Nutrition Strategies for Powerlifters

Oct 10, 2024

Pre-Intra and Post-Workout Nutrition Webinar

Introduction

  • Hosts: Tiffany and Jordan
  • Q&A format with questions from audience and Instagram
  • Focus on sports nutrition for powerlifting

Tiffany's Background

  • Dietician since 2017
  • Involved in powerlifting since college
  • Ranked top five in the 57 kilo class, 2017
  • Observed gap in nutrition knowledge in powerlifting
  • Works full-time at Exos, also provides consulting

Key Themes

  • Nutrition’s role in enhancing performance
  • Growing popularity of powerlifting
  • Importance of diet optimization for athletes

Common Questions

Protein Intake

  • Protein needs vary depending on training intensity and goals
  • General recommendation: 1.1 to 2.2 grams per kilo of body weight
  • Higher protein intake beneficial during caloric deficit or hypertrophy phase
  • Overkill if it impacts overall diet quality or caloric intake

Supplements

  • Key supplements: protein powder, creatine, caffeine
  • Beta-alanine and electrolytes also recommended
  • Creatine loading phase not necessary unless on a time constraint

Nutrition for Strength Athletes

Carbohydrate Intake

  • Pre-workout: 20% of daily carb intake
  • Intra-workout: 10%
  • Post-workout: 20%
  • Important due to the length and intensity of powerlifting sessions

Fiber and Gut Health

  • Poop as an indicator of fiber intake, but not solely reliable
  • Whole foods preferred over fiber supplements
  • Important to monitor fiber intake throughout the day

Weight Management Techniques

Water Loading

  • Common weight-cutting technique
  • Involves manipulating water intake to increase urine production
  • Considered high risk, high reward

Gut Manipulation

  • Reducing food weight through lower fiber intake, liquid meals

Reverse Dieting

  • Gradual increase in caloric intake post-diet
  • Helps stabilize body weight and improve lean body mass

Additional Insights

  • Reverse dieting can potentially increase maintenance calorie levels
  • Caloric surplus should be monitored for weight gain

Parting Advice

  • Prioritize intentional nutrition; track water intake, protein, fiber
  • Gradually implement changes for sustainable diet improvement

Contact Information