Nutrition and Training in Competition Preparation – Part I: Nutrition

Dear Peak customers, dear blog readers,

After introducing myself in detail in the introductory blog post from November 18, 2009, today I’d like to discuss my nutrition plan during my competition preparation.

Even though I’m always in good shape, I usually follow a 16-week competition diet with a specific nutrition, supplementation, and training plan.

In the coming weeks, this series will conclude with a blog post on training during competition preparation.

But now, let’s talk about my diet and supplementation as I prepare for a competition:
 

Basic Nutrition

High Protein Intake

• Moderate carbohydrate intake
• Low fat content

One of my favorite dietary approaches when preparing for a competition is a high-protein diet with moderate carbohydrate and low fat intake.

The main foods consumed are:

• Meat and fish
• Chicken protein
• Rice, potatoes, oatmeal
• Vegetables
• Fruit
• Nuts, oils

 Since foods containing starch and fructose are gradually reduced over the course of the diet, the intake of vitamins and minerals from fruits, oatmeal, rice, and potatoes also steadily decreases. This is where supplements provide valuable support!

  It is now more important than ever to take the right supplements to compensate for any potential deficiencies.

Supplementation

 Peak supplements used during the competition diet for this purpose:

• Whey Protein Isolate Professional
• Ultra A-Z
• Vitamin B
• Chromium-Zinc-Selenium
• EPA/DHA/GLA

 Other supplements used include:

• Glutamine Powder (Muscle Protection, Recovery)
• BCAA Capsules (muscle protection)
• Leusteron TST (insulogenic amino acid)
• Arginine (nitric oxide booster)
• Carnitine (immune support, fat burning)
• Glucosamine (Joint Protection)
• Tryptophan (Sleep Quality)
• Fat Attack (Fat Burner)

Each supplement plays its own small role in the bigger picture.

The amounts taken vary, specifically:

• individually from person to person
• depending on the basic diet

Indicators of good, comprehensive supplementation

• Strong immune system, no infections or viruses
• Good progress, no setbacks or loss of performance in training up to a certain calorie level
• No joint or other health complaints affecting the passive or active musculoskeletal system during the competition diet
• Absence of muscle cramps

With a good combination of basic nutrition and supplementation, muscle growth and improved performance can even be achieved during the first 6 to 8 weeks of a 16-week competition diet.

During the final 8 weeks, however, you are usually already in such a negative caloric balance that this is no longer possible. This makes the following all the more important:

• the targeted intake
• of the right supplements
• at the right time
• in the right amounts

This is where PEAK’s wide range of high-quality products really comes in handy!

Best regards,

Yours, Holger Gugg

For more information, visit: www.body-coaches.de

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