Sodium Loading Last week Pre-contest by Wilson6

[MR. BMJ]

Was reading some posts by my man Wilson6, and here he explains the science behind sodium loading the last week prior to a show. This guy knows his shitt in case nobody has heard of him. Very smart guy! I got this from Mayhem

BMJ

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Sodium Loading
by Wilson6

Here's the science behind this concept. What really happens, is pretty individual and not always repeatable.

Sodium loading.

It takes the body about 36 hours to achieve sodium balance after sodium intake has been altered. Water follows sodium. So when you load, you bloat for a few days then lose the water despite the higher sodium intake as the body is now dumping sodium and the water. When you cut your sodium down but not out, the body continues dumping Na and water goes with it (natural diuresis). That is the concept behind sodium loading, and timing is everything.

Carb loading.

The reason carbs fill you out is because water follows carbs into the muscle. One gram of CHO will draw 2.8 grams of water in with it. No water = much less carb load effect (hardness and fullness), so it makes no sense to carb up in a dehydrated state or without water.

Once carbs are in the muscle as glycogen they stay there unless used for exercise, unlike liver glycogen that can be released into the blood. Thus, if you are loaded a day out from the show, you'll stay that way unless you deplete the glycogen with high intensity exercise which no one would do the day before a show or become severely dehydrated.

Never cut sodium or water out completely. It isn't necessary and probably counterproductive. If you screw up you'll end up avascular, flat, exhausted and cramping.

Spill over as it is termed isn't really spill over of anything. It is the effect of elevated insulin when carb loading that increases water retention and sub-q water.

So, what to do?

In theory, and this has worked well for women I've worked with or advised.

Assuming Sat am prejudge.

Begin sodium loading about 8 - 10 days out from prejudging. You'll blow up for a couple of days, then the water will come off. You are now in sodium balance.

Mon and Tues prior prejudge, keep carbs low but not zero and work all your bodyparts. Water intake should be high.

Wed and Thurs begin carbing up with low - mod GI carbs (foods), small amounts. Keep water intake high. You should be filled out by Thurs pm.

36 hrs out from prejudge, cut the sodium by 2/3, but not completely. Friday cut your water intake in about 1/2. Couple of liters should be fine. No carbs on Friday, just protein and fat (food sources), no whey drinks or anything that can increase insulin. You should be dumping water at this point and be careful not to eat foods that will bloat the gut or give you gas. The only thing you want to increase in your muscle at this point is intramuscular triglycerides.

Only practice posing.

Sat am, only sip water unless you are flat or avascular.

It is best to run through this to make adjustments in timing, amount of carbs, water, sodium etc. It has to be fine tuned to your metabolism.

Trial run this about a month out from the show when you are relatively lean.

See what happens.

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Some food recommendations are based on BB folklore or a few observations that somewhere along the line becomes pseudo scientific fact that is never again challenged. Information spreads through training circles like lightening through a phone line. Physiologic responses to various foods can be as variable as physiologic responses to stanozolol in women.

Regarding insulin.

Rice can have a glycemic index (GI) of 50 - 130 relative to bread depending on the type of rice.

Oatmeal instant has a GI of 93 relative to bread or 65 relative to glucose. Depends on how you compare them.

Lastly, sweet potato is anywhere from 50 - 80 relative to bread. The comparison to bread is always higher than glucose. Yams are somewhat lower.

These values only apply if that food item is consumed by itself. The amount of fluid in the gut and any other food, esp. fat will dictate how fast the stomach empties and thus the absolute change in blood sugar and insulin. The presence of certain aminos or their past consumption can alter insulin responses as well. Nothing is for sure.

Water retention can depend on numerous variables beyond diet, so even with a consistent diet sub-q water can change (hormones, electrolytes, water intake, etc.)

Some of the proteins in foods can cause mild allergic reactions and cause water retention independent of the GI and this can vary from person to person. One can even become sensitive to a food by consuming it day in and day out.

If oatmeal works for you, then stay with oatmeal unless you try something else prior to the show to make sure it works. Changing things that work just prior to a show because someone else thinks it is a better idea is prescription for disaster.

Everyone has to find what works best for themselves and stick with it. If you have to change something, change only one variable at a time and far enough out from a show to determine its effects or you'll never know what is going on.

W6