As noted above, it all comes down to your goals. We already established our main goal of increased strength but, among strength athletes and enthusiasts, there are three major goal subsets:. While our overarching goal is increased strength, the subset goal will determine how much we eat on a daily basis.

Losing strength during fat loss is unacceptable. If your training and nutrition are in check then, at the very least, you should be able to maintain if not gain strength during a cut.

To effectively lose fat, though, it is necessary to create and maintain a caloric deficit. While some professionals advocate creating the deficit through exercise, I prefer to do it through strategic dieting. training days and rest days that is a perfectly viable option. Mass gain is frequently used as an excuse to let the diet go to shit and gain unnecessary amounts of weight.

A well executed mass gain phase, however, will minimize fat gain while maximizing muscle growth and strength gains. To gain mass it is necessary to create and maintain an adequate caloric surplus. As the name suggests, the goal of weight maintenance is to sustain your current bodyweight while increasing strength.

Needless to say, this is desirable for a variety of reasons, not least of which includes improvements in both relative and absolute strength. As noted above, I am of the opinion that total amount and overall macronutrient composition are the most important nutritional components related to our goal.

That being said, I also believe that meal timing specifically pre-workout can dramatically influence strength and recovery. Pre-workout nutrition is, in my opinion, more important than post-workout nutrition. Reason being, the body takes a relatively long time to digest a meal that includes a variety of whole foods.

As such, if we consume a balanced meal prior to training, our bodies will continue to receive a steady supply of nutrients particularly amino acids throughout the entire session and even into the post-workout window.

My recommendation: Eat a moderate-to-large pre-workout meal hours prior to strength training. Assuming an adequate pre-workout meal was consumed, there is no reason to rush the post-workout meal as your body will still be receiving nutrients. My recommendation: Eat a moderate-to-large post-workout meal when you feel ready and comfortable.

Just make sure you eat lots of protein, some starchy carbs, and some high quality fats. All that matters is that the total amount of calories consumed and overall macronutrient composition are in line with your goals.

My recommendation: Eat whenever works best for you. Stick to a meal schedule that makes your life easier and more enjoyable.

Instead I am going to provide you with a list of my personal favorite foods — sorted by macronutrient — that my clients and I eat on a regular basis. Unquestionably the most important macronutrient in the diet, protein must be emphasized at each and every meal. Arguably the most misunderstood and underappreciated macronutrient, fats offer myriad health benefits.

Easily the most overemphasized macronutrient, carbohydrates are important but not essential to our success. That being said, there are some supplements that you may find useful on your quest to achieving superhuman strength.

These supplements are listed below:. Read my complete guide on Powerlifting Cutting Program: 7 Rules To Follow. If we are comfortably within our weight class, we can eat normal balanced meals protein, carbs, and fats the day before the meet.

We can also increase our carbohydrate intake and lower fat intake slightly for the last meals of the day, to top up our glycogen stores for the following day.

These carbohydrates can be more low-to-moderate GI as we do not need them for immediate energy; we are consuming them more to help our performance the following day. The goal is to feel good on meet day to perform at our best.

This is accomplished by eating enough but not eating to the point of being sick. If we eat too much the day before in an attempt to carb-load, we may feel lethargic and bloated when we wake up to compete.

Protein can remain relatively constant the day before, as it will not affect the storage of carbohydrates or our performance the following day. Fat intake may be slightly lowered as the day goes on to accommodate the increase in carbohydrates in the last meals of the day.

While carbohydrate intake is necessary, the fat and protein content the day before a competition is largely dependent on personal preference and what has worked best for us in our experience. A lot of people assume powerlifters can eat whatever they want. That's simply not true.

Learn more in my article on Do Powerlifters Eat Whatever They Want? If our weigh-in is first thing in the morning, then we should wait until after we step on the scale to eat our first meal. We do not want to risk missing weight and being unable to compete due to increases in mass from food in our stomach.

We will have enough time after the weigh-in to begin refueling for the competition. If our weigh-in is later in the afternoon or evening, we will need to eat before we weigh-in to ensure we have enough energy to compete.

Depending on how late the weigh-in is, we may have 1 to 2 meals or snacks before stepping on the scale. Some lifters will continue restricting carbohydrates, and eat predominantly fat and protein until the weigh-in.

Others prefer to slowly introduce carbohydrates into the 2nd meal or snack, to begin replenishing glycogen stores.

All in all, the best strategy is the one that allows us to perform our best, and that we have experience implementing. If you're a female powerlifter, check out our complete guide to the Female Powerlifting Diet , where we break down the exact calories and macros you should be eating, considerations for competition, and how to eat properly for your menstrual cycle.

