The Post-Show Blues – Why No One Talks About It & How to Overcome It
So, you’ve stepped off the stage, trophy/medal (or not) in hand, tan still fresh, and the adrenaline still buzzing through your body. You’ve spent months, maybe even years, working toward this moment. And then… it’s over. Now what?
No one really prepares you for what happens after the show—the weird mix of emotions, the cravings, the sudden shift in routine. If you’re feeling lost, emotional, or just wondering why you don’t feel as amazing as you thought you would, you’re not alone. Welcome to the post-show blues.
Why Does No One Talk About This?
The truth is, the post-show period is tough. You go from being laser-focused on a goal, following a strict plan, and receiving so much external validation to… well, silence. Your body starts changing, your hunger skyrockets, and mentally, you might feel all over the place. The problem? No one really talks about it because it’s almost expected that you’ll just “figure it out.” Or some people will just hide in the shadows until prep starts again. But let’s be real—none of that is helpful.
Understanding Your Body & Mind After a Show
Your body is trying to recover from months of being in prep mode, and sometimes it won’t hit you until this post show stage (and it will come all at once!) Here’s what’s happening:
Hunger is through the roof. Your body has been in a deficit for so long that it wants to replenish itself—ASAP.
Your physique starts to soften. That stage lean look? It’s temporary (and that’s a good thing for your health!), but the mind games start to play tricks on you and you might struggle to get a grip between what is ‘too little’ or ‘too much’ body fat to gain.
Your energy levels are unpredictable. One day you feel great, the next, exhaustion hits like a truck and training is in still in the gutter and the brain fog is still making an appearance.
Your emotions are heightened. One moment, you’re proud of yourself, excited to work towards the next goal, the next, you’re questioning everything and feel like you’re literally forcing yourself through every step of your day.
Sound familiar? This is where having a plan in place for post-show is everything so that you can get back to feeling your best self… and fast!
How to Navigate the Post-Show Period Without Losing Your Mind
The goal isn’t to avoid the post-show blues altogether—it’s to manage them in a way that allows you to feel more in control and at peace with the process. It’s important to note that this almost ‘equation’ differs from athlete to athlete, but it’s essential you take the time to figure out what your own formula with some external help and support.
1. Have a Post-Show Strategy (Before Show Day!)
Don’t wait until you’re deep into post-show cravings to start thinking about how you’ll handle them. The best time to plan for post-show is before you even step on stage. Things to consider:
Be honest: are your cupboards and/or freezers full of ‘post show food’? And if so, is this the best game plan to have just after your show?
How do you want to transition out of prep? (Reverse dieting? Meal plan? Macros? Intuitive eating? A hybrid?)
What goals will you focus on next? (Have you thought about both internal and external goals to bodybuilding?)
2. Reverse Dieting vs. Intuitive Eating – What’s Best for You?
Reverse dieting is a structured way of slowly increasing calories to help your body adjust, while intuitive eating focuses on listening to your body’s hunger cues. Neither is “right” or “wrong” – it depends on what works best for you. Some competitors thrive with structure post-show, while others need a break from tracking. The key? Be honest with yourself about what you need. BUT also understanding that these aren’t the only two pillars that you can work from either.
3. Give Yourself Grace (And Stop Comparing Yourself to Stage Lean You!)
This is a big one. Your body will change after show day, and that’s okay. It’s easy to get caught up in constantly checking the mirror, but remember—stage lean isn’t meant to be your everyday look. Instead of mourning your show physique, shift your focus to what your body can do in the off-season, and setting new reference points to work from will do huge things to your mindset.
Final Thoughts: You’re Not Alone in This
If you’re struggling post-show, please know that you’re not broken, weak, or doing something wrong. Every competitor goes through this in some way. The key is having the right mindset, strategies, and support in place to help you navigate this tricky period.
If you’re looking for more in-depth guidance on how to make post-show so much easier, check out The Post Show E-Book – it’s packed with practical tips, real strategies, and everything I wish I had known when I first started competing. Or, if you need more personal guidance, you can book a one-on-one consultation with me to create a plan tailored to you.
And if you love listening to podcasts, the Not Just A Bikini Girl podcast has tons of episodes covering everything post-show, from managing weight gain to the mental side of things. So, whether you prefer reading, listening, or one-on-one support, we’ve got you covered!
