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Nutrition for Strength & Power Athletes

Fueling maximal force production, managing weight classes, and optimizing performance for powerlifting, Olympic weightlifting, and strongman

## 📖 The Story

Meet three strength athletes navigating the unique nutritional challenges of their sports

Marcus - The Powerlifter's Dilemma​

Marcus has been competing in the 93kg weight class for three years, consistently placing in the top five at regional meets. He walks around at 96kg in the off-season, which means he has to cut 3kg before every competition. Lately, he's been wondering if he should just move up to the 105kg class and focus on getting stronger without the constant weight manipulation.

His coach suggested he try staying closer to competition weight year-round, but Marcus worries that eating less will hurt his strength gains. He's watched competitors "bulk and cut" their way through the ranks, but he's also seen lifters struggle with massive weight cuts that leave them depleted on meet day. The question keeps him up at night: Should he optimize for the weight class or optimize for absolute strength?

The turning point: After a particularly difficult weight cut left him missing his opening squat at a qualifier, Marcus decided to work with a sports nutritionist. Together, they developed a year-round nutrition strategy that keeps him within 2kg of his competition weight while still allowing him to train hard and recover well. His total increased by 35kg in one year, and the weight cuts became almost effortless.

Elena - Precision Fueling for Olympic Lifting​

Elena is an Olympic weightlifter competing in the 64kg class. Unlike powerlifters who have hours between attempts, Elena needs to be ready to perform maximum efforts with just minutes between lifts. She learned the hard way that meet day nutrition is a precise science when she bonked during the clean & jerk session after not eating enough between the snatch and C&J.

Her training nutrition is equally strategic. She trains twice a day, six days a week, with sessions focused on technical work, strength building, and accessory work. Each session type has different nutritional demands, and timing her meals around training makes the difference between a productive session and grinding through lifts that should feel light.

The breakthrough: Elena started tracking her energy levels during training and noticed a pattern. When she ate a small meal with carbs and protein 90 minutes before her afternoon session, she could hit 90%+ lifts consistently. When she trained fasted or just had a snack, her technique fell apart under heavy loads. This discovery led her to develop session-specific nutrition protocols that became a competitive advantage.

Derek - The Strongman's Eating Challenge​

Derek competes in the 105kg+ (super heavyweight) strongman class. His problem isn't losing weight—it's eating enough to fuel his training and recovery. Between event training (carries, stones, yoke), max effort days, and conditioning work, he estimates he burns 4,500-5,500 calories per day. Some days, the thought of eating another meal makes him nauseous.

He's tried "dirty bulking" with fast food and junk, which helped him hit his calorie targets but left him feeling sluggish and bloated during training. He's tried ultra-clean eating with chicken, rice, and vegetables, but couldn't physically consume enough volume to maintain his weight. The constant battle with food was becoming as exhausting as his training.

The solution: Derek's nutritionist helped him find a middle ground: building meals around nutrient-dense whole foods but strategically using calorie-dense options (nut butters, oils, dried fruits, smoothies) to reach his targets without feeling stuffed. He also learned that he didn't need to force-feed during his deload weeks, allowing his appetite to normalize and making the high-calorie weeks more manageable.

🚶 Journey​

The year-round nutrition cycle for strength athletes

Timeline: 20-40 weeks, depending on competition schedule

Primary Goal: Maximize strength development and muscle mass while maintaining reasonable body composition

Nutrition Focus:

  • Caloric surplus: 200-500 calories above maintenance
  • Protein: 1.6-2.2g/kg body weight
  • Carbohydrates: 4-7g/kg to fuel heavy training
  • Fats: 20-35% of total calories for hormone production
  • Weight gain rate: 0.25-0.5kg per month (experienced lifters), 0.5-1kg per month (beginners)

Training Nutrition:

  • Pre-training meal 2-3 hours before: mixed macros with emphasis on carbs
  • Intra-workout: typically not needed for strength sessions under 90 minutes
  • Post-training: protein + carbs within 2 hours
  • Overall daily intake matters more than precise timing

What It Feels Like: You should feel fueled for training, recover well between sessions, and see gradual strength increases. Some body fat gain is acceptable and even optimal for many strength athletes. You're not trying to stay photoshoot-lean.

Key Markers:

  • Consistent strength progression in main lifts
  • Good energy during training sessions
  • Solid sleep and recovery
  • Gradual weight gain within target range
  • Maintained or improved work capacity

Common Mistakes:

  • Bulking too aggressively and gaining excessive fat
  • Eating too clean and failing to hit calorie targets
  • Neglecting micronutrients while focusing on macros
  • Not adjusting calories during deload weeks
## 🧠 The Science

Muscle Protein Synthesis and Strength Adaptation​

Strength gains come from two primary adaptations: neural improvements (better motor unit recruitment, coordination) and structural changes (muscle hypertrophy, tendon strengthening). Nutrition primarily influences the structural side.

Protein Synthesis After Resistance Training:

  • Muscle protein synthesis (MPS) elevates 24-48 hours after training
  • Peak elevation: 2-4 hours post-exercise
  • Protein intake stimulates MPS through mTOR pathway activation
  • Leucine is the primary amino acid trigger (2-3g per meal needed)
  • 20-40g protein per meal maximizes MPS response
  • Total daily protein intake matters more than precise timing

Strength vs. Hypertrophy Nutrition: While often discussed separately, the nutritional needs overlap significantly:

  • Both require adequate protein (1.6-2.2g/kg)
  • Both benefit from caloric surplus for optimal gains
  • Strength training: can maintain/gain strength in maintenance calories more easily
  • Hypertrophy focus: typically requires sustained surplus and higher training volume
  • Strength athletes: can afford higher body fat percentages for performance

Creatine: The Most Effective Strength Supplement​

Creatine phosphate stores in muscle provide immediate energy for high-intensity efforts (1-10 seconds). This is exactly the energy system used in strength sports.

Mechanisms:

  • Increases phosphocreatine stores by 10-40%
  • Allows faster ATP regeneration between lifts
  • Enables more total training volume
  • May enhance muscle protein synthesis signaling
  • Increases intracellular water (cell volumization)

Loading and Maintenance:

  • Loading phase: 20g/day for 5-7 days (optional)
  • Maintenance: 3-5g/day indefinitely
  • Can skip loading and just take 3-5g/day (takes 3-4 weeks to saturate)
  • Timing doesn't matter; total daily intake is what counts
  • 3-5% of users are "non-responders" (already high natural stores)

Effects on Body Weight:

  • Expect 1-3kg weight gain from water retention
  • This is intracellular water (inside muscle cells), not bloating
  • May affect weight class athletes; plan accordingly
  • Can discontinue to drop water weight, but lose performance benefits

Weight Cutting Physiology​

Understanding what you're actually manipulating helps make informed decisions.

Body Weight Components:

  • Lean body mass: muscle, bone, organs (relatively fixed short-term)
  • Fat mass: can change over weeks-months, not days
  • Glycogen: ~500g stored in muscle/liver (bound to 2-3g water per g)
  • Water: 50-60% of total body weight
  • Gut contents: 1-3kg typically

Water Manipulation Science:

  • Body adapts to high water intake by reducing aldosterone (less water retention)
  • Sudden water restriction + previous adaptation = rapid water loss
  • Glycogen depletion: low carb removes ~2-3kg (glycogen + water)
  • Sodium restriction: minimal effect unless extreme
  • Sweating: can lose 2-3L in sauna, but risky and depleting

Performance Impact:

  • 2-3% dehydration: minimal strength impact if rehydrated
  • 4-5% dehydration: measurable strength and power decreases
  • Glycogen depletion: reduced training capacity, strength less affected
  • Recovery time needed: ~1 hour per 1% body weight lost
  • Cognitive function impaired before strength in many athletes

Why Slow Cuts Are Safer:

  • Actually losing fat, not just manipulating water
  • Maintains hydration and performance
  • Easier recovery post weigh-in
  • More predictable outcomes
  • Better long-term metabolic health

Recovery Nutrition for Strength Athletes​

Strength training causes different recovery demands than endurance exercise.

