Women’s bodybuilding competitions have evolved a lot over the years. It all started with a few women’s categories, but today the panorama of women’s bodybuilding competitions extends to competitions such as bodybuilding, fitness, body fitness, figure and bikini categories. In every competition, amateur or professional, the number of athletes competing has grown exponentially and the bikini category is certainly the one that has gained the upper hand in recent years.
Girls who compete in bikini competitions are not judged on their muscle mass, extreme definition, or striving for a broad back or extremely defined quads. They are evaluated on the basis of finding a harmonious physique with some distinctive features such as broad shoulders, an extremely short waist, and perfectly round buttocks without blemishes.
Aside from the physical aspects, there are other factors that are critical to achieving results in these competitions.
Posing is an essential aspect of fitness competitions.
Athletes spend several hours every day practicing and mastering this aspect, which in some cases becomes a real art. Small adjustments to poses can make noticeable differences in results. A good pose routine can also boost confidence.
From a training organization perspective, women tend to believe that cardio, or combining cardio in the same session with weights, produces the best results. However, scientific research clearly shows that when they do weights and cardio on separate days, as most men prefer, better body composition results and better feeling follow, all due to the greater strength gains – following the principle of prioritizing stimulus of adaptation – .
However, it must be made clear that there is no standard that applies to everyone, because personalization of the training program and the nutrition plan is always the key to success.
The job of a good coach is to calculate on a case-by-case basis, taking into account every aspect: from the physical and healthy to the mental, understanding what the right key is at each stage of preparation and making sure the athlete moves on to improve and the results don’t stop.
On the one hand, women tend to be more meticulous, meticulous, and orderly about following programs than men; On the other hand, their path is complex and often full of unexpected events that can lead to more or less important problems, so knowing how to react appropriately can make all the difference in a competition preparation.
Regarding some suggestions on nutrition and supplements, here are some suggestions from the top professional athletes and coaches.
Using caffeine for a 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 derived from them (its synonyms guarantine, theine and mateine).
Caffeine is the most widespread and consumed psychoactive substance in the world (used both recreationally and medicinally) because its chemical structure makes it suitable for interacting with specific biological receptors that affect the functionality of the cardiovascular and endocrine systems as well as of the nervous system (prolonged consumption of caffeine leads to tolerance).
Caffeine, thanks to its antagonistic action against adenosine receptors, promotes the release of two hormones called adrenaline and noradrenaline (catecholamines), which increase: Caloric consumption, especially 500 mg of caffeine (equivalent to 5 or 6 coffees) increases the basal metabolic rate by 10-15% (100-500 additional calories per day); pulse beat; blood pressure; ventilation (which increases the supply of oxygen to the blood); blood supply to muscles and decrease in blood concentration in the skin and internal organs; Saving of glycogen depots by activating more fat reserves (especially in people with a metabolism with a predominantly carbohydrate imprint).
When it comes to eggs, invest in quality egg yolks
Most of the nutritional value of eggs is in the yolk, so this approach is important. Almost half of the protein in an egg is contained in the yolk, as well as all 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 otherwise offer little nutritional value or flavor. So if you want to cut costs without sacrificing nutrition, invest in quality egg yolks and consider cheaper sources for your protein. Salt – friend or foe? Salt, sodium chloride, the main component of table salt, can be considered an essential nutrient for life on earth, in fact, most living things’ tissues and fluids contain some amount of salt. It is essential for the performance of normal physiological functions. The role of salt becomes particularly important during competition preparation. In the fitness and bodybuilding world, during what is known as “peak week,” it is common practice to manipulate salt intake to push an athlete’s muscle definition to the limit. During this phase, which spans five to ten days before competition, fluids and electrolytes are manipulated to reduce extracellular water levels and strengthen the individual’s muscle fibers. A good recommendation is to use sea salt or pink Himalayan salt for their excellent mineral content and subsequent positive effects on energy and endurance.
The right ratio after training
The body needs the right nutrients both before and after training. So what’s the right ratio to fuel muscles and help them recover post-workout?
A good recommendation is to maintain a 2:1 carb to protein ratio, but while this can be difficult on the low-carb days of pre-contest, it underscores the importance of those few allowable carbs in order to maximize the athlete’s anabolic potential body.
Make your dream come true!
The physicality of a bikini athlete is the most popular and loved by both the female and male public: it corresponds to an image of a supremely feminine woman, graceful and with physical characteristics that are currently recognized as the standard of aesthetic beauty.
As with anything, we remember that each of us is unique and unrepeatable, so the fundamental aspect of preparing a bikini athlete for competition is to evaluate the individual and make sure he/she gets as close to them as possible can the current parameters, typical for this category – also variable from association to association.