Control Your Post Competition Binging!12 February 2017
Heed the ten (okay, eleven) following tips to avoid the harmful effects of binge eating after your latest contest win!
- Your weight gain following a contest is primarily water – up to 90%. Drink lots of water!
- Eat foods that are designed to provide stimulation to your diet, but limit the caloric intake.
- Avoid binge eating for periods longer than 24 hours after your competition.
- Return to your pre-contest meal plan as it was approximately four weeks out, as soon as possible.
- Continue eating six to eight small meals per day, maintaining a high protein intake.
- Get additional metabolic stimulation by engaging in cardio and sports activities that normally would have been avoided due to contest preparation.
- Be conscious of making contact with family members or loved ones to establish a reduced need for “comfort foods.”
- Maintain a cardio base no less than 50% of your pre-contest levels.
- Avoid post contest weight gain greater than 5 to 10 pounds for a female and 15 to 20 pounds for male.
- Use supplements such as Oil of Evening Primrose* (500mg/100 pounds of bodyweight) for approximately 4 days post competition. EFA’s such as those found in Oil of EP, and fish oils help to stabilize blood sugar levels.
- Avoid drinking your calories. Especially avoid canned soft drinks – the sweetener of choice in canned soft drinks is high fructose corn syrup, which doesn’t require insulin and is just automatically absorbed by your cells to manufacture fat quickly and store it.
There is nothing wrong with letting your hair down (if you still have some) following a contest. Being reasonable and using moderation are the keys associated with quick recovery and lay the groundwork for you to do your best at your next competition. Do not take pills to make up for poor eating habits (I can’t emphasize this enough), and remember to say your prayers just to cover the rough edges!