COMPETITORS DIET

Dieting for competition is a fine balance between losing fat and maintaining muscle size and fullness. Unlike gaining muscle competition diets need to be focused and strict, but this does not mean bland and unappealing. The issues below are needed to be considered with a competitors diet.

Energy balance
There needs to be a deficit in energy balance so the body uses fat as an energy source to plug the deficit. However the deficit needs to small enough to allow muscle strength and size to be maintained. Typically in the region of a 250-500kcal deficit would be sufficient, but for quick transformations a more extreme deficit can be calculated based on the persons current level of conditioning in order to optimise fat loss whilst still avoiding muscle loss. The amount of calories you consume will come from protein, carbohydrates and fat so these will have to be regulated to ensure energy balance is correct.

Carbohydrates
Carbohydrates provide quick energy for high intensity workouts and will keep a muscle full aiding in the visual appearance. However carbohydrates are a key regulator of insulin which can affect fat loss. As such carbohydrate consumption should be controlled with careful timing and selection. Typically low glycemic load foods should be eaten throughout the day, with higher glycemic loads around the time of exercise to fuel workouts and aid in recover from intense exercise.
Typically more fibrous sources of carbohydrates should be selected as starchy and sugary carbohydrates are reduced and fibrous vegetable sources are increased which will aid blood sugar management and satiety.

Protein
Protein requirements are increased when dieting for competition due to restricted calories increasing protein requirements and extra exercise. The protein should come from clean sources which do not add excess unwanted calories as such lean cuts of meat, egg whites and fish are often used as protein sources.
High levels of protein will also aid in satiety which aids dietary compliance.

Fats
Fats are the highest provider of calories per gram as such they are an evident way of cutting calories without cutting bulk foods from the diet. However fats are essential and certain ones can aid in anabolic hormones, insulin sensitivity and a whole range of physical aspects which would benefit the competing bodybuilder. Typically ensuring you eat a wide range of natural unprocessed foods and either includes a small amount of seeds or a fish/flax oil into the diet should cover the required fat needs.