Post Workout guidelines for Bikini Competition Athletes

Post Workout guidelines for Bikini Competition Athletes

Whether you’re thinking about training for a bikini competition, or maybe you currently are, it’s important to understand some basic guidelines when it comes to post workout nutrition. If you are looking for a good strategy for nutrient timing post workout this is the blog for you!

Here are a couple of things to consider:

What are you eating Pre-Workout?Your post workout nutrition will be dictated somewhat by what your pre-training consumption.

If your pre-training meal was a small one or you ate it several hours before training, then it’s probably more important for you to get that post-workout meal into your system pretty quickly. Probably within an hour.

Fasted State

If you trained in a fasted state (say, first thing in the morning before breakfast) then it’s also a good idea to chow down as soon after your workout as you can.

Normal Meal Before

But if you ate a normal sized mixed meal a couple of hours before training (or a small shake closer to training), then you have a full one to two hours after training to eat your post-workout meal and still maximize the benefits of workout nutrition.


Eating protein after exercise prevents protein breakdown and stimulates synthesis, leading to increased or maintained muscle tissue. So it’s a great strategy for better recovery, adaptation, and performance.

When training for a bikini competition it is important to pair that protein with carbohydrates.


A good choice is a blend of minimally processed whole food carbohydrates (sweet potato, brown rice, gluten free oats, etc) along with some fruit (to better restore or maintain liver glycogen) is actually a better choice, because:

• it’s better tolerated;

• it restores glycogen equally over a 24-hour time period; and

• it might lead to better next-day performance.

Post workout

Research shows that muscle protein breakdown is most inhibited and muscle protein synthesis happens best when insulin is at 15-30 mU/L. This is only about three times above fasting levels of 5-10 mU/L. This is why it is important for bikini competitors to consume the combination of protein and carbohydrates after they lift weights.

How many grams of carbohydrates is optimal?

The maximum amount of carbohydrates that can be digested/absorbed during exercise is 60-70 grams per hour. However, if you include protein in the mix, you can achieve the same benefits with only 30-45 grams of carbohydrate per hour. Note: the protein also protects against muscle breakdown so it’s typically a good idea to add some in.

Learn More

For more tips and guidance check out on how to receive specific meal plans centered around your bikini competition needs. Or email to inquire about joining the competition prep team

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