A Competitor's Sodium Guide
Around 4-6 weeks out from your show (or whenever your coach advises), it’s typically time to begin monitoring daily sodium levels. The first step is identifying your current baseline intake. From there, the goal is to maintain consistency with that number until your coach recommends an adjustment.
Keeping sodium intake consistent in the final weeks before a show helps your body maintain a stable fluid balance. Large fluctuations in sodium can cause unwanted shifts in water retention, which could affect how lean or full you appear on stage. Just as importantly, it allows your coach to make informed, precise decisions based on a stable baseline. All of your variables need to stay consistent and measurable leading into your show.
Tracking sauces and condiments is fairly easy, since you can simply reference the label, or scan it in MyFitnessPal. But what is tricky for new competitors is the tracking of salt. Here are my three favorite methods for tracking salt intake; I actually use a combination of these methods depending on what I’m eating and whether I am traveling or at home.
Tracking tip: If you like to bulk meal prep (ie. large portions of shredded chicken) you’ll want to prep it without sodium. Then just add sodium to each meal.
3 ways to track salt
Option 1: Measuring Spoons
Measuring spoons are a fast, easy way to add salt or other seasonings to your meals. This set has various fractions of a teaspoon, so you can get very precise.
My favorite set:
Option 2: High Precision Scale
I love using a high precision scale that can measure down to 0.00 grams. This scale below is pocket sized, perfect for travel. I find this to be easier for tracking in MyFitnessPal than the measuring spoons.
My preferred scale:
Option 3: Salt Packets
Salt packets are the preferred method of many competitors since they take out the measuring aspect. However, if you need any small sodium adjustments, you may still need to have a backup scale.
My favorite product:
