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Women and gym: a bikini athlete's diet in preparation
Women and gym: a bikini athlete's diet in preparation

Women and gym: a bikini athlete's diet in preparation

Author:
Date: June 15, 2021

Have you ever wondered how bikini athletes prepare for a competition?
NPC bikini competitor and fitness coach Taylor Chamberlain will show us a typical day as she prepares for the next event!

Who is Taylor Chamberlain

Taylor Chamberlain is an NPC bikini competitor and fitness coach with a bachelor's degree in dietetics from Purdue University, Indiana, USA.
Taylor reaches clients around the world through her online coaching business, encouraging people to give their best every day, both physically and mentally.

Typical day of a bikini being prepared

With the preparation of a bikini every cornerstone becomes quite relative and customization is the master.

The coach based on his nose will try to frame case by case, consider every aspect from the physical and healthy to the mental one and understand what is the right key to use in every single phase to ensure that the athlete continues to improve and the results don't stop.

If 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 unforeseen events that can give rise to more or less important problems and to which they know how to respond in the right way. adequate can make the difference in a competitive preparation.

Use of caffeine for pre-workout energy boost

"While popular belief is different, using caffeine is not bad," says Taylor Chamberlain.

Caffeine is an alkoloid 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 functions of the cardiovascular endocrine system, as well as the nervous system (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, especially 500 mg of caffeine (the equivalent of 5 or 6 coffees) increase the basal metabolic rate by 10-15% (100-500 extra calories per day)
  • heart rate
  • blood pressure
  • ventilation (thus increasing blood oxygenation)
  • blood supply to 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)

Taylor Chamberlain starts her morning with a pre-workout meal and a hot cup of coffee. Per added flavor and sweetness, Taylor adds a tablespoon of vanilla almond milk cream, counting it into her macros for the day.

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 high-quality, low-fat source of 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, in 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 extracellular water content and enhance the individual's muscle Fibre.

Taylor insists that salt is not an enemy . In fact, your body needs sodium for electrolyte balance, especially if you train as hard as it does. Taylor recommends sea salt or Himalayan pink salt for their superior mineral content and subsequent beneficial effects on energy and endurance.

The right post-workout ratio

Your body needs the right nutrients, both before and after training, so what's the right ratio for fueling muscle and post-workout recovery ?
Taylor recommends a 2: 1 ratio of carbohydrates to protein, but while this may be difficult to manage on the low-carb days of competition prep, she stresses the importance of loading up on those few allowable carbohydrates, to get the most of anabolic potential. of your body.

Taylor's diet includes jasmine rice and sweet potatoes, which while lower on the glycemic index than most processed foods like bread and pasta, are still high enough to give her the insulin boost she needs to build. muscles and recover.

In case you've overlooked proper post-workout ratios, try adding rice and sweet potatoes to your post-workout meal and take advantage of what carbs can give you in return.

One day at a time

Taylor's typical day is a perfect example of how to incorporate nutrient-rich foods, allowing her to maintain a lean and healthy physique all year round.

Meal 1( the first four items are combined in one drink )

Apple cider vinegar: 2 tablespoons
Supergreen supplements: 1 scoop
Coffee: 1 cup
Almond milk (vanilla cream): 1 tablespoon
Eggs: 1
Egg white: 100 g
Waffles (wholemeal): 1
Peanut butter (or almond butter): 16 g

Meal 2

Sweet Potatoes: 100 g
Peanut Butter (Powder): 6 g
Egg White: 130 g
Coconut Oil: 4 g

Meal 3

Ground Turkey (99% Lean): 113 g
Jasmine Rice: 70 g
Olive Oil: 3 g
Asparagus: 75 g
Rice Cakes (Caramel): 1

Peanut Butter (or Almond Butter): 16 g

Meal 4

Mixed Vegetables: 2 cups
Salad Dressing: 15 g
Chicken:
113 g
Spaghetti Squash: 140 g
Marinara Sauce: 50 g
Olive Oil: 5 g

Meal 5

Peanut Butter (Powdered): 6 g
Coconut Oil: 5 g
Oats: 2 Packets (140 g)

Macros for meal 1

Carbohydrates: 24.6 g
Fat: 15.3 g
Protein: 25.6 g

Meal 1 ( the first four items are combined in one drink )

Apple cider vinegar: 2 tablespoons
Supergreen supplements: 1 scoop
Coffee: 1 cup
Almond milk (vanilla cream): 1 tablespoon
Eggs: 1
Egg white: 100 g
Waffles (wholemeal): 1
Peanut butter (or almond butter): 16 g

