Expert Level Bikini Competition Prep: Nutrition Guide

Hey Babes! 🌟

If you’re gearing up for a bikini competition at the expert level, you know the stakes are higher, and every detail matters. It’s not just about looking incredible on stage—it’s about feeling powerful, performing at your peak, and showing off months (or years) of hard work with confidence. Over the years, I’ve learned so much from my own experiences, client successes, and a fair few mistakes along the way. Today, I’m spilling the secrets to advanced nutrition strategies that will set you up for success.

Let’s get into it, shall we? 💪

1. Tailored Macro Ratios

At this level, macro precision is everything. You’re not just counting calories; you’re sculpting your physique with strategic fuel.

Protein: Aim for 1.2-1.5 grams per pound of body weight. Protein preserves muscle mass while you’re leaning out. Go for lean sources like chicken, turkey, lean beef, egg whites, or plant-based options like tofu, lentils, and quinoa. A high-quality protein powder is also your best friend.
Carbs: Embrace carb cycling to fuel workouts and create muscle fullness. On high-intensity training days, increase carbs to around 2-2.5 grams per pound. Think sweet potatoes, oats, and brown rice. On rest or light days, reduce carbs to 1-1.5 grams per pound with a focus on fibrous veggies and low-glycemic fruits.
Fats: For hormone balance and satiety, aim for 0.3-0.4 grams per pound of body weight. Healthy fats like avocados, nuts, seeds, and olive oil are essentials.

2. Supplementation: Going Beyond Basics

Supplements can elevate your game, but at this level, it’s all about picking the right ones:

BCAAs: Prevent muscle breakdown during fasted cardio.
L-Glutamine: Aids muscle recovery and supports your immune system, which can be taxed during prep.
Fish Oil: High-quality omega-3s reduce inflammation and support joint health.
Probiotics: Gut health is crucial for nutrient absorption and overall well-being.
Multivitamins: Cover all your nutritional bases, especially as your diet becomes more restrictive.

3. Advanced Carb Timing

Strategic carb timing maximizes energy and keeps your muscles looking full.

Pre-Workout: A small serving of fast-digesting carbs (like a banana) fuels your workout.
Post-Workout: Combine fast-digesting carbs (like rice cakes) with protein to kickstart recovery.
Carb Refeeds: Schedule these strategically every 10-14 days to refuel glycogen stores, boost metabolism, and reset mentally. Refeeds aren’t cheat meals—stick to clean, complex carbs like sweet potatoes or brown rice.

4. Sodium and Water Manipulation

Dialing in sodium and water intake can help you achieve that dry, defined look without compromising hydration.

Sodium: Keep sodium intake consistent at 2,300-3,000mg/day throughout prep. In the final week, taper slightly to avoid bloating.
Water: Drink 4-5 liters/day leading up to peak week. Gradually reduce to 1-1.5 liters/day two days before the comp, allowing your body to shed excess water while maintaining muscle fullness.

5. Detox and Liver Support

Your liver plays a critical role in your body’s detox processes, especially during a strict prep phase.

Dandelion Root Tea: A natural diuretic that supports liver health.
Milk Thistle: Renowned for its liver-protective properties.

6. Go-To Recipes

Even in comp prep, food should be enjoyable! Here are two of my favorites:

Protein-Packed Breakfast Scramble

Ingredients:

4 egg whites
1 whole egg
100g lean ground turkey
Handful of spinach
50g sweet potato, diced
Sea salt and black pepper to taste

Instructions:

Cook the turkey in a non-stick pan until browned.
Add sweet potato and cook until tender.
Stir in egg whites, whole egg, and spinach.
Season and serve hot.

Green Power Detox Smoothie

Ingredients:

1 scoop vanilla protein powder
1 cup spinach
½ avocado
1 tbsp chia seeds
1 cup unsweetened almond milk
1 tsp spirulina powder
Ice cubes

Instructions:

Blend all ingredients until smooth.
Pour into a glass and enjoy!

Final Thoughts: It’s a Marathon, Not a Sprint

Advanced bikini comp prep is a fine-tuned process of consistency, precision, and self-awareness. Listen to your body, track your progress, and don’t be afraid to tweak your approach as needed. Remember, every meal, workout, and recovery session is a step closer to that stage.

Embrace the process, and most importantly, enjoy the journey. You’re not just preparing for a competition—you’re proving to yourself how strong, disciplined, and incredible you truly are. Shine bright, babe—the stage is yours! 🌈✨

Love,

Millie x