Tag: Powerlifting nutrition

According to sports dietitians, making the right food choices post-weigh-in is a critical factor for an athlete's performance, yet it is a phase where many athletes make costly mistakes. This guide will detail exactly what not to eat after weigh-ins to ensure your body recovers effectively and efficiently for competition.

During high-intensity powerlifting sessions, muscles rely heavily on stored carbohydrates for fuel, a fact that explains why some athletes consume candy at the gym. This rapid carbohydrate source can be strategically timed to provide an immediate energy boost, combat fatigue, and jumpstart the recovery process.

Research has shown that muscle protein synthesis can remain elevated for up to 48 hours following a resistance training session. With this extended window of opportunity, the question of whether you should eat before or after powerlifting is less about a narrow timeframe and more about optimizing your performance and recovery.

In a 2021 interview, world record-holding powerlifter Ray Williams shared that his diet is heavily centered around core staples like chicken, brown rice, and eggs, a deliberate strategy to support his massive frame and training demands.

Approximately 71.8% of competitive powerlifters increase their caloric intake on harder training days, highlighting a direct link between energy and performance. The question of whether powerlifters eat in a surplus consistently is complex, with the answer depending heavily on their training phase and specific goals.

According to the International Society of Sports Nutrition, daily protein intake for strength athletes should range from 1.4–2.0g per kilogram of body weight to support muscle mass maintenance and growth. Understanding that an effective powerlifting diet goes beyond simply consuming high calories is the first step towards superior performance and recovery.

According to a study on male weightlifters, even passive dehydration resulting in just a 1.5% loss of body mass can adversely affect bench press 1RM performance. Proper nutrition and hydration, therefore, are non-negotiable for anyone serious about hitting a new personal record.