| Any bodybuilder knows that getting to the Peak level | | | | bodywater proper. It also decreases aldosterone |
| prior to a competition is one of the most difficult | | | | hormone responsible for water disposal through |
| aspects of bodybuilding. | | | | urination. |
| The first step is to ensure you have gained enough | | | | To dry up the physique before the competition, one |
| lean muscle mass. This aside, one can now focus on | | | | reduces water intake so as to increase aldosterone |
| the following factors crucial for obtaining the much | | | | hormone count in order to increase the urination times. |
| needed peak level. | | | | Do not cut water intake too early else this will lead to |
| 1. The Macronutrients supply | | | | the muscles becoming flat since the body's water is |
| During the week prior to the competition, the quantity | | | | depleted. |
| and type of the macronutrients need to be changed | | | | 3. Electrolytes |
| with the aim of achieving: | | | | Sodium and Potassium are the two most important |
| - Maximum glycogen supply in order to ensure that the | | | | electrolytes a bodybuilder needs prior to a competition. |
| muscles are full. | | | | Electrolytes determine the direction that a fluid takes |
| - Maximum hydration of the muscle to make them look | | | | when it is shifting between the cells. The body requires |
| more full and to keep the area beneath the skin dry. | | | | the electrolyte balance to be stable. |
| - Lowest possible body fat mass.a. Carbohydrates | | | | A regulated intake of sodium and potassium ensures |
| To reap the maximum benefits from carbohydrates, it | | | | that the electrolyte balance is maintained. |
| is better to split its consumption into 2 phases. | | | | 4. Natural Diuretics |
| The depletion phase | | | | Diuretic drugs are very powerful and have several |
| This is characterised by the intake of low dietary | | | | negative side effects. However, some natural |
| carbohydrates for a number of days such that the | | | | supplements or foods are better for bodywater |
| body will turn to the glycogen stored in the muscles for | | | | management. |
| energy. In the end, the muscles will crave for | | | | These may include: |
| carbohydrates and the storage capacity for glycogen | | | | Vitamin C |
| will be increased. | | | | This vitamin is soluble in water. Any excess vitamin in |
| The loading phase | | | | the body is disposed through urine. As this happens, all |
| Carbohydrate intake in this phase should be about 10 | | | | the water used to dissolve this vitamin is also expelled |
| grammes per kg of lean bodyweight. This | | | | within the urine. |
| carbohydrate consumption is very high hence the | | | | A recommended dose of 8gms a day as the week |
| gylcogen production is increased by 50% within a day | | | | proceeds and 10gm a day to the competition is enough |
| and a half. To prevent overspilling, this consumption | | | | to rid the physique of excess water. |
| should be limited to a maximum of 2days.b. Proteins | | | | Dandelion |
| In the loading phase protein intake should be reduced. | | | | It also drains out excess body water through the |
| This is because increased carbohydrates intake | | | | kidneys. |
| reduces protein synthesis which allows one to have | | | | Alcohol |
| better calorie management.c. Fats | | | | Alcohol acts as to decrease the production of the |
| Keep the fat intake low during both phases. This is to | | | | aldosterone hormones thus facilitating increased |
| prevent the body turning to fat instead of | | | | urination. It may also be used to calm the blood flow in |
| carbohydrates during the depletion stage. While in the | | | | the blood vessels to aid in mental composure. |
| loading stage low intake of fat facilitates the quick and | | | | However it may cause a drop in the core temperature |
| easy digestion of carbohydrates and prevents the risk | | | | which will cause restlessness. 2 glasses of wine are |
| of spilling over. | | | | enough to bring out this effect. |
| 2. Fluid Levels | | | | 5. Secondary Issues |
| Maintaining high hydration levels increases the Atrial | | | | Stress and allergic reaction to foods such as milk or |
| Natriuretic peptide hormone count to control | | | | eggs tend to increase water retention. |