Meet Day Nutrition 101
It’s no secret that Ironside is a major proponent of competing in the sport of powerlifting. Meets are a great experience for anyone who’s serious about lifting. With all of the athletes competing in a couple of weeks (and later this year), there are going to be a lot of competitors on the platform in 2022. As such, meet-day nutrition is a valuable topic to discuss.
Meet day nutrition can be difficult to navigate and is admittedly more complicated than your day-to-day routine. However, it doesn’t need to be OVERLY complicated. With the right tools and information, you can guarantee you’ll be set up for success.
This article will cover how to eat on the day before & the day of a meet. It does NOT include a weight cutting protocol - another topic entirely. Instead, the discussion will be focused on post-weigh-in & meet-day fuel. Ironside mainly competes under the USPA, which means we'll be covering post-24-hour-weigh-in nutrition guidelines.
There’s a lot to cover, so let’s dive right in.
How is post-weigh-in nutrition different from day-to-day?
A distinction must be made: food on these couple of days should not be wildly different than what you’re used to. This is NOT the time to add in new foods, try a random supplement, change your eating schedule, etc. The last thing you want is to be dealing with food poisoning, stomach problems, fatigue, etc., because you decided to introduce something new. Focus on foods you KNOW you feel good with & are part of your routine. If you eat a ton of rice and feel great from it, rice better be part of your post-weigh-in diet.
The main difference is the quantity of food you’re consuming. After a 24 hour weigh-in, the goal is to gain back as much weight as possible so you can compete in your prime state. Eating should be treated like your full-time job. This is NOT the time to be worried about restricting food, how many calories you’re consuming, etc. Food consumption can certainly be a touchy subject. But, if there’s any day to NOT worry about overeating, this is the time. I, a 56kg lifter, consume ~600g of carbs after weigh-ins. So make sure to be a little (or a lot) excessive with it.
Your focus should be on fueling as much as possible for the day ahead. By the end of weigh-in day, you should feel very FULL - even slightly uncomfortable. If you’re not full (more so than normal) after each meal, you’re not doing it right. Your performance will be affected by your nutritional intake as an athlete, and getting enough fuel will allow you to hit those platform PRs.
What foods should you be focusing on? (CARBS)
After athletes weigh in, especially if cutting was part of the process, many are inclined to go straight for the donuts, pizza, and cupcakes.
While these foods are DELICIOUS, and we are all about them, they should not be a staple for meet-day fuel.
Why? High-fat foods will be much slower-digesting and won’t give you the quick energy you require. Especially after a weight cut, but even without, your body needs a fast burst of energy to replenish glycogen stores (stored energy in muscle and liver cells). Glycogen is where your body goes for fueling that hard work. Glycogen is the stored form of glucose (sugar/carbohydrates). If glucose and glycogen supplies run out, intensity levels during exercise must decrease.
On meet day, you are performing 9 lifts at a maximal effort. This means you’ll primarily be relying on non-oxidative energy systems, which are used during immediate and short-term efforts. When exercise intensity increases, the body switches from using dietary fat as fuel to glucose, the energy source for non-oxidative systems.
Carbohydrates provide energy more quickly, therefore being utilized for shorter, maximal efforts. Fats are slower to digest, whereas carbohydrates are generated much more readily. Specifically low-fiber carbohydrates, as fiber can slow down digestion. Not to mention, eating too many high-fat foods can lead to stomach discomfort.
Therefore, fast-burning carbs are your friend post-weigh-ins. This includes white rice, pasta, white bread, crackers, jelly, high-sugar fruit (bananas, mangoes, dates), dried fruit, bagels, etc.
More high-fiber foods can be consumed later in the day, but lower-fiber carbs should be prioritized and consumed as soon as possible post-weigh-ins. Similar deal with fat intake: emphasize carbs right when you step off the scale, but some amount of fat later in the day is okay.
What about protein?
Protein is helpful after weigh-ins, as it can aid in satiety and muscle recovery. But you won't be inducing a lot of hypertrophy in only two days. Some protein will be beneficial, but carbs are your priority for fueling those strong lifts.
Others: Sodium, Hydration, Caffeine.
An aspect that can often get overlooked is sodium intake. Sodium is used to help transport energy to the muscles, aiding to provide adequate fuel for performing work. It has a mentionable effect on your performance.
Especially for athletes who’ve cut weight, replenishing the body’s sodium stores is essential, as these electrolytes are lost during cutting. This can lead to some negative effects, making adequate re-storage essential.
Pedialyte is a great way to get in sodium, hydration, and carbohydrates all in one. Make it a goal to drink 1-2 post-weigh-ins. Admittedly, it’s kind of hard to get down (it's basically salty Gatorade) but hey, we do it for the PRs, right? Otherwise, focus on getting plenty of salt with each meal.
After sodium stores have been replenished on weigh-in day, it doesn’t need to be quite as prioritized on meet day.
Besides Pedialyte, drinking enough water is highly important. Aim for your usual water intake (pre-water-cut) on weigh-in day, and drink according to thirst in between lift attempts on meet day.
Caffeine: If you’re an athlete who already consumes caffeine, go with your usual intake on meet day. DO NOT make the mistake of overloading on caffeine - you’ll feel like an anxious wreck (been there), only adding to existing nerves.
Optimal caffeine dosing is about 3-6 mg/kg body weight taken about 1 hour before exercise. But again, if that’s more than you're used to, don’t exceed your threshold. All bodies are different.
