Powerlifter

Nutrition

Although powerlifting nutrition is subjective as there can be differences from person to person, there are general guidelines that athletes typically follow in order to perform optimally that can be applied to a strength sport setting. The primary concern of most diets is caloric intake as sufficient calories are needed to offset the energy expenditure of training allowing for adequate recovery from exercise. The International Society of Sports Nutrition recommends 40–70 kcals/kg/day for strength athletes who engage in 2–3 hours of intense training 5–6 days per week, compared to the 25–35 kcals/kg/day recommended for the average person engaging in a general fitness program, as regular training causes additional energy expenditure. Additionally, when powerlifters are in the off season, it is recommended that athletes increase their caloric intake in order to meet the recommendations of the ISSN and optimize their training. In addition to caloric intake, macronutrient intake plays a major role in the success of an athlete's diet. Protein, carbohydrates, and fats all play different roles in the performance and recovery process. Optimizing protein intake enables a powerlifter to build more muscle and recover properly from intense training sessions. The Journal of Sports Sciences recommends that strength athletes consume 1.6g–1.7g protein/kg/day in servings of 20 grams, 5 to 6 times a day for maximal muscle growth. Sufficient carbohydrate intake allows an athlete to have adequate energy during training and restore any glycogen that is lost throughout their respect exercise. However, it may not be as crucial for powerlifters as it for endurance athletes like runners due to the nature of the sport. For strength athletes, it is recommended to ingest a range of 4g to 7g carbohydrate/kg/day depending on the stage of training. Timing carbohydrate intake around training sessions may benefit powerlifters by giving them more energy throughout their workout. Moreover, fats may help a strength athlete who is struggling to stay energized by providing more energy density, however, there is unclear evidence on the necessity of fats in a powerlifter's diet. In addition to nutrition from foods, it is very common for powerlifters to take supplements in their diets. Caffeine and creatine mono-hydrate are two of the most research and common supplements among strength athletes as are proven to have benefits for training and recovery.