The stage lights have dimmed, but your journey isn't over. Here, we unlock what we think are the top 10 post-show protocols that every competitor should practice for a smooth transition back to their training routine. Discover the essential steps for recovery, from strategic refeeding and rehydration to navigating training adjustments and mental well-being. This guide equips you with the knowledge to not only bounce back, but to build upon your success and level up for the next challenge.
1. Have Strategic Cheat Meals.
Indulge in some of your favorite "cheat foods" you missed during prep, but prioritize moderation and spread them out! Bingeing can cause physical discomfort and discouragement, and it can hinder progress. Enjoy a treat, but don't derail all your hard work.
2. Celebrate your success by being smart.
Enjoy some healthy treats, indulge in a relaxing activity, share your success online to help motivate others, and reward yourself for your dedication.
3. Introduce Reverse Dieting.
Gradually increase your calorie intake over a set period (typically 2-4 weeks) to prevent metabolic slowdown and muscle loss. This "reverse diet" allows your body to adapt to a higher calorie intake without gaining excessive weight.
4. Hydration is Key.
Rehydrate immediately after the show with water or a beverage containing carbohydrates and electrolytes. Continue prioritizing high water intake for the next week to help your kidneys adjust to processing larger fluid volumes again. Be aware, however, that you might experience some bloating and swelling. This is perfectly normal as your body regulates itself.
5. Schedule a Doctor's Check-up.
Bodybuilding prep, whether natural or using performance-enhancing drugs ("natty or naughty"), puts stress on your body. A checkup with blood work allows your doctor to assess your overall health, ensure you're recovering well, and will help you plan a healthy training routine moving forward.
6. Have an Active Recovery Week.
Take a break from intense training for about a week. This allows your body to recover and prevents burnout. If you find yourself worried about getting back into your training routine, consider using your usual gym time for activities like stretching, light cardio, or foam rolling.
7. Do a Mental Detox.
Give yourself a mental break from the strict routines and discipline of pre-competition. Focus on relaxation and stress reduction. Consider activities like meditation, spending time with loved ones, or hobbies you may have put aside.
8. Prioritize Sleep.
Catch up on lost sleep during prep. Adequate sleep is crucial for muscle recovery, hormonal regulation, and overall well-being.
9. Schedule a Debrief with Your Coach.
Discuss your show performance, analyzing both your strengths and weaknesses. Reflect on your prep and peak week, identifying what worked well and what could be improved. Additionally, discuss your future plans, including any upcoming shows, overall goals, and outlining specific areas of training focus.
10. Plan for the Future.
Reflect on your competition experience and set new goals for the future. This could involve another show in the future, taking a year off for growth and gains, or simply maintaining a healthy lifestyle.
Remember, these top 10 protocols are just the foundation. Every competitor's journey is unique. Don't hesitate to adapt these strategies to fit your individual needs and preferences. Perhaps you discovered a specific recovery technique or mental trick that worked wonders for you. Share your experiences and insights in the comments below! Building a strong community is another key element to long-term success in the bodybuilding world, and your unique perspective can be invaluable to fellow competitors.
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