Many athletes have what’s called a “prep week” or “peak weak” before a contest or performance. During prep week you usually back off training, eat a stricter diet, cutting out foods that make you bloat, and try to get as much rest as possible. My boss always yells at me not to workout in the gym during the week of a performance. Your muscles need to be 100% rested and well-fed so that they can perform optimally. If you workout, then you are actually breaking down muscle and will end up with DOMS, and your performance will suffer.

What to Eat the Week Of

Everybody is different. But you want to cut out the foods that are going to make you bloat or drain your energy. So cutting down on sugar, processed food, sodium, and any food intolerance’s or sensitivities. So for me: no dairy, red meat, processed foods, little sugar, no artificial sweeteners, or gum. I try to consume lots of water, micronutrients for vitamins and minerals, and macronutrients for the energy sources and also to repair muscles. Don’t skip any meals. Eat at regular times of the day to make sure that you are consistently fueling your body.

What to Eat the Day of the Show

I usually have my typical breakfast: protein waffles + PB + banana. It’s a good mix of carbs, proteins, and fats to get me started. I eat pretty light throughout the day. Maybe a salad for lunch with lots of protein, EVOO, and veggies for the nutrients. I don’t usually eat dinner because I can’t dance with a lot of food in my stomach or be bloated. I like to have a low-sugar protein bar for protein and carbs before or during the show to keep me satiated and keep my energy levels up. After a show is when I will usually have a light dinner, especially if a group of us go out after to celebrate. For example, this weekend I am performing in Dancing with the Williamsburg Stars, and after there is a cast party at a local restaurant and bar. So I will probably have a celebratory beer and some yummy food because I will most likely be hangry after the show. For me, I have chronic constipation, so I make sure to take a magnesium supplement and laxative tea the night before a show or competition to ensure that I am “flushed out” the day of the show so that I look and feel my best.

Grocery List for Prep Week

Protein

Chicken/Turkey

Fish/Seafood

Eggs + egg whites

Any other lean protein

Carbs

Sweet potatoes

Pasta

Rice

High fiber bread and wraps

Lentils (also protein source)

Fruits and Veggies

Bananas

Apples

Spinach

Peppers

Mushrooms

Green beans

Peas

Carrots

Zucchini

These are just some of my favorites. Add whatever you like. I typically stay away from veggies that make me gassy such as broccoli, brussel sprouts, asparagus, cauliflower

Fats and Condiments

I stay away from lots of sauces during prep week, but especially those that are high is sugar and/or sodium

Olive oil!!!

Hummus: good fat source, low sodium and sugar typically

Snacks for Show Day

Clif Whey Protein Bar: these are high in protein, but low in sugar. They also make me really full even after eating only half a one.

RX Bars: 100% naturally sweetened, high protein content from egg whites, easy to digest

Bananas

Peanut butter or nuts

Hummus and veggies

Training Schedule for Prep Week

NO WEIGHT LIFTING. Do NOT wear out your muscles before a show or comp

Stretch everyday

Foam roll those sore muscles

Epsom salt baths

Rehearse your routines as needed, at least several hours that week

6-8 hours of sleep every night. If you cannot do that, then find times during the day to nap to make up for lost hours.

Limit your alcohol intake: it will reduce sleep quality and increase inflammation

Drink lots of water to hydrate and flush sodium, fiber and bloating and also prevent constipation

In short, just make sure you are consuming things that make your body feel good and avoid what doesn’t. Make sure you rehearse, but still rest and stretch. Relax, breathe, and believe in yourself.

Some Other Useful Resources for Peak Week