Meal 2

Sweet Potatoes: 100g
Peanut Butter (Powder): 6 g
Egg White: 130 g
Coconut Oil: 4 g

Meal 3

Ground Turkey (99% Lean): 113 g
Jasmine Rice: 70 g
Olive Oil: 3 g
Asparagus: 75 g
Rice Cakes (Caramel): 1

Peanut Butter (or Almond Butter): 16 g

Meal 4

Mixed Vegetables: 2 Cups
Salad Dressing: 15 g
Chicken:
113 g
Spaghetti Squash: 140 g
Marinara Sauce: 50 g
Olive Oil: 5 g

Meal 5

Peanut Butter (Powdered): 6 g
Coconut Oil: 5 g
Oats: 2 Packets (140g)

Macros for meal 2

Carbohydrates: 22 g
Fats: 5 g
Protein: 15 g

Intra-Workout

BCAA: 15g
Creatine: 5 g

Meal 1 ( the first four items are combined in one drink )

Apple cider vinegar: 2 tablespoons
Supergreen supplements: 1 scoop
Coffee: 1 cup
Almond milk (vanilla cream): 1 tablespoon
Eggs: 1
Egg white: 100 g
Waffles (wholemeal): 1
Peanut butter (or almond butter): 16 g

Meal 2

Sweet Potatoes: 100g
Peanut Butter (Powder): 6 g
Egg White: 130 g
Coconut Oil: 4 g

Meal 3

Ground Turkey (99% Lean): 113 g
Jasmine Rice: 70 g
Olive Oil: 3 g
Asparagus: 75 g
Rice Cakes (Caramel): 1

Peanut Butter (or Almond Butter): 16 g

Meal 4

Mixed Vegetables: 2 Cups
Salad Dressing: 15 g
Chicken:
113 g
Spaghetti Squash: 140 g
Marinara Sauce: 50 g
Olive Oil: 5 g

Meal 5

Peanut Butter (Powdered): 6 g
Coconut Oil: 5 g
Oats: 2 Packets (140g)

Macros for meal 3

Carbohydrates: 38.6 g
Fat: 9.3 g
Protein: 38 g

Meal 1 ( the first four items are combined in one drink )

Apple cider vinegar: 2 tablespoons
Supergreen supplements: 1 scoop
Coffee: 1 cup
Almond milk (vanilla cream): 1 tablespoon
Eggs: 1
Egg white: 100 g
Waffles (wholemeal): 1
Peanut butter (or almond butter): 16 g

Meal 2

Sweet Potatoes: 100g
Peanut Butter (Powder): 6 g
Egg White: 130 g
Coconut Oil: 4 g

Meal 3

Ground Turkey (99% Lean): 113 g
Jasmine Rice: 70 g
Olive Oil: 3 g
Asparagus: 75 g
Rice Cakes (Caramel): 1

Peanut Butter (or Almond Butter): 16 g

Meal 4

Mixed Vegetables: 2 Cups
Salad Dressing: 15 g
Chicken:
113 g
Spaghetti Squash: 140 g
Marinara Sauce: 50 g
Olive Oil: 5 g

Meal 5

Peanut Butter (Powdered): 6 g
Coconut Oil: 5 g
Oats: 2 Packets (140 g)

Macros for meal 4

Carbohydrates: 15.6 g
Fat: 11.3 g
Protein: 37.8 g

Meal 1 ( the first four items are combined in one drink )

Apple cider vinegar: 2 tablespoons Supergreen supplements: 1 scoop
Coffee: 1 cup
Almond milk (vanilla cream): 1 tablespoon
Eggs: 1
Egg white: 100 g
Waffles (wholemeal): 1
Peanut butter (or almond butter): 16 g

Meal 2

Sweet Potatoes: 100 g
Peanut Butter (Powder): 6 g
Egg White: 130 g
Coconut Oil: 4 g

Meal 3

Ground Turkey (99% Lean): 113 g
Jasmine Rice: 70 g
Olive Oil: 3 g
Asparagus: 75 g
Rice Cakes (Caramel): 1

Peanut Butter (or Almond Butter): 16 g

Meal 4

Mixed Vegetables: 2 Cups
Salad Dressing: 15 g
Chicken:
113 g
Spaghetti Squash: 140 g
Marinara Sauce: 50 g
Olive Oil: 5 g

Meal 5

Peanut Butter (Powdered): 6 g
Coconut Oil: 5 g
Oats: 2 Packets (140 g)

Macros for meal 5

Carbohydrates: 36 g
Fat: 9 g
Protein: 8 g

Overall macros of the day

Carbohydrates: 136.8 g
Fat: 49.9 g
Protein: 124.4 g




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