FEMALE MUSCLE

QUESTION: The low after the high of competing, we’ve all felt it at one point or another after a show. Have you come across that, and if so, how did you deal with it?

ANSWER: I’ve rarely felt this way, and if I’ve occasionally experienced a small emotional disturbance, I analyze what’s going on, accept the change in lifestyle and intensity, and create an attitude of acceptance of these changes. However, this wisdom has come with years of experience and developing an understanding of just how to create a productive post-show off-season plan.
A feeling of loss after competition is very normal, especially for those who are just beginning their role as a competitive athlete and don’t have the experience of many off-seasons. It doesn’t help that after the competition, inexperienced coaches will feel their job is done and leave their clients hanging without a plan and a new goal for the next few months or year. After going hard and being told what to do for up to 20 weeks, it’s very important for a coach to create a new goal and some off-season dietary boundaries for the client. With no guidelines, feeling confused and having huge physiological and psychological food cravings, many people find themselves bingeing on food and upsetting their internal balance, often plunging into depression over the fast weight gain and loss of weeks of hard work.

I’ve found that there are specific reasons for these emotions and there are some very simple ways to avoid them!

1. Making a plan for the upcoming year will help you remove feelings of confusion and loss. Pick your next show and remind yourself that today counts. Be an athlete all year round.
2. Create new dietary guidelines to help you transition back to a maintenance or growth phase. If you’re new to competing, continue to measure your foods in your off-season so you can begin to understand your body and how you gain or lose weight. Use your off-season to improve your physique.
3. Learn to understand your food in terms of grams of protein, carbs, and fat. Don’t simply take instructions but start to question why certain nutrients go up or down during the off-season. Continuing to learn will keep you engaged in the process and make your off-season just as interesting as your diet season.
4. Allow yourself some treats. A good guideline is 80 percent clean eating and 20 percent “other.” Learning balance is part of being a successful athlete.

Finally, although competing may be an integral part of who you are, requiring intense focus and dedication, always remember that your health, family, friends, and career are the foundation of a successful and balanced life.