Any bodybuilder knows that getting to the Peak level prior to a competition is one of the most difficult aspects of bodybuilding.

The first step is to ensure you have gained enough lean muscle mass. This aside, one can now focus on the following factors crucial for obtaining the much needed peak level.

1. The Macronutrients supply

During the week prior to the competition, the quantity and type of the macronutrients need to be changed with the aim of achieving:

• Maximum glycogen supply in order to ensure that the muscles are full.
• Maximum hydration of the muscle to make them look more full and to keep the area beneath the skin dry.
• Lowest possible body fat mass.

a. Carbohydrates

To reap the maximum benefits from carbohydrates, it is better to split its consumption into 2 phases.

The depletion phase

This is characterised by the intake of low dietary carbohydrates for a number of days such that the body will turn to the glycogen stored in the muscles for energy. In the end, the muscles will crave for carbohydrates and the storage capacity for glycogen will be increased.

The loading phase

Carbohydrate intake in this phase should be about 10 grammes per kg of lean bodyweight. This carbohydrate consumption is very high hence the gylcogen production is increased by 50% within a day and a half. To prevent overspilling, this consumption should be limited to a maximum of 2days.

b. Proteins

In the loading phase protein intake should be reduced. This is because increased carbohydrates intake reduces protein synthesis which allows one to have better calorie management.

c. Fats

Keep the fat intake low during both phases. This is to prevent the body turning to fat instead of carbohydrates during the depletion stage. While in the loading stage low intake of fat facilitates the quick and easy digestion of carbohydrates and prevents the risk of spilling over.

2. Fluid Levels

Maintaining high hydration levels increases the Atrial Natriuretic peptide hormone count to control bodywater proper. It also decreases aldosterone hormone responsible for water disposal through urination.

To dry up the physique before the competition, one reduces water intake so as to increase aldosterone hormone count in order to increase the urination times.

Do not cut water intake too early else this will lead to the muscles becoming flat since the body’s water is depleted.

3. Electrolytes

Sodium and Potassium are the two most important electrolytes a bodybuilder needs prior to a competition. Electrolytes determine the direction that a fluid takes when it is shifting between the cells. The body requires the electrolyte balance to be stable.

A regulated intake of sodium and potassium ensures that the electrolyte balance is maintained.

4. Natural Diuretics

Diuretic drugs are very powerful and have several negative side effects. However, some natural supplements or foods are better for bodywater management.

These may include:

Vitamin C

This vitamin is soluble in water. Any excess vitamin in the body is disposed through urine. As this happens, all the water used to dissolve this vitamin is also expelled within the urine.

A recommended dose of 8gms a day as the week proceeds and 10gm a day to the competition is enough to rid the physique of excess water.

Dandelion

It also drains out excess body water through the kidneys.

Alcohol

Alcohol acts as to decrease the production of the aldosterone hormones thus facilitating increased urination. It may also be used to calm the blood flow in the blood vessels to aid in mental composure. However it may cause a drop in the core temperature which will cause restlessness. 2 glasses of wine are enough to bring out this effect.

5. Secondary Issues

Stress and allergic reaction to foods such as milk or eggs tend to increase water retention.

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