This allows us to weigh-in a bit lighter, which is not necessary but could be the difference between winning and losing, if another lifter ties you on the total. If our weigh-in is later in the day we can plan to eat meals and perhaps a snack, depending on what time we compete at.

We should still prioritize carbohydrate intake with these meals and snacks, but gradually reduce fat intake as we get closer to competing slightly more fat in the morning, little to no fat before competing.

Check out more of the favorite foods of our lifters friends ever tried a Basque burnt protein cheesecake? We wrote a full post about how to plan a powerlifting diet. After weighing in we want to eat something that we can easily digest, that is carbohydrate-dense, and that is lower in fat and fiber content.

This could be oats, sports drinks, low-fat cereal, or any other high-carb foods that we have tested before training.

This meal should provide us with energy but should not be too voluminous or increase the risk of gastrointestinal issues. For this reason, we want to eat foods that we have eaten time and time again, that we know we can digest well.

If you want to learn about How Long Are Powerlifting Meets then be sure to read my other article breaking down meet day timing.

While being hydrated and replenishing electrolytes is important for all athletes, it is absolutely crucial for athletes who have water cut. If we have dehydrated ourselves to make weight, it is essential that we re-hydrate immediately after the weigh-in.

To re-hydrate we should consume half parts water, and half parts carbohydrate and sodium-rich liquids sports drink or pedialyte. Although important to consume these liquids, we do need to pace ourselves to avoid feeling full and bloated.

If you need a water-cutting strategy for the competition, check out my complete guide on Water Cut For Powerlifters. It's important to remember that sports nutrition is not health nutrition; what this means is that the macronutrient ratios and food options that are optimal for competition, will not be optimal for everyday nutrition aimed towards improving health.

While competing, we want to consume mostly low-fat, low-fibre carbohydrates. It is not unusual for athletes to be eating well over 2 times their body weight in grams of carbohydrate on a competition day.

The reason for this is that carbohydrates are the macronutrient that are most efficiently metabolized by the body and we rely on them to be broken down quickly to provide energy for fast-twitch muscle fibers used in high-intensity exercises, such as lifting maximal weights. In order to consume carbohydrates in adequate amounts, we should prioritize sources that are perhaps less filling but more calorically dense gummies, sports drinks, pretzels, oatmeal packets.

This prevents us from feeling overly full or lethargic and instead allows us to eat continuously throughout the day.

This may be the only time that eating sour patch kids is a better option than eating your vegetables. Some lifters feel like throwing up on meet day.

I discuss this more in my article on Why Do Powerlifters Vomit. For nutrition strategies that will help our performance rather than hinder it, we should follow these 6 rules:.

We should bring enough food to eat consistently throughout the day. Competition days can be long if there are numerous athletes competing, so we need to have enough food with us to maintain our energy levels throughout the day.

While low body fat percentages are less important than bodybuilding, most top powerlifters eat a healthy diet. Their diet comprises lean proteins, fruits and vegetables, and complex carbohydrates.

Check out this article to know how to eat as a female powerlifter. This is a highly individual question, but most should eat a minimum of grams of carbs per day. Set protein around 1 gram per pound of body weight, and fat around 0. Generally speaking, powerlifters should not fast for extended periods of time.

Check out this article on how powerlifting can help with fat loss. Powerlifters and bodybuilders likely eat similarly. The types of foods they eat may be close to the same.

On this blog we share all the things we wish we knew when getting started. Skip to content. Coaching Courses Powerlifting Principles Pursuit of Strength First-Time Powerlifter Game Day for Powerlifting All Courses Guides Start Powerlifting Squat Technique How Much Should I Be Able To Squat?

Olympic Squat vs Powerlifting Squat Squats Without a Squat Rack Bench Press Technique How Much Should I Be Able To Bench?

Powerlifting vs. Bodybuilding Bench Press The Ultimate Bench Press Guide Deadlift Technique How Much Should I Be Able To Deadlift? Derek Reasch Last Modified On February 13, Here's a macronutrient breakdown for powerlifters to aim for: Protein intake should be around 1 gram of protein per pound of body weight per day.

Carbohydrate intake should be around grams per pound of body weight per day. Fat intake should be about 0. Calorie intake can be estimated by multiplying your BMR basal metabolic rate by activity level.

Here's the process to plan the right powerlifting diet: Calculate your calorie requirements Calculate your macronutrient requirements Add in your favorite nutrient-dense foods Check out the favorite foods of other powerlifters Plan meals per day Add in supplements Don't miss the details below as I show you how to build the right diet plan for powerlifters, including the best dishes with gobs of protein.

Lisa Richards , Nutritionist at the Candida Diet Table of Contents Toggle Calorie Requirements For Powerlifters Macronutrient Requirements For Powerlifters Best Foods To Eat In A Powerlifting Diet Typical Daily Eating Routine For Powerlifters What Supplements Are Best For Powerlifters?