Muscle Damage and Repair:

  • Heavy eccentric loads cause significant muscle damage
  • Protein needs elevated for 24-48 hours post-training
  • Adequate calories prevent protein being used for energy
  • Micronutrients (vitamins C, E, zinc, magnesium) support recovery
  • Omega-3 fatty acids may reduce inflammation

Glycogen and Strength Training:

  • Strength sessions deplete glycogen less than endurance work
  • Still need 3-5g/kg carbs for optimal recovery and performance
  • Low-carb diets can work but may reduce training capacity
  • Carb timing: spread throughout day, emphasis post-training

Sleep and Nutrition:

  • Growth hormone released during deep sleep
  • Protein before bed may enhance overnight MPS
  • Avoid large meals too close to bedtime
  • Magnesium and vitamin D support sleep quality

Strength and Power Energy Systems​

Key Points:

  • Primary system: phosphagen (ATP-PCr) for individual lifts
  • Glycolysis supports training volume and recovery between sets
  • Oxidative system: minimal during lifts, important for overall recovery
  • Creatine directly enhances primary energy system
  • Carbohydrates support both glycolysis and PCr restoration
  • Adequate total energy enables muscle growth and strength adaptation

👀 Signs & Signals​

How to tell if your nutrition is supporting or sabotaging your strength

💪 Signs You're Recovering Well​

In Training:

  • Consistently hitting prescribed weights and reps
  • Bar speed feels good on submaximal sets
  • Technique stays solid even when fatigued
  • Can push hard on volume days
  • AMRAP sets exceed expectations
  • Hitting PR's in training blocks

Physical Markers:

  • Waking up feeling recovered most days
  • Muscles feel full and pumps are good
  • Body weight stable or increasing as planned
  • Good appetite and digestion
  • Joints feel healthy
  • Normal libido and mood

Performance Trends:

  • Estimated 1RM trending upward
  • Training logs show progressive overload
  • Meet performance matches or exceeds training numbers
  • Recovery between sessions feels adequate
  • Can handle planned training volume

Subjective Feeling:

  • Excited to train most days
  • Feel strong and capable
  • Confident in your preparation
  • Sleep quality is good
  • Stress feels manageable

⚠️ Signs of Overreaching/Underfueling​

In Training:

  • Weights that should be easy feel heavy
  • Bar speed slower than usual at same percentages
  • Technique breaking down earlier in sets
  • Struggling to complete prescribed volume
  • Missing lifts you've hit before
  • Increased RPE for same loads

Physical Warning Signs:

  • Persistent muscle soreness beyond 48 hours
  • Feeling depleted or "flat" frequently
  • Unexpected weight loss or inability to gain
  • Poor appetite or constant hunger
  • Digestive issues
  • Getting sick more often

Recovery Issues:

  • Poor sleep quality or insomnia
  • Waking up feeling unrested
  • Elevated resting heart rate
  • Decreased heart rate variability
  • Longer recovery needed between sessions
  • Persistent fatigue throughout the day

Mental/Emotional:

  • Dreading training sessions
  • Irritability and mood swings
  • Difficulty concentrating
  • Loss of motivation
  • Anxiety about performance
  • Depression or feeling "off"

Strength-Specific Signals:

  • Failing opener-weight attempts in training
  • Can't sustain intensity across training week
  • Deload weeks don't restore performance
  • Strength declining despite good programming
  • Injuries becoming more frequent

When to Adjust Nutrition​

Increase Calories If:

  • Weight dropping unintentionally
  • Strength declining despite good programming
  • Constantly hungry
  • Poor recovery between sessions
  • Low energy throughout the day
  • Not in active meet prep requiring weight management

Decrease Calories If:

  • Gaining weight faster than planned (>0.5kg/week)
  • Body fat increasing significantly
  • Feeling sluggish and bloated
  • Training performance not improving despite weight gain
  • Approaching meet and need to make weight class

Adjust Macros If:

  • Low energy: may need more carbs
  • Poor recovery: check protein intake (should be 1.8-2.4g/kg)
  • Hormonal issues: may need more fats (>20% calories)
  • Digestive problems: adjust fiber, timing, food choices

Seek Professional Help If:

  • Losing strength despite proper training and eating
  • Disordered eating patterns developing
  • Excessive weight cutting behaviors
  • Amenorrhea (loss of menstrual cycle in women)
  • Persistent injuries
  • Signs of RED-S (Relative Energy Deficiency in Sport)

🎯 Practical Application​

Phase-specific nutrition protocols for strength athletes

Goal: Maximize Strength and Muscle Development​

Duration: 20-40 weeks, or until 8-12 weeks from next meet

Caloric Target:

  • Maintenance calories + 200-500
  • For 80kg athlete: ~3,200-3,800 calories/day
  • For 100kg athlete: ~3,800-4,500 calories/day
  • Adjust based on weight gain rate and performance

Macro Targets:

  • Protein: 1.8-2.2g/kg body weight

    • 80kg athlete: 144-176g/day
    • 100kg athlete: 180-220g/day

  • Carbohydrates: 4-7g/kg body weight

    • 80kg athlete: 320-560g/day
    • 100kg athlete: 400-700g/day
    • Higher end for high training volume

  • Fats: 20-35% of total calories

    • At 3,500 calories: 78-136g/day
    • Don't go below 20% for hormone health

Daily Structure:

Meal 1 (Breakfast):

  • Protein source: eggs, Greek yogurt, protein powder
  • Carbs: oats, toast, fruit
  • Fats: nuts, avocado, nut butter
  • Example: 3 eggs, 2 pieces toast, avocado, berries

Meal 2 (Mid-Morning or Lunch):

  • Lean protein: chicken, turkey, fish, lean beef
  • Starchy carbs: rice, potatoes, pasta
  • Vegetables
  • Example: 6oz chicken, 1.5 cups rice, mixed vegetables

Pre-Training (2-3 hours before):

  • Moderate protein, high carbs, low-moderate fat
  • Goal: fuel session without feeling stuffed
  • Example: Turkey sandwich on white bread, banana, pretzels

Post-Training:

  • Protein + carbs within 2 hours
  • Doesn't have to be immediate, but don't wait too long
  • Example: Protein shake + bagel, or whole food meal

Meal 3 (Dinner):

  • Protein source
  • Carbs (portion based on remaining daily needs)
  • Vegetables
  • Example: 8oz salmon, sweet potato, broccoli, olive oil

Meal 4 (Evening/Before Bed - Optional):

  • Casein protein or Greek yogurt
  • Small carb serving if calories allow
  • Example: Greek yogurt + berries, or cottage cheese

Supplement Stack:

  • Creatine monohydrate: 5g daily
  • Vitamin D: 2,000-4,000 IU (if deficient)
  • Omega-3: 2-3g EPA/DHA daily
  • Multivitamin: optional, cover micronutrient gaps

Training Day Adjustments:

  • Emphasize carbs around training
  • Can reduce fats slightly on training days to make room for carbs
  • Ensure adequate protein throughout the day

Rest Day Adjustments:

  • Can reduce total calories by 200-300
  • Slightly lower carbs, maintain protein and fats
  • Don't dramatically undereat; recovery still happening

Weight Gain Targets:

  • Beginners (0-2 years training): 0.5-1kg/month
  • Intermediate (2-5 years): 0.25-0.5kg/month
  • Advanced (5+ years): 0.25kg/month or less
  • Monitor body composition, not just scale weight

📸 What It Looks Like​

Example nutrition days and protocols

Off-Season Building Day (4,000+ Calories)​

Athlete: 95kg powerlifter, training 4x/week, building phase

Training Day: Lower body (squats, deadlifts, accessories)

Daily Totals: 4,200 calories | 210g protein | 550g carbs | 120g fat

7:00 AM - Meal 1 (Breakfast)

  • 4 whole eggs scrambled
  • 2 slices whole grain toast with butter
  • 1 cup oatmeal with banana and honey
  • Coffee

Calories: 750 | P: 35g | C: 85g | F: 30g

10:00 AM - Meal 2 (Mid-Morning)

  • Protein smoothie: 2 scoops whey, whole milk, banana, peanut butter, oats
  • Handful of almonds

Calories: 650 | P: 50g | C: 70g | F: 22g

1:00 PM - Meal 3 (Lunch)

  • 8oz grilled chicken breast
  • 2 cups white rice
  • Mixed vegetables with olive oil
  • Apple

Calories: 850 | P: 55g | C: 110g | F: 18g

4:00 PM - Pre-Training Meal

  • Turkey sandwich (6oz turkey, white bread, light mayo)
  • Pretzels (2oz)
  • Gatorade
  • Banana

Calories: 650 | P: 45g | C: 95g | F: 12g

5:30-7:00 PM - Training

  • Intra-workout: Creatine (5g) in water
  • Sipping water throughout

7:30 PM - Post-Training

  • Protein shake: 2 scoops whey
  • 2 bagels with jam
  • Gatorade

Calories: 700 | P: 50g | C: 115g | F: 8g

9:30 PM - Meal 4 (Dinner)

