Nutrition advice for Powerlifters
Personally I feel nutrition is something overlooked by Powerlifters generally speaking. Which I find crazy in a performance based sport. There is a lot of misinformation out there which can lead to a lot of confusion, always check your sources and trust science based research.
I see a lot beginners to the sport believing to get strong they need to be in a ridiculous calorie surplus which is not the case, with good nutrition coaching actually you can be cutting weight and still maintaining and building strengthwith a good nutrition coach.
A great tool i feel for getting to grasp with your nutrition is downloading a calorie tracking app such as myfitness pal and track your food for a few weeks. This gives you an idea of how much you are consuming and will help you learn and get to grasp with what your maintaince calories are and help you understand surplus and deficit. The calories you consume is very dependant on your goal as a power lifter our you comfortably within your weight class and want to maintain or our you struggling to cut weight and feel its time to make the move up or maybe for competitiveness or a specific goal you might be choosing to cut into a weight class
In relation to macronutrients- protein, carbs and fats. This is also dependent on your calories, goals and also preferences. General guidelines tell us we should consume between 0.8-2.2g of protein per kg of body weight. Protein needs upped when you are training frequently and hard and injured or sick. Protein is the building blocks of life. In relation to Fat we should get around 30% of our daily intake from fat, fat helps make and balance hormones, forms cell membranes, transport vitamins and forms our brain and nervous system and carbohydrates has a big role in the body tissues such as the brain. Yet again based on preference and goals it dictates how much we consume but our brain needs 130g of glucose a day.
Whilst macronutrients and calories our important it is essential to be aware that especially in a performance based sport that our choices with our calories and macros are extremely important they should consist of mainly nutrient dense food to support health and performance. Research shows that all food isn’t created equally, what we eat isn’t necessarily what we absorb and use. Dozens of factors affect how we digest, process and utilise the food we eat such as our gut health, changes in our gut microbiome changes our digestion and absorption and therefore our body composition and health.