FAQ References. Previous 7 Best Toe Shoes for Working Out: Pros, Cons, Reviews. Next One Rep Max Calculator: Backed By Science.

Fitness is not a key objective, and weight training sessions are usually very long in duration with long rest periods between sets. Explosive power is the main goal, and whilst a heavy body weight is an advantage, too much excess body fat can impair breathing and may be a hindrance.

So whilst lean muscularity is not an objective, neither should the powerlifter carry too much fat. A powerlifter should eat for strength and with this muscle size will come, so a meal plan is not too dissimilar to that of an off-season bodybuilder.

The key to healthy quality weight gain is to eat big and eat consistently throughout the day following a structured meal plan. Include plenty of high protein food choices, like lean meat, chicken, fish, eggs and milk; fibrous low glycaemic carbs like cereals, bread, pasta, rice and potatoes; fruit and vegetables don't forget nuts and pulses are also good sources of protein ; as well as sources of essential fats.

Timing of meals is also important; spread the meals regularly through the day. Structure is of particular importance around training as sessions can be long in duration. Lean cuts of steak sirloin, eye round, top round.

Greek yogurt. Eggs and egg whites. Fish and shellfish. Protein powder whey, casein, or plant-based. If you follow a plant-based diet, you can also consume foods like quinoa, chickpeas, and lentils for protein.

However, these foods are also high in carbohydrates. Some of the best fat sources for powerlifters include:. Olive oil. Nuts and seeds. Nut butter. Dark chocolate. Full-fat dairy products.

Fatty seafood. Vegetables contain vitamins and minerals that help keep your body functioning properly, which is necessary if you want to boost your longevity in the sport. Leafy greens kale, spinach. Brussels sprouts. Green beans. When it comes to a powerlifting diet, meal frequency is individual and depends on your daily schedule and how often you like to eat.

Some people prefer to eat fewer, larger meals throughout the day. Others feel better eating smaller meals more often because it helps them control their hunger levels. But at the end of the day, eating enough calories is more important than how often you eat.

That said, nutrient timing is important to consider as a powerlifter, as it can affect your workouts and recovery. A high-carb, moderate-protein pre-workout meal around one to three hours before training can give you energy and start muscle protein synthesis the process of building new muscle.

Common recommendations are 0. If your powerlifting workouts last more than minutes, an intra-workout drink with fast-digesting carbs such as dextrose can prevent you from fatiguing too quickly.

The carb content of your intra-workout beverage can range anywhere from grams, depending on the length and intensity of your workout. Carbs and protein are also important to prioritize after working out because they help repair muscle damage and replenish glycogen stores.

You may have heard of the anabolic window — the post-training window in which you should consume nutrients to help with muscle growth. People previously believed this window was just minutes after training. However, recent research suggests that it may actually be several hours. This allows your body to digest the food and provides a steady supply of energy throughout your training session.

The only exception to this is if you work out first thing in the morning without eating beforehand. In that case, eating immediately after training can help prevent muscle tissue breakdown. While individual needs vary, research suggests that at least grams of protein and 0.

The fitness industry, as a whole, loves to convince people that they need multiple supplements to support their athletic performance and overall health. As a powerlifter, you have higher protein needs than a non-active individual. Because of that, you may struggle to hit your protein targets through food alone.

It can help aid recovery and prevent muscle breakdown as you sleep. Creatine is an amino acid found naturally in the body and in various food sources, such as red meat. The recommended dose of creatine is grams per day. Therefore, creatine supplementation is beneficial for powerlifters.

There are many forms of creatine, but creatine monohydrate is recommended most often. It is the most widely researched, and its efficacy has been proven in many research studies. Some studies suggest taking creatine immediately after training to help boost recovery.

In general, though, taking creatine consistently over the long term is more important than when you take it during the day. Caffeine can help give your body the energy it needs to get through a hard powerlifting session. For best results, take caffeine about 60 minutes before training.

Common forms of caffeine are coffee, pre-workout supplements, and caffeine pills. Dosages of milligrams per kilogram 1. If you are sensitive to caffeine or work out at night, look for a stimulant-free pre-workout.

Many powerlifters find it easy to eat properly leading up to a powerlifting meet but struggle with meet-day nutrition. Several variables can affect how you eat on competition day, such as the timing of your weigh-in and whether you had to cut weight to compete in your desired weight class.

However, there are some general guidelines to follow to ensure success on the platform, and one important factor to consider is overall caloric intake. Keep your meals light before your weigh-ins. This is especially important if you had to cut weight to fall into a lighter weight class or your body weight is already close to the upper limit of your weight class.

The contents in your stomach can affect your scale weight, and eating too much before weighing in can cause you not to make weight.

