Nutrition For Powerlifting Performance: How To Eat To Fuel The Gainz
Nutrition is a highly misunderstood topic.
With all of the conflicting information out there-from keto diets, 1200-calorie plans, detox teas, the industry has become flooded with bullshit. It’s easy to fall into the trap.
Yet, when your goal is to get strong, none of that will help you.
Here at Ironside, we are not about excessive dieting or extreme restriction.
Instead of viewing it as a mechanism to shrink you, and limit what you can become, food should be a tool to support you in your journey of uncovering your potential.
Nutrition can either hurt or help your performance in the gym and on the platform, and by changing your daily habits, you can be well on your way to using it to your advantage.
All of the little details make a difference in this sport. Nutrition is one of those.
Here are some key principles to getting you to hit those lift-or-die numbers:
Adequate protein Intake
We all know the importance of bro-tein, right? Protein shakes are the classic pairing to some heavy weights, and for good reason.
Adequate protein helps replenish damaged muscle cells after your training. In the gym, you build up fatigue, pushing your limits. Protein is what allows the body to repair & come back stronger. It supports muscle hypertrophy, which overall improves performance.
To positively adapt to a training stimulus; adequate recovery must follow. That’s what protein does for you.
Aim for a minimum of 0.8g of protein per lb of body weight per day, or a source at every meal & snack. High-protein foods include lean meats, fish, seafood, greek yogurt, eggs, cottage cheese, tofu, tempeh, seitan, and supplements.
Your lifts, and your body, will thank you.
2. Adequate Carb Intake-
Because, no, we aren’t afraid of carbs over here.
While often getting a bad rep, carbohydrates quite literally fuel your gains. There’s a reason we eat 600, 800, 1000g of them on weigh-in day.
Carbs are the priority fuel source during any high-intensity effort. Your non-oxidative energy systems, ATP-PC and Glycolytic, are primarily used during lifting. These energy systems use carbohydrates to sustain your exertions.
When adequate glucose (sugar/carbs)- can't be provided, exercise intensity must decrease, and you hit a wall.
Don’t let the reason you fail a lift be because you were too afraid to eat more carbs. No one wants to be in that position.
Carbs are not your enemy, they are the vehicle to uncovering what you’re capable of. Ensure that your diet includes them in most meals/snacks. If you want to get specific, 4-8g/kg/day is a good range to aim for, depending on your goals.
3. Adequate Food Quantity
This can be a sensitive topic- but is an essential component to optimize your training.
Eating enough food will make or break your performance in the long run. Constantly dieting will take a toll on your success.
Consuming enough calories consistently; will allow your body to get the fuel it needs for the numbers you’re trying to put up. What is “enough,” you may ask?
This is individualized and will look different in different stages. But, the goal is always to eat as much as you can while still making progress at whatever your goal is. This includes:
-Not dieting for extended periods. When dieting down a weight class, don't excessively drop calories.
-Spending time at maintenance, or even bulking phases, to continue pushing lifts
-Adjusting your nutrition according to your training: if you’re consistently struggling with progress, consider how much you’re taking in
-Eating consistently throughout the day, spacing meals to fit around your training
All of the food you consume directly fuels your efforts in the gym. Treat it as such. Slack on your food intake, and your lifting PRs will slack, too.
4. Proper Food Quality
Ah, actual nutrition: the topic no one wants to hear.
I get it, we all love to eat. Powerlifting is the “eat whatever” sport. But, consistently eating McDonald’s and pizza likely, won’t have the positive effect you may wish.
No food is inherently “bad” or worth excluding entirely.
But, as an athlete, these specific details matter. Proper nutrients will allow for optimal recovery and performance, which is the entire goal of your fuel.
Being deficient in fruits and vegetables WILL affect your energy levels, sleep, stress, and therefore your lifts. High-fat, greasy foods are subpar for fueling strong pulls and big squats.
How do you ensure adequate food quality?
-Aim for about 80% of your diet being less processed, higher-quality, nutrient-dense foods. That can be a hard label to define. Don’t overthink it. When choosing between foods, aim for the options that will provide better nutrition. More fiber, more vitamins, more minerals-choose those foods more often.
-Eat a damn vegetable. Make them taste good, or don’t-just make sure they're included.
You're not a toddler. Don't eat like one.
-Aim for a source of fruits or vegetables at most meals, along with your carbs & protein.
You'll feel better, and your lifts will, too.
