Peak week is not magic — it is fine-tuning what you built over 12–20 weeks. Natural athletes should keep changes small; dramatic water or sodium cuts backfire.
Carbohydrates
Many naturals respond to a slight carb increase 2–3 days out if they have been flat — not a pizza binge. Track pumps in posing practice.
Water & sodium
Keep water steady until 24–48 h out if your coach uses a protocol. Random dehydration worsens muscle presentation and strength on mandatories.
Posing & sleep
Peak week is won in the mirror: mandatory poses daily, sleep prioritised, steps moderated so legs stay full.