If your weigh-in is first thing in the morning, you may want to wait until afterward to eat your first meal. If your weigh-in is later in the day, you may choose to eat one or two small meals before to begin fueling your body.

Prioritize carbohydrates. Carbs are essential on meet day. A high carb intake can give you the energy you need to max out on the platform and aid recovery between attempts. Keep your protein intake moderate.

It can prevent you from feeling hungry since it's a satiating macronutrient, but you don't want to feel so full that you can't eat enough carbs. Limit your fat and fiber intake. Fat and fiber can slow the digestion of other nutrients, making it difficult for your body to get the carbs it needs to fuel your performance.

They can also make you feel sluggish or bloated, which can affect how you feel during your attempts. Stay hydrated. Sipping on water and sports drinks during your meet helps prevent dehydration, which can negatively impact your performance.

The electrolytes in sports drinks also help replenish what you lose through sweat. Powerlifters prioritize nutritious foods, such as lean proteins, whole grains, fruits, vegetables, and healthy fats, so they can stay within their desired weight classes and optimize their training and recovery.

They may eat sugary foods like candy to provide immediate energy during training or enjoy fast food occasionally, but those foods do not make up the bulk of their diets. 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. Powerlifters, like bodybuilders , eat high amounts of protein and carbs for muscle growth, energy, and recovery. However, powerlifters eat more for performance, while bodybuilders eat more for aesthetics. As such, powerlifters may eat more than bodybuilders and be more flexible with their diets.

Bodybuilders tend to be more strict with their daily calorie and macro targets in order to build lean muscle mass and achieve their desired physique. Powerlifters do not eat whatever they want. A well-balanced diet with lean proteins and high-quality carbs and fats can boost their performance and aid recovery.

In line with the powerlifter's diet, proper meal timing is crucial for optimizing strength gains and overall performance in powerlifting. A proper diet is especially important for powerlifters who have to cut weight to compete in a lower weight class.

Powerlifting diets require a higher protein intake than the average person. Lifting weights induces muscle tissue damage, and protein helps repair it. Nutrition for strength training can be tricky, but following the guidelines above can help you power through your workouts and perform your best in your next powerlifting meet.

We partner with world-class coaches not fitfluencers like Dr. Eric Helms, Bryce Lewis, Greg Nuckols, and Jonnie Candito to create programs for powerlifting and bodybuilding. Download the Boostcamp app today to gain access to powerlifting programs that have helped thousands of athletes get stronger and overcome plateaus.

Amanda Dvorak - Science-based Fitness Writer Last modified on July 3rd, An easy fix for me was to make sure I always have fresh fruit so I could make protein fruit smoothies.

Generally speaking, no. While low body fat percentages are less important than bodybuilding, most top powerlifters eat a healthy diet. Their diet comprises lean proteins, fruits and vegetables, and complex carbohydrates. Check out this article to know how to eat as a female powerlifter.

This is a highly individual question, but most should eat a minimum of grams of carbs per day. Set protein around 1 gram per pound of body weight, and fat around 0. Generally speaking, powerlifters should not fast for extended periods of time.

Check out this article on how powerlifting can help with fat loss. Powerlifters and bodybuilders likely eat similarly. The types of foods they eat may be close to the same. On this blog we share all the things we wish we knew when getting started. Skip to content. Coaching Courses Powerlifting Principles Pursuit of Strength First-Time Powerlifter Game Day for Powerlifting All Courses Guides Start Powerlifting Squat Technique How Much Should I Be Able To Squat?

Olympic Squat vs Powerlifting Squat Squats Without a Squat Rack Bench Press Technique How Much Should I Be Able To Bench?

Powerlifting vs. Bodybuilding Bench Press The Ultimate Bench Press Guide Deadlift Technique How Much Should I Be Able To Deadlift? Derek Reasch Last Modified On February 13, Here's a macronutrient breakdown for powerlifters to aim for: Protein intake should be around 1 gram of protein per pound of body weight per day.

Carbohydrate intake should be around grams per pound of body weight per day. Fat intake should be about 0. Calorie intake can be estimated by multiplying your BMR basal metabolic rate by activity level.

Here's the process to plan the right powerlifting diet: Calculate your calorie requirements Calculate your macronutrient requirements Add in your favorite nutrient-dense foods Check out the favorite foods of other powerlifters Plan meals per day Add in supplements Don't miss the details below as I show you how to build the right diet plan for powerlifters, including the best dishes with gobs of protein.

Lisa Richards , Nutritionist at the Candida Diet Table of Contents Toggle Calorie Requirements For Powerlifters Macronutrient Requirements For Powerlifters Best Foods To Eat In A Powerlifting Diet Typical Daily Eating Routine For Powerlifters What Supplements Are Best For Powerlifters?

FAQ References.