Meal Timing
We've covered the basic principles of your overall diet. With that being said, as a strength athlete, when you eat what makes a difference, too.
The goal is to perform & recover at your best in training, right?
Use food as a tool to do just that.
Here are some guidelines for planning nutrition accordingly:
Pre-Workout Meals-
Before a lift, carbs should be your main priority. As mentioned before, they are your primary fuel source for intense efforts, and having plenty of carbs in your bloodstream will help get you through those grueling sessions.
Aim for at least 40-60g of carbs within 30 minutes-2 hours before training. Pairing it with a protein source can also be beneficial, but keep it on the lower end: 15-30g.
If you struggle with feeling nauseous when eating close to training, go for lighter options such as juice, a shake, a bar, higher-sugar fruit, etc. Training fasted will NOT help you as a Powerlifter, so get food in whatever way possible.
2. Post-Workout Meals-
We’ve all heard of the importance of protein after a lift. For optimal recovery, you’ll want to get some of that gain fuel in your body.
The “anabolic window” is not quite as slim as one previously would’ve thought. But, timing your consumption relatively close to your training session is best. Aim for around 20-40g of protein about 30 minutes-2 hours after your lift. Pair it with some carbs to refuel those energy stores, too, but emphasize protein.
3. Others:
-Caffeine: Consuming 100-300mg of caffeine before a lift can help stimulate the nervous system and bring that energy up. But, too much can have a negative effect. If you prefer it, include some caffeine in moderation to help improve performance.
-Sodium: Much of the media promotes salt as a negative thing, but as an athlete, your needs are much higher than the average individual's. Electrolytes decrease during exercise, and sodium plays a vital role in muscle contraction. Incorporate salt in meals, and if you’re especially prone to sweating, consume an electrolyte drink around your workouts. Salt intake doesn’t need to be highly specific, just be aware of it.
Food intake and nutrient timing are your day-to-day variables for optimal success. But, as an athlete, you can get a little more specific with these details as it pertains to your competitivity.
Periodizing Your Nutrition For Performance
Playing a role in Powerlifting, nutrition has its unique purpose. We often talk about periodizing our training and planning accordingly for meets. The same holds true with food consumption.
Your nutrition should follow your training, wherever you’re at in your journey. Plan it per your meets. For example, this can include:
1) Maintaining a higher weight class in your offseason-
Outside of meet prep, staying slightly above your weight class can be advantageous. During meet prep, everything is much more controlled, less lifestyle flexibility is involved, and each detail is strategic.
In your off-season, floating a few lbs heavier can be a natural occurrence-just from being less strict with everything-which also benefits your training. By maintaining above your weight class, you can hit rep PRs, training PRs, that transfer over to your strength during prep. This isn't a free-for-all- nutrition should still be prioritized-but hovering a little above can be an advantage.
2) During meet prep, be mindful of what your goals are, and adjust nutrition-
When prepping for each meet, nutrition goals are part of the equation, too. Are you trying to go down a weight class?
Go up one?
Hit a new state record?
Qualify for a higher meet?
Just go into your first one, get on the board?
Take these goals into account when planning your food intake. Your quantity, quality, and distribution of nutrition will depend on what you're striving for.
Consider how far out the meet is, what your goals are from the start of prep to meet day, and create a game plan accordingly-with your nutrition, too.
Example: Athlete has a meet in 3 months, then a National-level meet 4 months later. She is moving up a weight class for the first meet, hoping to qualify for the following one.
She intends on bulking up to that weight by the meet day. So, calories increase (mainly from carbs, keeping protein the same as baseline) in preparation, paying attention to data every week (with her coach), and adjusting if needed.
After that meet, her focus is on maintaining a couple of lbs above her weight class, fueling for performance, before doing a small cut prior to comp day.
This example shows how nutrition can play a role in competitive Powerlifting. Individualize it to you as an athlete.
When in prep, the meals you eat directly affect your training the following day. This impacts your performance for the next week, cycle, and therefore your meet. Keep this in mind. Eat like you've got goals in mind.
As a strength athlete, your nutrition fuels all that you do. Your habits outside of the gym directly affect your performance in it. You’re an athlete. Train like one AND eat like one for the greatest success. We all want those big totals, platform PRs, and to feel good about our training. The way you eat can make or break that. Fuel with intention, use food as a tool to help you excel, and your lifts will never be the same (in the best way possible).