  • 10oz salmon
  • Large sweet potato
  • Broccoli with butter
  • Side salad

Calories: 750 | P: 60g | C: 65g | F: 25g

11:00 PM - Before Bed

  • Greek yogurt (2 cups)
  • Berries
  • Granola

Calories: 450 | P: 35g | C: 55g | F: 12g

Supplements:

  • Morning: Multivitamin, Vitamin D (4,000 IU), Omega-3 (3g)
  • Pre-workout: Creatine (included in intra-workout)

Notes:

  • Plenty of food volume; never feeling stuffed but consistently fueled
  • Carbs emphasized around training window
  • Protein distributed across 6-7 meals for consistent MPS
  • Could reduce evening carbs on rest days
  • Whole foods prioritized but strategic use of shakes/convenience items

Meet Day Nutrition Timeline​

Athlete: 74kg Olympic weightlifter, 2-hour weigh-in

Competition Start: 12:00 PM (Noon) Weigh-In: 10:00 AM First Attempt: Approximately 12:30 PM

6:00 AM - Wake Up

  • Weigh-in preparation
  • Sip water only (already made weight yesterday)

10:00 AM - WEIGH-IN (73.8kg)

10:05 AM - Immediate Rehydration (15 minutes)

  • 500ml Pedialyte or electrolyte drink
  • 2 rice cakes with honey
  • Banana

Goal: Start rehydration and blood sugar stabilization

10:30 AM - Recovery Meal 1 (30 minutes post weigh-in)

  • White rice (1.5 cups)
  • Grilled chicken (4oz)
  • Gatorade (20oz)
  • Pinch of salt

Goal: Replenish glycogen, continue rehydration

11:15 AM - Pre-Competition Meal (1 hour before start)

  • Plain bagel with jam
  • Small serving pretzels
  • Protein bar
  • Water (16oz)

Goal: Top off energy, light and digestible

12:00 PM - COMPETITION BEGINS

12:00-12:30 PM - Warmup Room

  • Sipping Gatorade
  • 2-3 gummy bears between warmup sets
  • Water as needed

12:30 PM - First Snatch Attempt

12:30-1:15 PM - Between Snatch and Clean & Jerk

  • Rice cakes (2-3)
  • Sports drink
  • Small handful trail mix
  • Stay warm, keep moving

Goal: Maintain energy without feeling full

1:15 PM - First Clean & Jerk Attempt

1:15-2:00 PM - Finishing Attempts

  • Continue sipping sports drink
  • Gummy bears or simple carbs between attempts
  • Focus on performance, not food

2:00 PM - COMPETITION ENDS

2:30 PM - Post-Competition Meal

  • Normal mixed meal
  • Whatever sounds good and sits well
  • No longer strategic; just recover and enjoy

Total Meet Day Intake (10 AM - 2 PM):

  • ~2,000 calories
  • ~250g carbohydrates (primary focus)
  • ~70g protein
  • ~3L fluids
  • Sodium and electrolytes throughout

Key Principles:

  • Frequent small intake, not large meals
  • Emphasize simple carbs and hydration
  • All foods tested in training
  • Adjust timing based on flight schedule
  • Have backup foods in case of delays

Water Manipulation Protocol Example​

Experienced Athletes Only

This protocol is for educational purposes. Do not attempt without:

  • Prior successful weight cuts
  • Coaching supervision
  • Medical clearance
  • Understanding of risks

Athlete Profile: 85kg powerlifter cutting to 83kg class Total Cut: 2kg (2.4% body weight) - conservative cut Timeline: 7 days before weigh-in

Day 7 (Sunday) - 83.0kg target, currently 85.0kg

Water: 10L throughout the day Sodium: Normal intake (~3-5g) Carbs: Normal intake (400g) Training: Deload week - light technique work Body Weight: 85.2kg (morning)

Goal: Begin water loading to trigger diuresis (increased urination)

Day 6 (Monday) - 85.0kg

Water: 10L Sodium: Normal (3-5g) Carbs: Normal (400g) Training: Light upper body Body Weight: 85.0kg

Goal: Continue water loading, maintain normal eating

Day 5 (Tuesday) - 84.7kg

Water: 10L Sodium: Normal (3-5g) Carbs: Normal (400g) Training: Light lower body Body Weight: 84.7kg

Note: Urinating frequently, body adapting to high water

Day 4 (Wednesday) - 84.5kg

Water: 8L (beginning to taper) Sodium: Reduce to 2-3g Carbs: Begin reducing (300g today) Fiber: Switch to white rice, white bread, low-fiber options Training: Very light movement only Body Weight: 84.5kg

Goal: Start gentle reduction in water, carbs, sodium

Day 3 (Thursday) - 84.2kg

Water: 5L (continuing taper) Sodium: Low (~1-2g) Carbs: 200g - easily digestible sources only Fiber: Minimal Meals: Small, frequent, easily digestible Training: Stretching and mobility only Body Weight: 84.2kg

Goal: Body still in diuresis mode, losing water despite reduced intake

Day 2 (Friday) - 83.8kg

Water: 2L total (sipping only) Sodium: Very low (<1g) Carbs: 100g - simple sources Meals: Tiny portions, chicken/rice, no vegetables Training: OpenersOpeners practice (very brief) Body Weight: 83.8kg

Goal: Significant water reduction while body still releasing water

Day 1 (Saturday - Day Before Weigh-In) - 83.3kg

Water: Sips only when necessary Sodium: None added Carbs: Minimal (<50g) Meals: Small protein portions only Activity: Light walk, warm layers to encourage water loss Body Weight: 83.3kg (evening)

Goal: Final water drop to hit 83.0kg or just below by morning

WEIGH-IN DAY (Sunday Morning) - 82.9kg

6:00 AM: Wake up, bathroom, check weight: 82.9kg ✓ 7:00 AM: Weigh-in official: 82.8kg 7:15 AM: REHYDRATION BEGINS

Hour 1 (7:15-8:15 AM):

  • Pedialyte: 500ml
  • Water: 1L
  • Simple carbs: rice cakes, banana, Gatorade
  • Target: gain 1kg

Hour 2-3 (8:15-10:15 AM):

  • Mixed meal: white rice, chicken, fruit
  • Continue hydrating: sports drinks + water
  • Total: another 1-1.5L fluids
  • Target: gain another 0.5-1kg

Hour 4-5 (10:15 AM - 12:15 PM):

  • Normal eating pattern
  • Less aggressive hydration (sipping)
  • Focus on feeling good, not just consuming
  • Light warmup and movement

12:30 PM - Competition Begins

  • Body weight back to ~84.5-85kg
  • Feeling strong, hydrated, energized
  • Continue small carb snacks between attempts

Post-Competition:

  • Return to normal eating immediately
  • Expect to be back at 85-86kg within 24 hours
  • This is normal and healthy (glycogen + water restoration)

Lessons:

  • 2kg cut was very manageable
  • Performance felt good
  • Would not attempt more aggressive cut without more experience
  • Water loading phase (days 7-5) was key to success

🚀 Getting Started​

12-week meet preparation nutrition plan

The 12-Week Strength Athlete Nutrition Blueprint​

This plan assumes you have 12 weeks until your next competition. Adjust timeline based on your specific meet date.

Weeks 12-9: Assessment and Baseline​

Goals:

  • Establish current maintenance calories
  • Assess body composition and weight class situation
  • Begin tracking nutrition consistently
  • Optimize supplement routine

Week 12 Actions:

  1. Track everything for 7 days

    • Food intake (use app like MyFitnessPal)
    • Body weight (daily, same time)
    • Training performance (RPE, weights, reps)
    • Energy levels and recovery

  2. Calculate baseline metrics

    • Average daily calorie intake
    • Average macro split
    • Weight trend over the week
    • Determine: are you in surplus, deficit, or maintenance?

  3. Assess weight class situation

    • What class are you competing in?
    • Current body weight?
    • Gap to make weight?
    • Decision: cut fat, water cut only, or move up?

