How to handle post-show
Post-bodybuilding show recovery is just as important as prep—physically, mentally, and hormonally. Many competitors struggle because the structure and clear goal of “show day” suddenly disappears. Here’s how to handle the post-show phase (sometimes called a reverse diet or recovery phase):
1. Nutrition (Reverse Diet vs. Recovery Diet)
Don’t binge right after the show (common mistake). Enjoy a post-show meal, but try to avoid turning it into multiple days of uncontrolled eating.
Structured increase in calories:Reverse Diet (slower) → Gradually add carbs & fats weekly to restore metabolism.Recovery Diet (faster) → Increase calories more aggressively at first to quickly restore hormones, performance, and mood.
Protein: Keep it steady (1.6–2.2 g/kg bodyweight).Hydration & sodium: Normalize intake—don’t try to keep “show-day” restrictions.
2. Training Adjustments
Dial back intensity & volume. After prep, your joints, tendons, and nervous system are stressed.
Shift focus from chasing max aesthetics to rebuilding strength and performance.Incorporate more variety: mobility, functional training, and rest days.
3. Hormonal & Physiological Recovery
Expect temporary fat gain—it’s necessary for hormone normalization (testosterone, estrogen, thyroid, cortisol, leptin, ghrelin).
Sleep improves as calories increase.Libido, mood, and energy return over weeks to months.
4. Mental Health & Body Image
Post-show blues are common. After being shredded, it’s hard to accept gaining body fat (even though it’s healthy).
Reframe the “off-season look” as building season, not as “losing abs.”Set new goals: strength, performance, skill-based, or even planning your next show.Stay connected with community, coach, or friends who understand the process.
5. Practical Tips
Plan your post-show week before the show (meals, training, social events).
Take progress photos bi-weekly, not daily—helps manage body image.Have accountability (coach, training partner, or even journaling).Remember: the goal is longevity in the sport, not just one show.