Preparation of a bikini athlete
Women's bodybuilding competitions have evolved greatly over the years. It all started with a couple of women's categories but today, the panorama of women's bodybuilding competitions extends through competitions such as the bodybuilding, fitness, bodyfitness, figure and bikini categories. In every competition, whether amateur or professional, the number of athletes competing has increased exponentially and the bikini category is certainly the one that has reigned supreme in recent years.
Girls competing in bikini competitions are not judged on their muscle mass, extreme definition, or in pursuit of a broad back or extremely defined quads. They are evaluated on the basis of the search for a harmonious physique with some peculiar characteristics such as broad shoulders, an extremely short waist and perfect round buttocks without blemishes.
Besides the physical aspects, there are other factors that are crucial to obtaining results in these competitions.
Posing is a crucial aspect of fitness competitions. Athletes spend several hours every day practicing and mastering this aspect which, in some cases, turns into a real art. Small adjustments to poses can produce a noticeable difference in results. A good pose routine can also boost self-confidence.
From the point of view of training organization, women tend to believe that doing cardio or combining cardio in the same session with weights will get the best results. However, scientific research clearly shows that if they do weights and cardio on separate days, as most men prefer to do, better body composition results will follow as well as feeling better, all due to the greater strength gains - following the principle of the priority stimulus of adaptation -.
However, it must be clarified that there is no standard that is valid for all because the personalization of the training program and the food plan is always the winning key.
The task of a good coach is to frame case by case, consider every aspect: from the physical and healthy to the mental one, to understand which is the right key to use in every single phase of the preparation and to ensure that the athlete continues to improve and the results do not stop.
While, on the one hand, women are usually more diligent, meticulous and orderly in following programs than men; on the other hand, their path is complex and often full of unexpected events that can give rise to more or less important problems, so knowing how to respond adequately can make the difference in a competitive preparation.
Regarding some suggestions on a dietary and supplementation level, here are some suggestions given by the best professional athletes and coaches.
Use of caffeine for pre-workout energy boost
Caffeine is an alkaloid of natural origin present in various plants such as: coffee plants, cocoa, tea, cola, guarana and mate and consequently in the drinks obtained from them (its synonyms guarantine, theine and mateine).
Caffeine is the most widespread and most consumed psychoactive substance in the world (used for both recreational and medical purposes) since its chemical structure makes it suitable for interacting with specific biological receptors that regulate the functionality of the cardiovascular and endocrine system, as well as of the system nervous (prolonged use of caffeine leads to tolerance).
Caffeine thanks to its antagonist action against adenosine receptors promotes the release of two hormones called adrenaline and noradrenaline (catecholamines) which favor the increase of:
- calorie expenditure, in particular 500 mg of caffeine (the equivalent of 5 or 6 coffees) increase the basal metabolism by 10-15% (100-500 extra calories per day);
- heart rate;
- blood pressure;
- ventilation (thereby increasing blood oxygenation);
- blood supply to the muscles and a decrease in blood concentration to the skin and internal organs;
- saving of glycogen deposits, by activating more lipid stocks (especially in individuals with metabolism with a predominantly carbohydrate imprint).
When it comes to eggs, invest in quality egg yolks
Most of the nutritional value of eggs is found in the yolks, so this approach has a high value. Almost half of the protein in an egg is contained in the yolk, as well as all the fat-soluble vitamins, essential fatty acids and many other nutrients. Egg whites, on the other hand, are a low-fat source of high-quality protein, but offer little else in the way of nutrition or flavor.
So, if you want to save costs without sacrificing nutrition, invest in quality egg yolks and consider less expensive sources for your egg whites.
Salt - friend or foe?
Salt, sodium chloride, the main constituent of cooking salt, can be considered an essential nutrient for life on Earth, in fact, most of the tissues and fluids of living beings contain some amount of salt. It is essential for carrying out normal physiological functions.
The role of salt becomes particularly important in pre-contest preparation.
In the world of fitness and bodybuilding, during the so-called "peak week", it is common practice to manipulate salt intake in order to bring the athlete's muscle definition to the limit. In this phase which includes between five and ten days prior to the competition, fluids and electrolytes will be manipulated to reduce the content of extracellular water and enhance the individual's muscle Fibre.
A good recommendation is to use sea salt or Himalayan pink salt, for their superior mineral content and subsequent beneficial effects on energy and endurance.
The right post-workout ratio
The body needs the right nutrients both before and after training, so what is the right ratio to fuel muscles and post-workout recovery?
A good recommendation is to look for a 2: 1 ratio of carbohydrates to protein but, while this may be difficult to manage on the low-carb days of competition preparation, it emphasizes the importance of loading up on those few allowable carbohydrates, to get the maximum from the body's anabolic potential.
Make your dream come true!
The physicality of a bikini athlete is the most popular and loved by the female public and also by the male: it corresponds to an idea of an extremely feminine woman, graceful and with physical characteristics currently recognized as aesthetic standards of beauty.
As with everything, let's remember that each of us is unique and unrepeatable, therefore, even in the competitive preparation of a bikini athlete, the fundamental aspect is to evaluate the person and make sure that he / she can get as close as possible to the current parameters. typical of this category - among other things also variable from federation to federation.
Health, beauty and harmony, the bikini of dreams.