  4. Start supplement basics

    • Creatine: 5g daily (or loading phase if new to it)
    • Vitamin D: get blood test, supplement if low
    • Omega-3: 2-3g daily
    • Consider: caffeine tolerance test (if using on meet day)

Weeks 9-10 Actions:

  1. Set phase-specific nutrition targets

    • If cutting: 300-500 cal deficit
    • If maintaining: stay at current calories
    • If building: 200-300 surplus (for athletes moving up)

  2. Dial in meal timing

    • Pre-training meal: 2-3 hours before
    • Post-training: within 2 hours
    • Protein distributed across 4-6 meals

  3. Test meet day foods

    • Try potential meet day snacks after training
    • Note what sits well and provides energy
    • Eliminate anything that causes GI issues

Success Markers:

  • Consistent tracking habit established
  • Know your maintenance calories
  • Clear plan for next 8 weeks
  • Supplement routine in place
  • Training performance maintained or improving

Weeks 8-5: Focused Execution​

Goals:

  • Execute nutrition strategy consistently
  • Make weight progress (if cutting)
  • Maintain or improve strength
  • Fine-tune recovery protocols

Weeks 8-7 (If Cutting Weight):

  • Continue caloric deficit
  • Target: 0.25-0.5kg per week fat loss
  • High protein: 2.0-2.4g/kg
  • Maintain training nutrition quality
  • Monitor: strength should maintain or slight decrease acceptable

Weeks 8-7 (If Maintaining/Building):

  • Consistent calorie intake
  • Focus on food quality and timing
  • Protein: 1.8-2.2g/kg
  • Support increasing training intensity

Week 8 Checkpoint:

  • Assess progress toward weight goal
  • If cutting: should be 2-3kg from target by now
  • If behind schedule: slightly increase deficit OR accept water cut will be larger
  • If ahead of schedule: ease off deficit, focus on maintenance

Weeks 6-5:

  1. Refine pre-training nutrition

    • Standardize pre-training meal
    • Same timing, similar foods each session
    • Should feel energized and strong in training

  2. Practice hydration management

    • Learn your hydration needs
    • Notice how water intake affects performance and weight
    • If planning water cut: begin understanding water fluctuations

  3. Test recovery nutrition

    • Post-training meal consistency
    • Sleep optimization (timing of last meal, etc.)
    • Track recovery quality

Success Markers:

  • If cutting: 1-2kg from weight class by end of Week 5
  • Strength maintaining well
  • Consistent adherence to plan
  • Energy levels good
  • Identified optimal pre/post training meals

Weeks 4-2: Peak Week Prep​

Goals:

  • Finalize weight management
  • Practice meet day protocols
  • Reduce nutrition stress
  • Maintain strength and recovery

Week 4:

  1. Final fat loss (if needed)

    • Should be within 1-2kg of weight class
    • If not, assess: safe to lose more fat, or need larger water cut?
    • Make decision about cutting approach

  2. Test meet day schedule

    • After a training session, practice meet day eating
    • Time meals as they would be on meet day
    • Note: what portions feel good? What timing works?
    • Finalize your meet day food list

  3. Prepare logistics

    • Buy/order all meet day foods
    • Test any new products (electrolyte drinks, etc.)
    • Nothing new; everything tested

Week 3:

  1. Begin normalizing calories (if cutting)

    • Increase to maintenance this week
    • Training volume decreasing, so don't need deficit
    • Focus on feeling good and strong

  2. Nail down supplement timing

    • When will you take creatine on meet day? (doesn't matter much, but have plan)
    • Caffeine strategy: dose, timing, form
    • Any other legal supplements (beta-alanine, citrulline, etc.)

  3. Practice specific meet day scenarios

    • Early morning weigh-in: what's breakfast?
    • Long day: how much food between sessions?
    • Delays: have backup snacks

Week 2:

  1. Stabilize at weight class (if close)

    • Should be 0.5-1.5kg over at most
    • Eating at maintenance
    • Feeling strong in openers workout

  2. Finalize water cut plan (if using)

    • Write out day-by-day protocol
    • Share with coach/support person
    • Gather supplies: electrolytes, scale, etc.

  3. Mental preparation

    • Visualize meet day nutrition going smoothly
    • Confidence in your plan
    • Trust the process

Success Markers:

  • At or very close to weight class
  • Strong openers workout
  • Meet day nutrition plan written down
  • All foods purchased and ready
  • Feeling confident and prepared

Week 1: Meet Week​

Goals:

  • Make weight safely
  • Execute nutrition plan
  • Perform optimally
  • Enjoy the experience

Monday-Wednesday (If Using Water Cut):

  • Begin water loading protocol (see detailed example in "What It Looks Like")
  • Normal eating, normal training (deload week)
  • Monitor body weight daily
  • Stay calm and trust process

Monday-Thursday (If No Water Cut):

  • Eat at maintenance
  • Focus on food quality
  • Stay hydrated normally
  • Light training, taper week

Thursday-Friday:

  • Reduce training volume
  • If water cutting: begin tapering water/carbs
  • If not: maintain normal eating
  • Get extra sleep
  • Manage stress

Friday (Day Before Meet):

  • If water cutting: execute final 24 hours of protocol
  • Pack all meet day foods and drinks
  • Prepare weigh-in outfit and gear
  • Early to bed
  • Visualize successful performance

Saturday (Meet Day):

  • Weigh-in: execute plan
  • Post weigh-in: rehydration and refueling protocol
  • During competition: small frequent intake, stay energized
  • Between attempts: simple carbs, hydration
  • After competition: celebrate and recover!

Sunday (Day After):

  • Return to normal eating
  • Don't stress about weight rebound
  • Reflect on what worked nutrition-wise
  • Rest and recover
  • Plan post-meet phase

Week 13+ (Post-Meet)​

Week 1 Post-Meet:

  • Return to normal eating patterns
  • If you cut weight: expect 2-5kg rebound (normal!)
  • Light training or complete rest
  • Process the experience

Weeks 2-4 Post-Meet:

  • Decide next phase: build, maintain, or prep for next meet
  • If reverse dieting: increase calories 100-200/week
  • Reset baseline metrics
  • Set new goals

The Cycle Continues: Use lessons learned to improve next prep. What worked? What didn't? Adjust and repeat.

Quick Start Checklist​

Right Now:

  • Determine competition date and timeline
  • Decide weight class
  • Download tracking app
  • Buy kitchen scale and food scale
  • Order creatine

This Week:

  • Track intake for 7 days
  • Weigh daily (same time)
  • Calculate maintenance calories
  • Set phase-specific calorie target
  • Start creatine supplementation

This Month:

  • Establish consistent meal timing
  • Test pre/post training nutrition
  • Begin weight management plan (if needed)
  • Test potential meet day foods
  • Dial in recovery nutrition

Ongoing:

  • Track consistently
  • Adjust based on progress
  • Monitor strength and recovery
  • Stay flexible and adjust as needed
  • Communicate with coach about nutrition and performance

🔧 Troubleshooting​

Common nutrition problems and solutions for strength athletes

Problem 1: Strength Plateau Despite Good Training​

Symptoms:

  • Program is solid, technique is good, but weights aren't moving up
  • Effort feels high (RPE 9-10) for weights that should be moderate
  • No PRs in months despite consistent training
  • Recovery feels okay, but strength isn't improving

Potential Nutrition Causes:

A) Insufficient Total Calories

  • Most common issue for strength athletes
  • Trying to stay too lean or in deficit too long
  • Not eating enough to support muscle growth and recovery

Solution:

  • Calculate actual maintenance calories (track 7 days)
  • Increase by 300-500 calories for 4-6 weeks
  • Monitor: strength should start improving within 2-3 weeks
  • Accept small amount of weight/fat gain for strength progress

B) Inadequate Protein

  • Below 1.6g/kg body weight
  • Poorly distributed throughout day

Solution:

  • Target 1.8-2.2g/kg
  • Spread across 4-6 meals
  • Minimum 20-30g protein per meal
  • Track for a week to verify actually hitting target

C) Low Carbohydrate Intake

  • Attempting low-carb while doing high-intensity strength training
  • Not enough glycogen for training quality and recovery

Solution:

  • Increase carbs to at least 4g/kg
  • Emphasize carbs around training window
  • Monitor: bar speed and training capacity should improve

D) Insufficient Creatine Stores

  • Not supplementing with creatine
  • Vegan/vegetarian diet (naturally lower creatine)

Solution:

  • Start creatine monohydrate: 5g daily
  • Takes 3-4 weeks to see full benefits
  • Should notice improved strength and work capacity

E) Poor Nutrient Timing

  • Training fasted or poorly fueled
  • Not eating adequate post-training nutrition

Solution:

  • Pre-training meal 2-3 hours before: carbs + protein
  • Post-training within 2 hours: protein + carbs
  • Don't train on empty stomach for heavy sessions

Problem 2: Weight Cut Gone Wrong​

Symptoms:

  • Can't make weight despite extreme measures
  • Made weight but felt terrible and bombed at meet
  • Weight rebounded dramatically after meet (10+ kg)
  • Felt weak, dizzy, confused during competition

What Went Wrong:

A) Started Too Heavy

  • Tried to cut 10+ kg in short time period
  • Unrealistic expectations of water manipulation

