What should I eat before a powerlifting competition?

December 30, 2025 •

4 min read

Over half of competitive powerlifters report implementing a special diet during their competitive phase, underscoring the importance of structured nutrition. Knowing precisely what should I eat before a powerlifting competition is a crucial component of a successful meet day strategy that leaves nothing to chance.

Quick Summary

This guide provides a complete nutritional game plan for powerlifting competitions, covering pre-meet tapering, post-weigh-in rehydration, optimal meet-day food choices, and specific timing for peak performance.

Key Points

Prioritize Carbohydrates: Focus on easily digestible carbs for quick energy throughout the long meet day, especially post-weigh-in and between lifts.
Strategize Hydration: Sip water and electrolyte drinks consistently to prevent dehydration and muscle cramps, which can severely impact performance.
Avoid New Foods: Stick to familiar, proven foods and supplements you have tested in training to prevent unexpected gastrointestinal issues on competition day.
Practice Meal Timing: Consume a solid, carb-heavy breakfast a few hours before lifting and graze on light, simple snacks during the meet to maintain energy.
Limit Problematic Macros: Reduce high fat and fiber intake on meet day, as these can slow digestion, cause bloating, and lead to lethargy.
Customize Your Plan: Tailor your intake based on your individual needs and the timing of your weigh-in and first lift.
Manage Caffeine Intake: Use caffeine as practiced in training; avoid excessive amounts or introducing it for the first time on competition day.

Tapering Your Nutrition: The Days Leading Up to the Meet

Proper meet-day fueling doesn't begin at the weigh-in; it starts days in advance. The 24 to 48 hours before the competition are critical for topping off muscle glycogen stores and ensuring a calm digestive system. Athletes should shift towards a higher carbohydrate intake, opting for easily digestible sources while moderately reducing fat and fiber. This strategy ensures energy reserves are maximized without causing gastrointestinal distress. It is vital to stick with foods that are familiar and have been successfully tested during training. Travel can complicate this, so planning ahead for meals is essential to avoid unfamiliar and potentially disruptive foods. A balanced evening meal the night before, featuring lean protein and plenty of carbs, is a classic approach to set the stage for the next day.

Examples of Pre-Meet Carb Sources

White rice or white pasta with simple tomato sauce
Oatmeal with honey or maple syrup
White bread or bagels
Sweet potatoes with minimal seasoning
Bananas and other low-fiber fruits

The Weigh-In and Immediate Post-Weigh-In Strategy

For lifters in weight classes, the post-weigh-in period is a critical window for rehydration and refueling. Immediately following the weigh-in, lifters should consume a high-carbohydrate, moderate-protein, and high-sodium meal. The goal is to rapidly replenish depleted glycogen and electrolyte stores. Many successful lifters prioritize quick-digesting carbohydrates to get energy back into their system as fast as possible. This can be followed by solid food, focusing on clean, simple meals that won't cause sluggishness. It is also important to start sipping on an electrolyte-rich drink immediately.

Post-Weigh-In Refueling

Fluids: Pedialyte, Gatorade, or water with electrolyte powder
Carbohydrates: Bananas, rice cakes, bagels, rice, or even high-sugar cereals
Protein: Lean protein sources like turkey or chicken breast
Sodium: Salting your food liberally or having something savory like beef jerky

Meet Day Fueling: Morning Meal and Between Lifts

Competition day requires a strategic approach to eating. The morning meal should be consumed a few hours before lifting begins and should follow the low-fat, high-carb, moderate-protein formula. This meal provides the bulk of the initial energy for squats. After the first lift, and between each subsequent one, a steady supply of easily digestible carbohydrates is necessary. Grazing on snacks rather than eating full meals is the most common approach, ensuring a constant energy supply without feeling overly full or bloated. Hydration should be maintained throughout the day by consistently sipping on water and electrolyte drinks.

Comparison of Fueling Strategies


Timing	Macronutrient Focus	Example Foods	Rationale
Morning Meal	High Carb, Moderate Protein, Low Fat	Oatmeal with protein powder and fruit, Bagel with peanut butter and honey	Provides sustained energy for squats without causing stomach upset
Post-Weigh-In	High Carb, High Sodium, Moderate Protein	Rice with soy sauce, Bananas, Gatorade, Rice Krispie Treats	Rapidly restores glycogen and electrolyte balance after a weight cut
Between Lifts	Fast-Digesting Carbs, Electrolytes	Rice cakes, fruit snacks, sports drinks, bananas, gummy candy	Quick-absorbing fuel source to maintain energy and prevent fatigue throughout the meet

What to Avoid on Competition Day

Just as important as what you eat is what you avoid. Introducing new foods or supplements on meet day is a high-risk strategy that can lead to unforeseen digestive issues. High-fat and high-fiber foods should also be limited, as they slow digestion and can lead to bloating, gas, and lethargy—all detrimental to performance. Greasy fast food, while tempting for some, is a poor choice for fueling big squats and pulls. Finally, be mindful of caffeine intake. While some use it for a boost, too much can lead to dehydration and jitters. If you're a regular caffeine user, stick to your usual dosage or slightly adjust as practiced in training; do not experiment.

Conclusion

Optimizing your nutrition before and during a powerlifting competition is a vital, often overlooked, aspect of preparation. By strategically tapering your diet in the days leading up to the meet, rapidly refueling post-weigh-in with carbs and electrolytes, and grazing on easily digestible snacks between lifts, you can sustain peak energy levels throughout the long day. Planning and consistency are key; never introduce new foods on meet day. Following a proven fueling strategy will allow you to focus on your lifts with confidence, knowing your body has the energy reserves needed for success.

For more in-depth information on powerlifting nutrition, consider consulting reputable sources like those from established sports nutrition authorities. For example, Precision Nutrition offers excellent resources on performance fueling strategies for strength athletes. Remember that every athlete is different, so practicing your meet day nutrition plan during training is the best way to find what works for you.

Frequently Asked Questions

While traditional carb loading is more common in endurance sports, powerlifters can benefit from maximizing glycogen stores by increasing carb intake in the 24-48 hours before a meet. This ensures muscles are fully fueled for high-intensity, short-duration efforts, though the strategy differs from a marathon runner's prep.

A low-fat, high-carb breakfast is ideal. Options include oatmeal with fruit and honey, a bagel with a little peanut butter, or white rice. This provides sustained energy for your initial lifts without causing stomach upset.

If you normally consume caffeine in your training, sticking to a similar moderate intake on meet day can help. Avoid overdoing it, as excessive caffeine can cause jitters and dehydration. A strategic dose before deadlifts can provide a mental boost.

Grazing is the best approach. Consume small, frequent snacks of easily digestible carbs and electrolytes between flights, rather than large, heavy meals. This prevents stomach discomfort and maintains a steady energy supply.

Good snacks include rice cakes, fruit snacks, bananas, gummy candy, or carbohydrate gels. These options provide quick-digesting carbs and are easy to consume with minimal effort, even when nervous.

Focus on consistent hydration with water and an electrolyte-replenishing sports drink like Pedialyte or Gatorade. This helps combat water loss through sweat and ensures proper electrolyte balance, which is crucial for muscle function.

Right after weighing in, prioritize consuming 100-150g of carbohydrates and plenty of sodium. White rice with soy sauce, bagels, or bananas are excellent choices, paired with an electrolyte beverage to kickstart the refueling process.

References

1
Nutrition for Athletes: What to Eat Before a Competition