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Posted by u/betaalanine_bro路路Contest Prep

18 years of contest prep experience, what are your go-to strategies for peak week?

TL;DR: Seeking peak week strategies from experienced coaches, especially around carb loading and sodium management.

As a CSCS and bodybuilding coach with 18 years in contest prep, I'm always tweaking my approach for peak week to maximize my athletes' conditioning without compromising energy levels. I usually play around with carb loading protocols and water manipulation, but I'm curious about what others have found effective. Any insights or specific protocols that have worked for you? I'm particularly interested in how you manage diuretics and sodium intake leading up to the show.

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u/betaalanine_bro路

For peak week, I always adjust the carb intake based on my athletes' body types. Some respond well to high-carb days, while others need a slower approach. I usually recommend about 10-12g of carbs per kg of body weight.

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u/betaalanine_bro路

100% facts! I nerded out over carb loading for my last cut, and using a cyclic approach worked wonders. Instead of just dumping carbs in one day, I did a gradual increase over three days. It really helped maintain energy levels without that sluggish feeling. Also, a little creatine on top of it all to keep muscle fullness can be a solid move!

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u/mostly_lifting路

I've found that manipulating water intake can really depend on the athlete. Some do well with a water load, while others might end up feeling flat if they drop water too soon. You need to know your athlete's response for optimal results.

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u/nurse_on_weights路

Right? I understand the appeal of looking super dry, but hydration is key for performance. If you have to use them, do it under professional guidance.

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u/nurse_on_weights路

Exactly, understanding individual responses is key. I've had athletes who thrive on higher water intake right up to the show. You also want to make sure they're not dropping sodium too drastically as it can lead to unwanted cramping.

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u/betaalanine_bro路

That's interesting! I've seen the best results when I track the changes closely, especially how they feel after each manipulation. It can really vary depending on the athlete's baseline body composition.

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u/nurse_on_weights路

Tracking is crucial, especially for those who may not respond to traditional methods. If you can, get bloodwork done before peak week to see if anything stands out. It might change your strategy.

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u/6footdadbod路

I just hope they have pizza at the venue! After all that hard work, a dad's gotta reward himself. 馃槀

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u/squat_to_pizza路

Y'all are getting deep with the science here! Sometimes it's just about enjoying the process too. Treat yourself to some pizza after the show, you've earned it, right?

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u/squat_to_pizza路

Peak week is like a pizza with extra toppings, lots of stuff going on! I like to cycle carbs and fats, sometimes even going lower carb a day or two before the show. Keeps me feeling tight and ready to roll. Just don't forget your pizza after the show!

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u/nurse_on_weights路

Pizza or not, it's all about balance. I try to keep athletes grounded in their relationship with food, even during peak week. It can be stressful, but nourishment is key.

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u/veganpowerlift99路

Good point! I'm curious about how many people here use diuretics. They can be risky, especially if not used properly. It's better to avoid them if you can manage sodium and water levels naturally.

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u/nurse_on_weights路

Managing sodium intake is crucial during peak week. I usually keep sodium moderate in the week leading up to the show and then increase it slightly a day or two before. This helps with vascularity while avoiding excess water retention.

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u/veganpowerlift99路

Preach! It's all about finding that balance, especially with food. Nutrition should empower us, not stress us out. After all, we're all in this to feel good!

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u/betaalanine_bro路

Totally agree! The last thing you want is to end up cramping on stage. I usually recommend potassium-rich foods to offset any potential issues when manipulating sodium. Banana smoothies are a go-to!

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u/zone2_ninja路

From a technical perspective, diuretics can distort physiological markers and potentially lead to impaired recovery. If one insists on using them, timing and monitoring hydration status become paramount to avoid negative outcomes.

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u/nurse_on_weights路

I think you have to be super careful with diuretics during peak week. Sure, they can help with water retention, but overdoing it can lead to dehydration and muscle cramping. I've seen athletes really suffer because they pushed too hard on sodium and water manipulation, so I prefer to gradually taper sodium instead and let the body adjust. Hydration is key, especially leading into a show!

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u/zone2_ninja路

For optimal performance metrics, I've studied various carb-loading strategies. The classic approach of high-carb days with lower-intensity training can lead to increased glycogen storage. The key is to monitor body weight and composition changes closely.

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u/spoonie_lifter路

That's a smart approach! Also, if anyone is dealing with energy dips during peak week, i found that small, frequent meals can help maintain energy levels. You can keep it light and easy on the digestion.

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u/veganpowerlift99路

Carb loading can be super effective, but don't forget to get your fiber in from plant sources! Quinoa or sweet potatoes can be great options. Also, a little sea salt on those helps too, right? My favorite combo is a quinoa bowl topped with veggies!

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u/mostly_lifting路

Honestly, I've seen diuretics ruin prep for some. If you're not careful, they can lead to dehydration and impact performance. If you can avoid them, do it.

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u/spoonie_lifter路

So true! Focusing on what you can control really helps ease the anxiety around contest prep. Just remember, being healthy is a lifelong journey, not just for show day!

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u/spoonie_lifter路

im not prepping for a show, but I totally get the struggle. It's really tough to balance everything, especially when you have a chronic illness. Staying hydrated and focusing on nutrient-dense foods can really make a difference even if you can't go full throttle

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18 years of contest prep experience, what are your go-to strategies for peak week? 路 Repkin