Bodybuilder Martin Fitzwater is closing in on his next contest at the 2025 Pittsburgh Pro, scheduled for May 10-11. Ahead of his performance, he is locking in his diet and managing his sweet cravings.
Fitzwater recently shared an easy-to-make peak week pre-workout meal that digests well. It contains high protein to help retain muscle as he begins limiting carbohydrates and water before stepping onstage.
Fitzwater’s Pre-Workout Meal Recipe for Peak Week
- 90 Grams of Elev8 Coconut Cream Pie Cream of Rice
- 300 Grams of Water
- 2 Scoops of Hosstile Whey Isolate Blueberry Donut Flavor
Preparation Directions
- Use a Pyrex or silicone container to keep contents from sticking or clumping.
- Add the cream of rice.
- Add water to the cream of rice.
- Microwave for two minutes, stirring at one minute.
- Microwave for 30-second intervals until you get the desired texture.
- Add two scoops of whey protein for the whey drip using a separate container.
- Add water to the whey drip.
- Stir until you get a creamy texture.
- Drizzle on top of the cream of rice.
[Related: Best Protein Powder in 2025, According to an R.D.]
The demands of a bodybuilding prep can be draining, so picking proper foods can make a significant difference in the days leading up to a contest. Fitzwater sticks with cream of rice as one of his primary carbohydrate sources, providing him with sustained energy to push through intense training sessions. (1)
I like my cream of rice to be thick in texture…to keep food volume down. I don’t want my stomach to feel super full.
—Martin Fitzwater
Research has shown that carbohydrates preserve muscle tissue, allowing Fitzwater to present more definition and mass onstage. (2)(3) He’ll need that and more when battling against 2025 Arnold Classic champion Derek Lunsford and the highly anticipated return of Nick Walker in Pittsburgh.
Carb intake during physical stress can lead to better recovery adaptations. A Journal of the International Society of Sports Nutrition study analyzed the impact of carbohydrate and protein supplementation on recovery. It found that consuming carbohydrates and protein immediately after exercise improved performance, recovery, and fat oxidation. (4)
Incorporating high-protein remains a cornerstone of Fitzwater’s growth in the IFBB Pro League. The 2024 Prague Pro winner is already Olympia-qualified. He credits this easy meal for helping him peak for his next show in Pittsburgh, where a $100,000 prize awaits its first-ever Men’s Open champion.
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References
- Cermak NM, van Loon LJ. The use of carbohydrates during exercise as an ergogenic aid. Sports Med. 2013;43(11):1139-1155. doi:10.1007/s40279-013-0079-0 https://pubmed.ncbi.nlm.nih.gov/23846824/
- Clauss M, Skattebo Ø, Rasen Dæhli M, et al. Carbohydrate Ingestion during Prolonged Cycling Improves Next-Day Time Trial Performance and Alters Amino Acid Concentrations. Med Sci Sports Exerc. 2023;55(12):2228-2240. doi:10.1249/MSS.0000000000003264 https://pubmed.ncbi.nlm.nih.gov/37535337/
- Roy BD, Tarnopolsky MA, MacDougall JD, Fowles J, Yarasheski KE. Effect of glucose supplement timing on protein metabolism after resistance training. J Appl Physiol (1985). 1997;82(6):1882-1888. doi:10.1152/jappl.1997.82.6.1882 https://pubmed.ncbi.nlm.nih.gov/9173954/
- Berardi, J.M., Noreen, E.E. & Lemon, P.W. Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation. J Int Soc Sports Nutr 5, 24 (2008). https://jissn.biomedcentral.com/articles/10.1186/1550-2783-5-24?
Featured image: @martfitzh2o on Instagram
