Post Competition TipsBy Work. Train. Compete!|Sara & Natalie|2012-04-02 | Comments: 0After doing a show and the days following, your body and mind need to be treated with lots of TLC. Here are a few things I do to help recovery and adjustment back into “normal” life post-show.
- After I’ve been on stage for finals, the first thing I did for the Arnold was drink an entire Vitamin water slowly to begin replenishing my fluids. Slowly still meant it was gone in less than 5 minutes because I was extremely dehydrated.
- Continue to drink water until your body is finally wanting to use the restroom again. This may take awhile depending on how dehydrated you are.
- Rather than eating a big sugary dessert right after the stage, try to have a hearty and healthy meal instead. Studies have shown that this meal should be within 2 hours and the quality of this meal will dictate how fast your body will recover. My post show meal was a 5 oz. filet mignon with a large salad. I do admit I had a few gummy bears before but not enough to send off an insulin spike. After my filet, I then allowed myself to indulge in a double chocolate brownie which was heavenly. Saving it until the end made me appreciate it more too. Dr. Sara Solomon witnessed my bliss while eating the brownie.
- Start eating some greens to help get things moving again.
- Light cardio for the next few days along with stretching are great. I’ve been doing stepmill this week but not getting my heart rate up as consistently high like I had for pre-contest. I also decreased my cardio time from 45 min to 30 min. I’m adding more yoga days this week.
- Stretch constantly. My hamstrings are tightest and so I’ve been really focusing on loosening up those after my workouts and when I come home from work.
- Continue to eat clean and have a cheat meal once a week. You’ll feel much better and your stomach will thank you.
My the time next week comes along, I’m going to be re-energized and ready to start my prep for Olympia. It’s 6 months away and time flies when you’re busy and focused on accomplishing your goals.
With love and fitness,
Dr. Natalie Pennington
Follow dentists, Dr. Sara Solomon, WBFF Pro and Dr. Natalie Pennington, IFBB Pro, as they work, train and compete! Find out how these fit gals balance professional careers with fitness competition prep – plus get their tips on eating clean, training hard and staying motivated!