Nutrition plays a crucial role in maintaining energy and performance throughout a powerlifting meet. Knowing what to eat before and during the competition can help you stay fueled and perform at your best.
1. Prioritize Carbs for Energy
Carbohydrates are your primary fuel source for heavy lifting. They provide quick, easily digestible energy to sustain your performance throughout the meet.
Best carb sources:
Rice-based meals – Lean beef or chicken with white rice and extra salt
Rice Krispie treats
Fig Newtons
Bagels with honey or jelly
Carb-heavy sports drinks (e.g., Gatorade powder mixed with water for higher carb concentration)
2. Protein for Satiety (But Not a Priority)
While protein helps with muscle repair and satiety, it doesn’t provide immediate energy for lifting. Keep protein intake moderate and avoid heavy or slow-digesting sources.
Good protein options:
Whey protein shakes
Lean meats like chicken or turkey
Egg whites
3. Avoid Fats
Fats slow down digestion, which can hinder your body's ability to absorb and utilize carbs efficiently during the meet. Avoid foods high in fat, such as:
Peanut butter
Fried foods
Fatty cuts of meat
4. Stay Hydrated
Hydration is just as important as food. Electrolytes help maintain muscle function and prevent cramping.
Best hydration choices:
Gatorade (preferably powder form for better carb concentration)
Pedialyte
Coconut water
Water with added electrolytes
By fueling properly with high-carb, low-fat foods and staying hydrated, you can maintain energy levels and optimize performance throughout your powerlifting meet. Stick to familiar foods, avoid experimenting with new options on meet day, and focus on what makes you feel best under heavy loads.