Solution:

  • Future meets: arrive within 2-3kg of weight class
  • Use 8-12 week fat loss phase before meet prep
  • Water manipulation should be 2-5% body weight maximum
  • Consider moving up a weight class

B) Dangerous Cutting Practices

  • Excessive sauna/sweat suit use
  • Diuretics or laxatives
  • Complete fasting for days
  • Combined extreme methods

Solution:

  • Never use dangerous cutting methods
  • Seek medical help if health compromised
  • Work with experienced coach for future cuts
  • Prioritize safety over making weight class

C) Insufficient Rehydration Time

  • Weigh-in too close to competition
  • Didn't have rehydration plan
  • Ate too much too fast and felt sick

Solution:

  • Minimum 2 hours between weigh-in and competing
  • Structured rehydration protocol (see examples)
  • Practice rehydration in training
  • Hour 1: focus on fluids and simple carbs
  • Hour 2+: add mixed meals

D) First-Time Cut Without Preparation

  • Never practiced water manipulation before meet
  • Didn't know how body would respond
  • No experience with rehydration

Solution:

  • Practice water loading/cutting in training block
  • Test rehydration protocols after hard training
  • First meet: don't attempt aggressive cut
  • Gain experience gradually with smaller cuts

Problem 3: Meet Day Energy and Pump Issues​

Symptoms:

  • Started strong but faded as meet progressed
  • Lost "pump" and tightness
  • Felt flat, weak, or lethargic
  • Cramping during later attempts

What Went Wrong:

A) Inadequate Meet Day Nutrition

  • Didn't eat enough between attempts
  • Only drinking water, no calories
  • Avoided food due to nerves

Solution:

  • Small frequent intake throughout meet
  • Simple carbs: gummy bears, rice cakes, sports drinks
  • Sodium and electrolytes
  • Don't wait until you feel hungry/weak

B) Over-Rehydration After Weight Cut

  • Drank too much plain water
  • Diluted electrolytes
  • Felt bloated and heavy

Solution:

  • Balance fluids with electrolytes
  • Don't just chug water
  • Electrolyte drinks, sodium, potassium
  • Stop aggressive hydration 1-2 hours before competition starts

C) Wrong Food Choices

  • High fat, high fiber, or unfamiliar foods
  • Large meals causing GI distress
  • Dairy if lactose sensitive

Solution:

  • Only foods tested in training
  • Simple, easily digestible options
  • Small portions throughout day
  • Nothing new on meet day

D) Caffeine Mismanagement

  • Too much caffeine causing jitters
  • Caffeine too late causing crash
  • No caffeine but normally consume (withdrawal)

Solution:

  • Consistent caffeine use: take normal amount
  • Timing: 30-60 minutes before first attempt
  • Moderate dose: 3-6mg/kg (200-400mg for most)
  • Don't mega-dose if not habituated

Problem 4: Post-Meet Rebound Weight Gain​

Symptoms:

  • Gained 5-10kg within days after meet
  • Continued gaining for weeks
  • Feeling out of control with eating
  • Guilt and anxiety about weight

What's Happening:

A) Normal Physiological Rebound

  • Glycogen restoration: 500g + water
  • Rehydration: 2-3L
  • Gut contents: 1-2kg
  • Total: 3-5kg is completely normal and necessary

Solution:

  • Expect and accept 3-5kg rebound
  • This is NOT fat gain
  • Necessary for recovery
  • Will stabilize within a week

B) Psychological Restriction-Binge Cycle

  • Extreme restriction during meet prep led to overeating after
  • "Last supper" mentality post-meet
  • Using food to cope with meet stress

Solution:

  • Return to normal eating structure immediately
  • Don't continue restricting
  • Don't attempt to "fix" rebound weight
  • Seek support if binge eating patterns develop

C) Metabolic Adaptation from Prolonged Deficit

  • Long prep with aggressive deficit
  • Suppressed metabolism
  • Rapid regain when returning to normal eating

Solution:

  • Reverse diet: gradually increase calories
  • 100-200 calories per week
  • Rebuild metabolic capacity
  • Accept some weight regain as healthy

Problem 5: Bulking But Gaining Too Much Fat​

Symptoms:

  • Gaining weight faster than planned (1+ kg/week)
  • Noticeably increasing body fat
  • Feeling sluggish despite eating more
  • Strength not increasing proportionally to weight gain

What's Wrong:

A) Excessive Caloric Surplus

  • "Dreamer bulk" or "dirty bulk"
  • Eating 1000+ calories over maintenance
  • Body can only build muscle so fast

Solution:

  • Reduce surplus to 300-500 calories
  • Target 0.25-0.5kg per month weight gain
  • Slower = better muscle:fat ratio
  • Track weight weekly and adjust

B) Poor Food Quality

  • Relying on junk food to hit calories
  • Low protein, excessive fat
  • Insufficient micronutrients

Solution:

  • 80% whole, nutrient-dense foods
  • Hit protein target first (1.8-2.2g/kg)
  • Include fruits and vegetables
  • Use calorie-dense foods strategically, not exclusively

C) Overestimating Calorie Needs

  • Online calculator gave too high estimate
  • Not accounting for actual activity level
  • Thinking more food = more gains

Solution:

  • Track actual intake and weight for 2 weeks
  • Calculate real maintenance from data
  • Adjust to small surplus (300-500 cal)
  • Monitor body composition, not just scale

Problem 6: Can't Eat Enough to Grow​

Symptoms:

  • Weight stuck or decreasing despite trying to bulk
  • Feel full all the time
  • Struggling to consume target calories
  • Common in strongman, superheavyweight lifters

Solutions:

A) Increase Meal Frequency

  • Current: 3 large meals
  • Solution: 5-6 smaller meals
  • Easier to consume total calories in smaller doses

B) Use Calorie-Dense Foods

  • Nut butters: 200 cal per 2 tbsp
  • Oils and fats: add to meals
  • Dried fruits: more calories, less volume
  • Full-fat dairy vs. low-fat
  • Smoothies: liquid calories easier to consume

C) Reduce Food Volume

  • Limit low-calorie vegetables at meals (still include, but moderate)
  • Choose white rice over brown (less filling)
  • Reduce fiber if excessive
  • More refined carbs, less whole grains

D) Strategic Supplementation

  • Weight gainer shakes between meals
  • Liquid calories: whole milk, juice
  • Intra-workout carbs (if training 2+ hours)

E) Time Eating Around Training

  • Don't force big meal right before training
  • Heavy meals post-training when appetite increased
  • Smaller meals before bed if struggling

Sample High-Calorie Shake (1000+ calories):

  • 2 scoops whey protein
  • 2 cups whole milk
  • 1 banana
  • 3 tbsp peanut butter
  • 1/2 cup oats
  • 1 tbsp honey

Drink this between meals, not as meal replacement.

For Mo​

Mo Assessment Questions

When helping athletes with strength and power sports nutrition, I'll need to understand:

Sport and Competition Details:

  1. What strength sport do you compete in? (Powerlifting, Olympic weightlifting, strongman, highland games, etc.)
  2. What is your competitive level? (Novice, intermediate, advanced, elite)
  3. When is your next competition? (Timeline for nutrition planning)
  4. How many competitions per year do you typically do?

Weight Class Considerations: 5. What weight class do you compete in (or are you open class)? 6. What is your current body weight? 7. How far are you from your competition weight class? 8. Have you cut weight before? What was your experience?

Training Background: 9. How many years have you been training in your sport? 10. What does your current training schedule look like? (Frequency, session length, intensity) 11. What phase of training are you in? (Off-season, meet prep, deload, etc.) 12. Are you a morning or evening trainer?

Current Nutrition Approach: 13. What is your current daily calorie intake (approximate)? 14. What are your current macro targets (if tracking)? 15. Are you currently in a surplus, deficit, or maintenance? 16. How many meals per day do you typically eat?

Specific Challenges: 17. What is your primary nutrition challenge right now? (Making weight, eating enough, recovery, energy, etc.) 18. Have you worked with a sports nutritionist before? 19. Any dietary restrictions or preferences? (Vegan, allergies, religious, etc.) 20. What supplements are you currently taking?

Performance and Recovery: 21. How is your current strength progression? 22. How do you rate your recovery between training sessions? 23. How is your energy during training? 24. Sleep quality and duration?

Goals: 25. What are your primary goals for the next 3-6 months? 26. Are you trying to move up or down a weight class? 27. Are you focused on building strength, maintaining, or peaking for competition? 28. What would successful nutrition support look like for you?

