CANADIAN PHYSIQUE ALLIANCE SEPTEMBER || ISSUE 38 | Page 54

In my years of experience (yes I
have been competing for 12
years! ☺), I have learned that it
is extremely important to have a
post-show plan. This can include
a reverse dieting process as well
as gradual reduction in training.
After a competition, it is very
important to celebrate and enjoy
a few meals! However, your body
has been in a state of deprivation
for months and you need to
reintroduce foods gradually –
sugars, carbohydrates, fattier
foods – all of these things may
play a part in your regular diet,
but they do need to be
reintroduced in moderation. This
also includes watching your
sodium levels (especially if you
have taken any diuretics for the
show) as well as maintaining a
healthy consumption of water to
flush out toxins and maintain
hydration levels. Yes these things
sound basic, but even the most
seasoned competitors can go off
the wagon and eat everything in
sight after a show, finding
themselves feeling bloated, tired,
and mentally drained within days.
It is so important . 
to plan for yourself (or with your
coach) on how you will
reintroduce foods as well as
modify your training program.
In terms of supplements,
maintaining things like pre-
workouts, protein powder,
glutamine, and BCAAs (i.e.
training staples) are important,
but anything additional you took
during your prep should be re-
evaluated. When in doubt, talk to
your coach or a trusted
professional.
Our mind – is so important, yet, it
is the last thing we take care of
when we are so focused on a
‘physical’ goal. It is so important
that you have trusted family
members, friends, and/or
supporters who you can talk to
about how you are feeling after
your competition. Recognizing
that you have come down from
an extreme ‘high’ (despite your
placing), you need to be able to
talk about how you feel. It is not
egocentric to be honest about
how the preparation,
competition, and subsequent
weeks have left you feeling. You
need to be able to use 
use the ‘positives’, build on the
‘negatives’, and then chart a course for
your next goal. That does not mean you
are necessarily jumping on stage again,
however it is important to recognize
what the need you are looking to fill is,
and then decide on a plan of action.
Good luck in your competition and
remember to take care of yourself –
mind, body, and soul!