In terms of what that looks like, while all the trainers I spoke with unanimously viewed nutrition as the most important thing to focus on in the days leading up to a big event, none mentioned keeping track of calories or even really cutting carbs. Given that we’re talking about a red carpet, and not a shirtless movie scene, they’re far more concerned about food’s potential to influence things like inflammation, gut health, and sleep—all of which can influence how their clients will look and feel on the red carpet.
They prioritize whole foods
One of the most commonly deployed nutrition tactics to reduce inflammation—and, crucially, face puffiness—in the days leading up to the red carpet is to cut down on sodium and increase hydration, says Walsh, who is also the co-founder of plant-based protein brand Rise311. “Sodium is a good thing when you’re training, but it can work against you on the red carpet,” he says. “It’s going to make you retain more water, especially under the eyes. So, as we get closer to any type of event, we tend to taper back a little bit and flush the body with a lot of water.”
“If [David’s] got something in 48 hours where he’s got to look and feel his best, we’re focusing on those fundamentals—sleep, hydration, and getting inflammation down,” says Rich. “For me, that means prioritizing whole foods and removing any kind of processed foods and refined sugars.”
Walsh also emphasizes the importance of gut health, which he calls “the next frontier.” Granted, a healthy microbiome may not be the stuff of E! News carpet chat, but research shows that it can influence everything from cognitive function to the appearance of hair and skin. “Everybody’s talking about peptides and this and that, and I’m like, ‘No, no, no, let’s talk about the gut,’” he says. “That’s the barrier where your body is absorbing nutrients. If your gut isn’t in a good place, it affects just about everything in the body—and your mind. We want these guys to be on it, be witty, get on the carpet and be able to answer questions, look great, feel great. That’s what it’s all about.”
Avoiding gut inflammation is especially important to David Beckham, says Rich, who is an ambassador for IM8, the supplement brand co-founded by Beckham. “We do our best to hit these macronutrients, but there are times like these [before an event] when we really need to make sure that all the boxes are being ticked. So we focus heavily on gut health in order to know that whatever’s going into his body is actually being absorbed.”
They take it easy
Another reason why Rich recommends cutting out refined carbs and added sugar in the days leading up to a big event—in addition to their tendency to wreak havoc on gut health—is the way that those foods can impact blood sugar levels and, ultimately, sleep. To that same end, Chan cautions clients against eating within two hours of going to bed, especially during the 48-hour window before an event. “If you can get two really good nights of sleep, that’s the ultimate hack,” he says.
All of that to say, the next time you’ve got a high-stakes event to attend, cut the junk food, skip the pre-pump, relax a little, and focus on restoring some balance to your body and mind. “I’ve yet to have someone be like, ‘Let’s do a pump workout before I put on my tuxedo,’” says Walsh. “I’d be, like, ‘No, dude. Rest. Conserve your energy—you’re going to need it. It’s going to be a long night. Just hydrate.’”