This information helps me provide personalized nutrition recommendations that align with your specific sport demands, competition timeline, weight class situation, and individual needs.

❓ Common Questions​

Answers to frequently asked questions about strength athlete nutrition

1. Is creatine really necessary? What does it actually do?​

Short answer: Not necessary, but it's the single most effective legal supplement for strength athletes.

What creatine does:

  • Increases phosphocreatine stores in muscles by 10-40%
  • Allows faster ATP regeneration between high-intensity efforts
  • Enables you to do more total training volume
  • May enhance muscle protein synthesis
  • Improves performance in sets of 1-10 reps at high intensity

Expected benefits:

  • 5-15% strength improvement over time (from increased training capacity)
  • 1-3kg weight gain from intracellular water
  • Noticeable difference in work capacity during training

Who benefits most:

  • Those who don't eat much red meat (lower natural creatine)
  • Vegetarians and vegans
  • Athletes doing high-intensity, short-duration efforts (strength sports)

Protocol:

  • 5g daily, every day, forever
  • Optional loading: 20g for 5-7 days, then 5g maintenance
  • Timing doesn't matter
  • Creatine monohydrate is cheapest and most researched

Important for weight class athletes:

  • Expect 1-3kg weight gain
  • This is water inside muscle cells, not bloating
  • Plan accordingly if cutting weight
  • Can stop creatine to lose the water weight, but performance decreases

Non-responders:

  • 3-5% of people don't respond to creatine
  • Usually those with already high natural stores
  • If no weight gain or performance change after 4 weeks, you might be a non-responder

2. Does protein timing really matter for strength?​

Short answer: Total daily protein matters most, but strategic timing has small additional benefits.

What research shows:

  • Daily total protein: accounts for ~80% of the benefit
  • Protein timing: accounts for ~20% additional benefit
  • Spreading protein across the day: better than one large dose
  • Post-workout "anabolic window": exists, but is 4-6 hours, not 30 minutes

Practical recommendations:

Priority 1 - Total Daily Protein:

  • 1.8-2.2g/kg body weight
  • 80kg athlete: 144-176g per day
  • Hit this target regardless of timing

Priority 2 - Distribution:

  • 4-6 meals per day
  • 20-40g protein per meal
  • 2-3g leucine per meal (triggers muscle protein synthesis)
  • Better than eating all protein in 1-2 meals

Priority 3 - Around Training:

  • Pre-training (2-3 hours before): meal with protein + carbs
  • Post-training (within 4 hours): meal with protein + carbs
  • Exact timing flexible; doesn't need to be immediate

Special considerations:

Training fasted:

  • Post-workout protein becomes more important
  • Consider protein within 1-2 hours after training
  • Or just eat protein before training instead

Before bed protein:

  • Casein protein or Greek yogurt
  • May support overnight muscle protein synthesis
  • Especially useful if long gap until breakfast

Bottom line: Focus on hitting daily protein target first, distributed across meals. Fine-tune timing second if you want to optimize every detail.

3. How dangerous are weight cuts really?​

Short answer: Small cuts (2-3% body weight) with proper protocols are relatively safe. Large cuts (10%+) or unsafe methods can be extremely dangerous or fatal.

Danger levels:

Low risk (generally safe with proper protocol):

  • 2-3% body weight cut through water manipulation
  • 24-48 hour weigh-in with structured rehydration
  • Example: 80kg athlete cutting to 78kg
  • Experienced athlete with previous successful cuts

Moderate risk (requires expertise):

  • 5-7% body weight cut
  • First-time weight cut
  • Short rehydration time (less than 2 hours)
  • Example: 80kg athlete cutting to 75kg
  • Should have professional supervision

High risk (dangerous):

  • 10%+ body weight cut
  • Using diuretics or laxatives
  • Extreme fasting (>48 hours)
  • Excessive sauna/sweat suits
  • Combining multiple extreme methods
  • No supervision or experience

Documented dangers:

  • Dehydration:

    • 2-3%: minimal issues if rehydrated
    • 5%+: impaired cognitive and physical performance
    • 10%+: serious medical risk

  • Electrolyte imbalances:

    • Can cause cardiac arrhythmias
    • Muscle cramping and weakness
    • Confusion and altered mental state

  • Kidney stress:

    • Dehydration stresses kidneys
    • Can lead to acute kidney injury
    • Long-term damage with repeated extreme cuts

  • Cardiac issues:

    • Heart is a muscle that needs hydration
    • Arrhythmias can be fatal
    • Blood volume reduction increases strain

Deaths in combat sports:

  • Multiple documented deaths from extreme weight cutting
  • Usually combination of dehydration + extreme methods + rehydration failure
  • Most in combat sports with same-day weigh-ins

Safer alternatives:

  • Slow cut: 8-12 weeks fat loss to arrive at weight class
  • Small water cut only: 1-2% body weight
  • Move up a weight class: compete at natural weight
  • Stay close year-round: within 2-3kg of competition weight

If you must cut weight:

  • Work with experienced coach/nutritionist
  • Never first attempt at important competition
  • Practice protocol in off-season
  • Have support person monitoring you
  • Know when to abort if health compromised
  • Minimum 2 hours rehydration time

Red flags during a cut:

  • Severe dizziness or confusion
  • Chest pain or irregular heartbeat
  • Inability to urinate
  • Extreme weakness
  • Dark brown urine or no urine
  • Mental state changes → STOP THE CUT and seek medical attention

4. How fast should I bulk to maximize strength gains?​

Short answer: 0.25-0.5kg per month for experienced lifters, 0.5-1kg per month for beginners.

Why slow is better:

Muscle building limits:

  • Body can only build ~0.5-1kg muscle per month (genetic maximum)
  • Beginners: higher end of range
  • Advanced lifters: lower end of range
  • Faster weight gain = more fat, not more muscle

Strength vs. body composition:

  • Some fat gain is fine and often beneficial for strength
  • Excessive fat gain doesn't help strength
  • May hurt performance, mobility, and health
  • Harder to cut weight later for competition

Rate recommendations by experience:

Beginners (0-2 years training):

  • 0.5-1kg per month
  • Can build muscle faster as beginner
  • Higher surplus needed (500+ calories)
  • Accept some fat gain as normal

Intermediate (2-5 years):

  • 0.25-0.5kg per month
  • Muscle building slowing down
  • Moderate surplus (300-500 calories)
  • Focus on quality weight gain

Advanced (5+ years):

  • 0.1-0.25kg per month or less
  • Very slow muscle building
  • Small surplus (200-300 calories)
  • Nearly all additional weight is fat at high surplus

Weight class considerations:

Not competing soon:

  • Can bulk more aggressively
  • Still keep it reasonable (0.5kg/month max)
  • Monitor body composition

Competing regularly:

  • Stay within 2-3kg of weight class year-round
  • Very slow gaining or maintenance
  • Build strength without significant weight gain

Open/super heavyweight:

  • No upper weight limit
  • Still avoid excessive fat gain
  • Focus on performance and health

How to implement:

Week 1-2:

  • Increase calories by 300-500
  • Monitor weight daily
  • Track training performance

Week 3-4:

  • Calculate weight gain rate
  • Adjust calories if needed
  • Target: 0.5-1kg per month pace

Monthly check-ins:

  • Are you gaining at target rate?
  • Too fast: reduce calories
  • Too slow: increase calories
  • Is strength improving?

Body composition checks:

  • Visual assessment
  • Progress photos
  • How do clothes fit?
  • If getting noticeably fatter: slow down

Special note on "recomposition":

  • Experienced lifters: very hard to gain muscle in deficit
  • Beginners: can gain muscle while losing fat (newbie gains)
  • Most need surplus to maximize strength gains
  • Maintenance can work but slower progress

5. What supplements actually work for strength?​

Short answer: Only a few have strong evidence. Creatine is king, protein powder is convenient, caffeine works acutely. Most others are unnecessary or minimally effective.

