Powerlifting is focused on short bursts of very heavy weight training. Your lifting sessions should be long in duration, with long rest periods between sets. Explosive power is your main goal. You should eat for strength, and with this, muscle size will come. In order to get big, you need to eat and lift big. The key to a high-calorie diet is to eat big and eat consistently throughout the day, usually six or seven moderate meals a day. As stated by powerlifter and author, Anthony Ricciuto, “There are so many areas in powerlifting that can be affected by your nutrition plan. If you have neglected your power meal plan, it is now time to throw down those Twinkies and pepperoni sticks, and start treating your body like a power machine that will be fueled for strength and power like never before.”
Protein and Powerlifting
Protein is going to be your key nutrient. High-quality protein will speed up the muscle building and repair process. Some of the best sources of high-quality protein are chicken breast, turkey breasts, venison, pork tenderloin, fresh fish, egg whites, milk, lowfat cottage cheese and a whey protein supplement. The Powerlifting Academy recommends having a variety of sources from which you get your proteins, and select foods that are low in fat.
Carbohydrates for Energy
Without carbohydrates, your body will not function properly and will not be able to build muscle. High-quality carbohydrates include whole-grain bread, oatmeal, cereals that are low-sugar and high-fiber, sweet potatoes, long grain rice or brown rice. Carbohydrates are important to eat for the energy and fiber your body needs to optimize growth, according to the March 2009 issue of "Medicine and Science in Sports and Exercise."
Some forms of fats provide essential fatty acids that aid your body in absorbing fat-soluble vitamins, reports the University of Michigan Health System. High-quality fats are monounsaturated fats and some polyunsaturated fats, such as olive oil, avocado, flax seeds and flax seed oil, and omega-3 fish oils. You don't need a lot of them, but they are vital for your overall diet plan to work.
Vitamins and Minerals
Vitamins and minerals are essential for your body to function. You should take a good multivitamin daily. No matter how many fruits and vegetables you consume, a general multivitamin will cover any potential gaps, according to a report from Harvard School of Public Health.
Timing of Meals
Timing of meals is also important. Spread your meals regularly through the day, eating six or seven times a day, roughly every two hours. This way, your body is constantly getting fed the calories and nutrients it needs to grow and recover. Some meals may be lighter than others, but make sure you are reaching your daily calorie intake goal.
- StrengthnSpeed.com: Powerlifting Tips
- Powerlifter.me: A Powerlifter Diet for Maximum Performance
- Medicine and Science in Sports and Exercise: Nutrition and Athletic Performance
- University of Michigan Health System: Healing Foods Pyramid
- Harvard School of Public Health: Nutrition Insurance Policy: A Daily Multivitamin