How to Recover From Comp Prep
The hardest part of bodybuilding isn’t prep, it’s often what happens after.
You’ve spent months (or even years) living with tunnel-vision focus on one goal: stepping on stage in peak condition. But when the lights fade, the tan washes off, and the social media high begins to dip, you’re left asking the real questions:
How do I eat now?
How do I train?
What happens to my body?
The post-comp phase is where many athletes stumble, not because they lack discipline, but because the strategy ends when the show does. Without a clear recovery roadmap, this period can derail health, performance, and long-term progress.
A Sudden Transition
After months of structure, the transition feels abrupt. One day you’re dialled into your plan, the next you’re navigating cravings, fatigue, and uncertainty. This is when many athletes turn to extremes: either uncontrolled eating or overly cautious dieting.
Both approaches can be counterproductive. The reverse diet often delays recovery, while a no-structure approach risks excessive fat gain. The recovery diet provides a middle ground, restoring body weight and health markers efficiently while keeping you on track for your next season.
Body Composition
A stage-ready physique is temporary and not sustainable year-round. Holding extreme leanness comes at a high physiological cost. Post-competition, regaining 5–10% of stage weight within 4–8 weeks is essential to restore:
Appetite regulation
Hormonal balance (testosterone, thyroid, menstrual cycle)
Energy levels
Muscle growth potential
This isn’t about “letting yourself go”, it’s about refueling the system so your body is primed for future training and progress.
Nutrition
Nutrition after prep requires a mindset shift from “restriction” to “recovery.”
Appetite cues will be unreliable, relying solely on hunger signals can lead you astray.
A structured plan helps reduce anxiety around food and ensures you’re fueling properly.
Over time, rebuilding trust with hunger and satiety cues allows a gradual shift back toward intuitive eating.
Importantly, don’t discard the positive habits you built during prep. Carry them forward, but with added flexibility so they’re sustainable for the long run.
Training
Despite popular belief, your body is not primed to build muscle immediately after a show. First, it needs recovery.
Prioritise rest and reduce training volume/intensity in the short term.
Once hormones and energy are restored, shift gears into progressive training.
Consistency over months and years, not a rushed rebound, is what builds your next stage physique.
Think of this as planting the seeds for your improvement season, not forcing growth overnight.
Cardio
During prep, cardio is a tool to create an energy deficit. After prep, its role changes.
Reduce cardio rapidly to a sustainable baseline that supports cardiovascular health without competing with recovery.
Hours on the StairMaster belong to prep, not your off-season. That energy is better invested in lifting and recovery.
Remember: you’re a bodybuilder, not an endurance athlete.
Social
One of the most overlooked casualties of prep is your social life. Meals out, birthdays, holidays, often skipped or endured with stress.
Post-comp is the time to rebuild social connection, not avoid it. Navigating food in social settings is inevitable and part of long-term recovery. Avoidance can prolong disordered patterns, while re-engaging with social life supports mental health and sustainability.
Recovery isn’t just about the macros and training plan, it’s also about feeling normal again.
Key Takeaway
Recovering from comp prep is about more than food or training, it’s about restoring health across the board: physical, hormonal, and psychological. By approaching post-prep with structure, patience, and balance, you set yourself up for not only a productive off-season but also a better prep next time around.
If you want structured guidance to navigate the post-comp phase and set yourself up for a productive off-season, our 1:1 coaching provides the support and expertise to make the transition smooth, sustainable, and successful. Reach out below!