Tier 1 - Strong Evidence, Use These:

Creatine Monohydrate

  • Effect: 5-15% strength improvement over time
  • Dose: 5g daily
  • Cost: ~$15 for 3-month supply
  • Safety: Extremely safe, decades of research
  • Use: All strength athletes unless non-responder

Protein Powder (Whey/Casein/Vegan)

  • Effect: Helps hit daily protein targets
  • Dose: As needed to reach 1.8-2.2g/kg daily
  • Cost: $40-60 for 2-month supply
  • Safety: Very safe (unless allergic)
  • Use: Convenience tool, not necessary if hitting protein from food

Caffeine

  • Effect: 2-5% acute strength improvement
  • Dose: 3-6mg/kg (200-400mg for most)
  • Timing: 30-60 minutes before training/competing
  • Safety: Safe for most, can cause jitters at high dose
  • Use: Pre-workout or coffee before heavy sessions/meets

Tier 2 - Some Evidence, Consider These:

Beta-Alanine

  • Effect: Buffers muscle acidity, may help with sets of 8-15 reps
  • Less effective for 1-5 rep max efforts
  • Dose: 3-5g daily
  • Side effect: Harmless tingling sensation
  • Use: Optional for strength athletes, more useful for CrossFit/conditioning

Citrulline Malate

  • Effect: May improve training volume and reduce fatigue
  • Dose: 6-8g before training
  • Evidence: Mixed, some studies show benefits
  • Use: Optional, test if it helps your training

Vitamin D

  • Effect: Supports hormone production, strength, recovery
  • Dose: 2,000-4,000 IU daily (get blood test first)
  • Use: If deficient (many people are), otherwise unnecessary

Omega-3 (Fish Oil)

  • Effect: Reduces inflammation, supports recovery
  • Dose: 2-3g EPA/DHA daily
  • Use: If don't eat fatty fish regularly

Tier 3 - Weak Evidence, Probably Skip:

BCAAs (Branched-Chain Amino Acids)

  • Issue: Whey protein contains BCAAs; redundant if eating adequate protein
  • Use: Only if training fasted and not eating protein before
  • Better option: Just eat protein

Glutamine

  • Issue: Body produces adequate amounts
  • Evidence: No strength benefit shown in research
  • Use: Save your money

Testosterone Boosters (Tribulus, Fenugreek, etc.)

  • Issue: Don't actually raise testosterone in healthy individuals
  • Evidence: Very poor for strength outcomes
  • Use: Complete waste of money

Pre-Workout Formulas (Complex)

  • Issue: Usually overpriced caffeine with other unnecessary ingredients
  • Better option: Coffee/caffeine pills + creatine
  • Exception: If you like the taste and it motivates you, fine

Illegal/Banned - Don't Use:

  • Anabolic steroids (illegal, serious health risks)
  • SARMs (banned, health risks unknown)
  • Prohormones (illegal in many countries, dangerous)
  • Note: If tested athlete, check WADA banned substance list

Recommended Stack for Strength Athletes:

Essential (use daily):

  • Creatine: 5g
  • Protein powder: as needed to hit protein target
  • Multivitamin: optional, covers gaps

Conditional:

  • Vitamin D: if deficient (test first)
  • Omega-3: if not eating fish 2-3x/week
  • Caffeine: before heavy training or meets (200-400mg)

Total cost: ~$40-60/month for essentials

Bottom line:

  • Creatine is the only must-have
  • Protein powder is just convenient food
  • Everything else is small benefits or unnecessary
  • No supplement replaces proper training and nutrition
  • Don't waste money on unproven supplements

6. Can I stay keto or low-carb and still gain strength?​

Short answer: You can maintain strength on low-carb, but gaining maximal strength is harder. Most strength athletes perform better with adequate carbs.

What research shows:

Low-carb can maintain strength:

  • Once adapted (4-6 weeks), strength levels maintain
  • Especially for low-rep, high-intensity work (1-5 reps)
  • Body adapts to use fat for energy between sets

But carbs have advantages:

Training capacity:

  • High-volume training (sets of 8-15 reps) suffers on low-carb
  • Glycogen depletion limits total work capacity
  • Harder to accumulate training volume for hypertrophy

Recovery:

  • Glycogen restoration faster with carbs
  • Carbs help with hydration (glycogen binds water)
  • May support better session-to-session recovery

Performance:

  • Many athletes report feeling stronger on adequate carbs
  • Bar speed may be higher
  • "Pump" and muscle fullness affected by glycogen

Practical considerations:

If you prefer low-carb:

  • Can work, especially if:
    • Lower training volume
    • Focus on strength over size
    • Feel better on low-carb
    • Have metabolic reasons (diabetes management, etc.)

Recommendations if low-carb:

  • Give 4-6 weeks to adapt fully
  • Keep protein very high (2.0-2.4g/kg)
  • Adequate fats for energy and hormones
  • Consider targeted carbs around training (TKD - targeted ketogenic diet)
  • Monitor performance carefully

Targeted carb approach:

  • 25-50g carbs before training
  • Remain low-carb rest of day
  • May get benefits of both approaches
  • Test if it helps performance

For most strength athletes:

  • Moderate to high carb (4-7g/kg) performs better
  • Supports training volume
  • Easier to recover between sessions
  • Allows maximum performance

Weight class athletes:

  • Low-carb can help with weight management
  • But glycogen depletion makes weight cutting harder (less water to manipulate)
  • Consider timing: low-carb in off-season, add carbs in meet prep

Bottom line: You can do it, but most strength athletes perform better with carbs. If you want to try low-carb, give it a proper 6-8 week trial and track performance carefully.

✅ Quick Reference​

At-a-glance nutrition targets and guidelines

Protein Targets by Phase​

PhaseTarget (g/kg)80kg Athlete100kg Athlete
Building/Off-Season1.8-2.2144-176g180-220g
Maintenance1.8-2.2144-176g180-220g
Competition Prep1.8-2.2144-176g180-220g
Cutting Weight (Fat Loss)2.0-2.4160-192g200-240g

Distribution: 4-6 meals per day, 20-40g protein per meal

Calorie Ranges by Phase​

PhaseCalorie Target80kg Athlete100kg Athlete
Building (Surplus)Maintenance + 300-5003,100-3,6003,600-4,300
MaintenanceEstimated maintenance2,800-3,2003,200-3,800
Fat Loss (Cutting)Maintenance - 300-5002,300-2,9002,700-3,500
Meet Day (Post Weigh-In)Focus on carbs/hydration1,500-2,5001,500-2,500

Individual needs vary significantly based on training volume, metabolism, and goals

Carbohydrate Targets​

Training VolumeTarget (g/kg)80kg Athlete100kg Athlete
Low (2-3 days/week)3-5240-400g300-500g
Moderate (4-5 days/week)4-6320-480g400-600g
High (6+ days/week, 2-a-days)5-7400-560g500-700g

Fat Intake Guidelines​

SituationTargetNotes
General recommendation20-35% of caloriesHormone production, satiety
Minimum for health20% of caloriesBelow this: hormone issues risk
Building phase25-35%Can afford higher for calories
Cutting phase20-25%Lower to make room for protein/carbs

Example: 3,000 calorie diet at 25% fat = 83g fat per day

Weight Gain/Loss Rates​

GoalRateCalorie Adjustment
Building (Beginner)0.5-1kg/month+500-700 calories
Building (Intermediate)0.25-0.5kg/month+300-500 calories
Building (Advanced)0.1-0.25kg/month+200-300 calories
Fat Loss (Slow)0.25kg/week-300 calories
Fat Loss (Moderate)0.5kg/week-500 calories
Fat Loss (Maximum Safe)0.7kg/week-700 calories

Evidence-Based Supplement Guide​

SupplementDoseTimingStrength of EvidenceExpected Benefit
Creatine Monohydrate5g/dayAnytime⭐⭐⭐⭐⭐ Extremely Strong5-15% improvement
Protein PowderAs neededThroughout day⭐⭐⭐⭐⭐ Strong (convenience)Helps hit protein target
Caffeine3-6mg/kg30-60 min pre-training⭐⭐⭐⭐ Strong2-5% acute boost
Beta-Alanine3-5g/dayAnytime⭐⭐⭐ ModerateSmall benefit for volume
Citrulline Malate6-8gPre-training⭐⭐ Weak to ModerateMay help training capacity
Vitamin D2,000-4,000 IUAnytime⭐⭐⭐⭐ Strong (if deficient)Support strength/hormones
Omega-32-3g EPA/DHAAnytime⭐⭐⭐ ModerateRecovery/inflammation
BCAAsNot recommended-⭐ Very WeakRedundant with protein
Testosterone BoostersNot recommended-⭐ No EvidenceWaste of money

Meet Day Timeline Template​

TimeWeigh-In +0-60 min+1-2 hours+2-3 hoursDuring Competition
FocusRehydration startGlycogen restorationStabilize and prepareMaintain energy
Fluids500ml electrolyte drink, waterContinue hydrating (1-2L total)Sipping onlySmall sips between attempts
CarbsSimple: rice cakes, bananaMixed meal: rice, pastaLight snacksGummy bears, sports drink
ProteinMinimalModerate: chicken, lean meatMinimalNone
FatsNoneLow to moderateMinimalNone

