Protein, protein, protein and complex carbs. The are both very important, but it depends on how they are applied to the body and when.

Some other cool articles I read on oxyg3n magazine:

protein article
Every top-ranked athlete has the same goal: to get in shape. A competitor�s physique can count for up to two-thirds of her final score at a show, which is why proper training and nutrition � they work hand in hand � are so important both on- and off-season.

Fitness: You need powerful energy for the two-minute routine as well as a balance of total body fat with lean muscle mass.

According to her trainer Mike Davies, fitness pro Jennie Hanke gains between seven and 12 pounds in the off-season, which is within a sensible range for shedding the extra pounds and shaping up before a competition. Staples of Jennie�s diet include oatmeal, Cream Of Wheat, apples, strawberries, grapefruit, asparagus, green beans, spinach, broccoli, sweet potatoes, baked potatoes, cod, tuna, chicken, turkey, eggs, flank steak and protein powder.

Before a competition, Davies manipulates Jennie�s diet to achieve the particular goals he sets for her. He changes Jennie�s diet along with her training and cardio regimen at about 12 weeks out from a show. Three days prior to a competition, Jennie may load up on carbs � by eating more oatmeal and flank steak � and may cut out her water intake completely. She says, �It helps me fill out muscle volume and makes my muscles harder and fuller.� Six to eight meals a day are typical both on- and off-season and two gallons of water are a must.

Figure: You must have perfect symmetry with muscle definition, while no athletic performance is involved.

Figure pro Jenny Lynn does not work with a trainer or nutritionist, because she feels that with more than 10 years in the fitness industry, she has the confidence and know-how to design her own diet and workout program. �I read anything I can get my hands on about sports nutrition,� says Jenny, who also helps many other fitness and figure athletes prepare for contests.

In the off-season, Jenny eats very clean during the week, but generally takes weekends off to socialize and go out to dinner with her husband, Ron. Meals are not as strict as her pre-contest diet and she tends to make them up as needed. In the off-season, Jenny�s diet includes healthy foods like nonfat cottage cheese, steak, whole wheat bread, nuts, natural peanut butter, whole wheat tortillas, protein shakes and protein bars. A gallon of water a day is also a staple.

Jenny�s pre-contest diet is regimented to offset the increase in her cardio workouts. She begins her pre-contest diet 12 weeks out from a contest and prepares her own food at home. When getting ready for a competition, Jenny bumps up her water intake to two gallons a day. Jenny also carb depletes the week before a competition. �I pretty much only eat protein and vegetables until I begin carbing up the day before the contest,� she says.

(Engaged 9/16/05)