When you’re not having competitive events, you’ll need extra energy for muscle building (about 15% additional calories).Īs Mayo Clinic suggests, about 3,500 calories is equal to one pound of body weight.
Here are some broad guidelines to work with depending on which goal you fall under. In order to meet your weight class for competition day, you may need to: If you’re powerlifting for physical or competitive reasons, your needs will change depending on whether it’s your off-season or pre-competition training.
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Later in this article, I will tell you how to breakdown your total calories based on carbs, protein, and fat.īut for now, let me explain some nutritional requirements specifically for powerlifting. It can be influenced by age, gender, body build, hormone levels, and even gut bacteria.īut, it’s an excellent starting point for how many calories you should be eating as a powerlifter. You might be exercising 6-7 days per week, so you’ll want to multiply your base needs by 1.725.Ģ,000 calories x 1.725 = 3,500 calories per dayĮxact calorie needs vary greatly from person to person. This is how much you need to survive by just resting. Related Article: 12 Natural Food Sources of Glutamine (And, How Much To Eat)Ĭalories: How many Calories Should You Eat As A Powerlifter? It’s time to improve your performance, get bigger gains, and help your health with this ultimate powerlifting diet guide. At the end of this article, I discuss nutrition for meet day. I’ll detail the research on these supplements later.Ĭompetition day nutrition requires proper meal timing, with high carb/protein and low-fat meals. Supplementation such as creatine monohydrate, caffeine, and beta-alanine have been shown to have beneficial effects when added to a healthy powerlifting diet. I’ll give you a grocery list for each of the macronutrients later. what you eat) improves overall wellness and energy levels. However, nutrient timing can support better muscle recovery and strength. when you eat) is not as important as overall caloric intake. I will explain some protocols you can use to help manage your weight leading up to competition at the end of the article. I will explain how to determine your caloric intake later.ĭuring competition phases, you might need to maintain or reduce your body-weight according to a specific body-weight category. This will lead to greater gains in strength. Macronutrient breakdown for a powerlifting dietĪs well, these five principles are equally important to understand when it comes to your diet for powerlifting:ĭuring most training periods,you should increase your caloric intake by about 15% above your baseline calories in order to build lean muscle mass.
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