Bikini fitness superstar, Ashley Kaltwasser, shares helpful tips to prepare for competition

Bikini fitness superstar Ashley Kaltwasser had an impressive showing at the Arnold Classic 2023 earlier this month. In a recent video uploaded to YouTube, Kaltwasser shared tips on preparing for competitions during a session with fans.

The following year, Kalttwasser made a triumphant return from an extended hiatus, winning the Vancouver Pro, Battle in the Desert and Mile High Pro. She continued to compete at the highest level and maintained a busy schedule that included 26 events in 2021 and 2022. She placed first at the 2022 Arnold Classic UK and finished third at the 2022 Mr. Olympia. Her most recent appearance was at the 2023 Arnold Classic, which concluded a few weeks ago in Columbus, Ohio. Kaltwasser put in a great performance and placed fourth.

How to deal with bloating

Kaltwasser is one of the most enduring athletes in the sport and therefore understands better than most how her body reacts to certain foods. She recommended using magnesium and avoiding artificial sweeteners against bloating.

"I've been competing for so long that I have a pretty good idea of what to eat and what not to eat when it comes to bloating," Kaltwasser said. "There are a few artificial sweeteners that make me bloat, like allulose or sugar in alcohol.

"One thing that has really helped me keep my digestion consistent is magnesium. Liquid magnesium senou has worked wonders. It was a complete miracle, I took magnesium every night and it worked like a charm."

Water and sodium intake

Ashley Kaltwasser shared how she manipulates her water intake before competition. She revealed that she doesn't do anything miraculous with sodium

"I drink two liters of water up until the day before the competition. I only change the water on the day of the competition. I don't want to go on the podium with two litres of water in my stomach. I'd still be peeing, my belly would look bloated and you need a small waist in a bikini.

"I don't really restrict water and I don't do anything with sodium either."

Are artificial sweeteners suitable during preparation?

Ashley talked about her trials with and without artificial sweeteners in preparations. In her opinion, the difference was not significant.

"I cut out all sweeteners in the week before the competition. But I found that it didn't make a difference. I can take stevia until the day of the competition. Even today I have stevia in my coffee. It seems to do my body good and I think it's safe for most people. Of course I won't have alcohol with sugar or anything that will bloat me the day before the competition, that's logical."

Taming your appetite

Kaltwasser recommends chewing more gum and brushing your teeth after every meal to reduce food cravings.

"If I had to say one thing that helps me, I would say chewing gum. I chew a lot of gum, usually two packs of gum a day. That really helps me with sweet cravings too, Crystal Light and sugar-free gum. It also helps to brush your teeth right after eating to get rid of that taste in your mouth. If I'm craving something salty, I'll make a vegetable. I might make cauliflower in the deep fryer."

This month, Ashley Kaltwasser opened up about her insane work ethic. She prefers to be active in competition so she can stay focused and not lose motivation while waiting for the show. She is the most successful bikini fitness competitor in the history of Olympia competitions.

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