Safe Weight Cutting Limits​

Experience LevelMaximum CutRehydration Time NeededRisk Level
First-time competitor2-3% body weight3-4 hours minimumLow (with guidance)
Experienced (1-2 cuts)3-5% body weight2-3 hoursLow to Moderate
Very experienced (5+ cuts)5-7% body weight2-3 hoursModerate
DO NOT EXCEED10% body weight-HIGH RISK

Example: 80kg athlete

  • First-timer: 1.5-2.5kg cut maximum
  • Experienced: 2.5-4kg cut
  • Very experienced: 4-5.5kg cut
  • Danger zone: 8kg+ cut

Pre-Training Meal Timing​

Meal SizeTiming Before TrainingExample
Large mixed meal3-4 hoursFull lunch before evening session
Moderate meal2-3 hoursSandwich + fruit + snack
Small meal/snack1-2 hoursProtein shake + banana
Very light snack30-60 minutesRice cakes, fruit

Post-Training Nutrition Window​

PriorityTimingRecommendation
OptimalWithin 2 hoursProtein (20-40g) + Carbs (50-100g)
Acceptable2-4 hoursMixed meal with protein and carbs
Not ideal4+ hoursBetter than nothing, but not optimal
Fasted trainingImmediately afterMore important to eat soon

Bottom line: Daily totals matter most, but eating within a few hours post-training is beneficial.

Body Composition Assessment​

SituationWhat's NormalWhen to Adjust
Building phaseSlight fat gain acceptableIf gaining >1kg/month
MaintenanceWeight stable ±1-2kgIf trending up/down consistently
Cutting phaseGradual fat lossIf losing >0.5kg/week or strength declining
Post-meet rebound3-5kg gain normalIf continuing to gain after 2 weeks

Hydration Guidelines​

SituationTarget IntakeNotes
Normal training day3-5L totalAdjust for sweat rate
Rest day2-4LBased on thirst and activity
Water loading (cutting)8-10LDays 5-7 before weigh-in
Water tapering (cutting)Progressive reductionFollow specific protocol
Post weigh-in1L per hour initiallyElectrolytes included

Competition Frequency Guidelines​

Competition FrequencyNutrition ApproachWeight Management
1-2 meets per yearLong building phasesCan tolerate larger cuts
3-4 meets per yearShorter bulk/cut cyclesModerate cuts only
5+ meets per yearStay near weight year-roundMinimal water cuts
Year-round competitionStrict weight maintenanceNo aggressive cuts

💡 Key Takeaways​

Essential Insights for Strength Athletes

  1. Total daily intake matters more than perfect timing. Hit your protein target (1.8-2.2g/kg) and appropriate calories for your phase. Meal timing and workout nutrition are helpful optimizations, but they're secondary to getting the fundamentals right consistently.

  2. Smart weight management beats aggressive cutting. Stay within 2-3kg of your competition weight year-round rather than doing large cuts. If you need to lose weight, use an 8-12 week fat loss phase and minimal water manipulation. Your performance, health, and sanity will thank you.

  3. Creatine is the only "must-have" supplement. It's safe, cheap, and actually works (5-15% strength improvement). Protein powder is convenient but optional. Everything else is either minimally effective or unnecessary. Don't waste money chasing marginal gains from unproven supplements.

  4. Slow, steady gaining builds more strength with less fat. Target 0.25-0.5kg per month (0.5-1kg for beginners). Your body can only build muscle so fast—eating more doesn't accelerate it, it just adds fat. Be patient and focus on progressive overload in training.

  5. Meet day nutrition is simple: rehydrate, refuel, and maintain energy. Post weigh-in: prioritize fluids and carbs for the first 1-2 hours. During competition: small frequent intake of simple carbs and electrolytes. Test everything in training—never try new foods or strategies on meet day.

🔗 Connections to Other Topics​

Related Wellness Science
Related Goals

📚 Sources​

Research and evidence base

Position Stands and Review Papers​

  1. International Society of Sports Nutrition Position Stand: Protein and Exercise

    • Jäger R, et al. J Int Soc Sports Nutr. 2017
    • Comprehensive review of protein needs for strength athletes
    • Recommendation: 1.4-2.0g/kg for active individuals, up to 2.4g/kg for athletes in caloric deficit

  2. International Society of Sports Nutrition Position Stand: Nutrient Timing

    • Kerksick CM, et al. J Int Soc Sports Nutr. 2017
    • Evidence for protein distribution and post-exercise nutrition
    • Conclusion: Total daily intake more important than precise timing

  3. ISSN Exercise & Sports Nutrition Review Update: Research & Recommendations

    • Kerksick CM, et al. J Int Soc Sports Nutr. 2018
    • Comprehensive review of all aspects of sports nutrition
    • Evidence-based recommendations for strength athletes

  4. ISSN Position Stand: Creatine Supplementation and Exercise

    • Kreider RB, et al. J Int Soc Sports Nutr. 2017
    • Most researched supplement in sports nutrition
    • Clear benefits for strength, power, and muscle mass

  5. IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete

    • Maughan RJ, et al. Int J Sport Nutr Exerc Metab. 2018
    • Evidence-based approach to supplement use
    • Categorization of supplements by evidence level

Weight Cutting and Hydration​

  1. Rapid Weight Loss and Making Weight in Combat Sports

    • Reale R, et al. Int J Sport Nutr Exerc Metab. 2017
    • Comprehensive review of weight cutting practices
    • Safety recommendations and health risks

  2. The Effects of Rapid Weight Loss on Performance in Combat Sports

    • Matthews JJ, et al. Strength Cond J. 2017
    • Performance impacts of weight cutting
    • Evidence for safer approaches

  3. Water Loading and Cutting Practices in Combat Sports

    • Barley OR, et al. Sports Med. 2018
    • Physiological mechanisms of water manipulation
    • Risk factors and safety guidelines

Strength and Hypertrophy​

  1. Dose-Response Relationship Between Resistance Training Volume and Muscle Hypertrophy

    • Schoenfeld BJ, et al. J Sports Sci. 2017
    • How training volume affects muscle growth
    • Implications for nutrition to support volume

  2. Nutritional Recommendations for Physique Athletes

    • Helms ER, et al. J Int Soc Sports Nutr. 2014
    • Body composition management for strength athletes
    • Recommendations for lean mass retention during cuts

  3. Effects of Dietary Protein on Strength Development

    • Morton RW, et al. Br J Sports Med. 2018
    • Meta-analysis of protein intake and strength gains
    • Optimal protein intakes identified

Energy Availability and Recovery​

  1. Relative Energy Deficiency in Sport (RED-S)

    • Mountjoy M, et al. Br J Sports Med. 2014
    • Risks of chronic energy deficiency
    • Importance of adequate fueling for strength athletes

  2. Sleep and Athletic Performance

    • Fullagar HH, et al. Sports Med. 2015
    • Sleep's role in recovery and performance
    • Nutrition's impact on sleep quality

  3. Carbohydrate Needs of Strength and Power Athletes

    • Slater G, et al. Int J Sport Nutr Exerc Metab. 2011
    • Carbohydrate requirements for strength training
    • Differs from endurance athlete needs

Practical Implementation​

  1. Practical Blood Flow Restriction Training Increases Muscle Activation During Resistance Exercise

    • Lambert B, et al. J Strength Cond Res. 2018
    • Novel training methods and nutritional support
    • Application to strength athletes

  2. Nutritional Coaching Strategy to Optimize Performance

    • Tarnopolsky MA. Int J Sport Nutr Exerc Metab. 2010
    • Real-world application of nutrition science
    • Individualization principles

  3. Body Composition Changes in Weight Class Athletes

    • Garthe I, et al. Int J Sport Nutr Exerc Metab. 2013
    • Safe rates of weight change
    • Performance impacts of different approaches

Additional Resources​

  1. Examine.com - Supplement Research Database

    • Independent, evidence-based supplement information
    • Regular updates with new research
    • Free and reliable resource

  2. Stronger by Science

    • Evidence-based strength training and nutrition articles
    • Written by researchers and competitive powerlifters
    • Practical application of science

  3. Renaissance Periodization - Scientific Approach to Nutrition

    • Dr. Mike Israetel's evidence-based recommendations
    • Specific guidelines for strength athletes
    • Practical templates and approaches

Note on Application​

This document synthesizes research evidence with practical experience from:

  • Competitive powerlifters, Olympic weightlifters, and strongman athletes
  • Sports nutritionists specializing in strength sports
  • Strength and conditioning coaches
  • Exercise physiologists

The recommendations represent a balance between what research shows and what works in real-world application with strength athletes.