Recap: Specific Guidelines To Follow on Weigh-In Day:
Within 30 minutes to 1 hour after weigh-ins, (ASAP), get plenty of sodium and carbohydrates in, aiming for at LEAST 100g-150g of carbs. 100g of carbs is equivalent to about either 4 English muffins, 4 medium bananas, 2 cups of white rice, or 6 Medjool dates.
Sodium could be your Pedialyte, some pickles/pickle juice, soy sauce, etc.
Every 1-2 hours, continue replenishing glycogen stores by keeping carbs high: aiming for a serving of at LEAST 50-100g each time. 50g of carbs would be about 2 bananas, 1 cup of jasmine rice, or one bagel. If you’re getting full very quickly, go for lighter options like fruit juice or Gatorade to keep stomach upset at bay. Aim for the higher end, always, if you can tolerate it. Ideally, aim for 8-12g of carbs/kg/body weight by the end of the day.
Every 3-4 hours (or every meal), include a protein source (about 20-30g/meal). Go for leaner, lower-fat options.
Each meal can have a smaller/moderate serving of fat, but don’t emphasize it. More fat can be consumed later in the day vs right after weighing in.
Before bed, eat a good serving of carbohydrates with moderate protein and fat.
Aim for your typical water intake. Get 32 oz of fluid right after weighing in.
1-2 Pedialytes, finished by the end of the day (and/or Pickle juice/soy sauce shots).
Eat slowly and consistently to keep your stomach from screaming at you.
Post Weigh-In Food Options:
Protein: lean chicken, turkey, beef, tuna, shrimp, seafood, greek yogurt, eggs (don’t go for TOO many, to keep fats lower), egg whites, cottage cheese, light string cheese, tofu, tempeh, edamame, protein powder.
Carbs: White rice, pasta, white bread, bagels, fruit juice, higher-sugar fruits (mangoes, bananas, etc.), jam/jelly, crackers, pretzels, cereal, candy, Cream of wheat, dried fruit, potatoes, sweet potatoes, Gatorade (NOT zero sugar, that’s pointless in this context).
Sodium: Pedialyte, pickles/pickle juice, soy sauce
Fats: don’t need to be avoided, just aim for the lower end.
Meet Day Nutrition:
On the day of the meet, it can be difficult to worry about what you’re eating. With so many things going on, food can easily become an afterthought.
By planning ahead, packing snacks, and having accountability, you can set yourself up for success. No one wants to fail their final deadlift because they were under-fueled.
Step 1: Eat a good, solid breakfast beforehand.
Keeping with the same theme, don’t go for high-fat foods. Skip the eggs/bacon/butter/avocado combo, and go for plenty of carbs instead, along with a protein source.
Bagels, bread, bananas, crackers, and dried fruit are solid options. These can be paired with a lean meat/meat alternative, a protein supplement, a yogurt, etc.
Step 2: Eat Post-Squats.
This can be a meal or a snack, depending on how you’re feeling. Make sure you’re getting plenty of carbohydrates, as much as you can tolerate. As the day drags on, energy tends to dip; the opposite of what we want for good lifts.
Step 3: Eat Post-Bench.
After 6 lifts, mid-afternoon, fatigue starts to increase. Deadlifts require you to dig a little deeper. Therefore, adequate fuel in the tank is essential.
Eat a lot of carbs, along with some protein, to keep that energy up.
Step 4: Eat/Drink before your 3rd attempts.
Make sure your water is with you while you’re waiting between attempts, stay hydrated, and mix some carbs in there, too. A handful of candy, dried fruit, a sip of OJ before that last lift can help get you through.
Step 5: Celebrate with friends & indulge afterward.
After a long day of cheering, PRs, and tons of energy, make sure to celebrate your accomplishments and eat a good meal. It’s actually the most *important* step.
Tips For Planning Ahead:
Meal prep your post-weigh-in and meet-day meals. Depending on the conditions, if you had to travel for the meet, this doesn’t need to be a full #MealPrepSunday cookout. It can simply be microwaving some rice, cutting up some fruit, preparing some noodles, etc. Just make sure you have meals ready to go.
Create a list of foods to purchase and take with you. The last thing you want is to show up to the meet without adequate food. Stock up, make a packing list, ensure you’ll have plenty with you.
Get a handler to keep you on an eating schedule. Having a handler is undeniably beneficial for many reasons, one of which is food accountability. Ask your handler to remind you to eat, when & what.
Set timers to remind yourself to eat. If eating is something you particularly struggle with, this can be helpful.
What If I Didn't Cut Weight?
Water-cutting just adds additional complexity; so if you didn't suffer through that, nutrition is less specific. Follow similar guidelines regarding carbs, protein, and fat intake post-weigh-ins, but worry less about sodium consumption. Don't introduce new foods. Stick with what you know. Just consume above your typical intake.
Summary
To put it simply, as long as you do these things, you’ll be set up for success:
Don’t introduce new foods
Eat a ton of carbs. More carbs. More carbs.
Eat as much as you can handle after weighing in.
Replenish sodium & hydration stores.
Pack food with you & have some form of accountability to ensure you’re eating enough.
Meet day can already be overwhelming enough, and the question of knowing what to eat only adds to that stress. When you have a solid plan, that stress can easily be mitigated. Nerves can make it more difficult to eat. Be aware of that, and create guidelines to prevent it. Meet day nutrition doesn’t have to be complicated or confusing, and we’re here to help.
Get the good eats for a good meet!