Sample Meal Plan for Powerlifting


What Should I eat?

Depending on what your goal is in Powerlifting, your diet can be very different. One goal can be lifting as much as possible disregarding your weight, or lifting as much weight in a lower weight class. For this sample I will be working towards as much weight as possible, so this would be moving up in weight class.

Nutrition for any athlete is important. As a power lifter, certain nutrients need to be changed from the general recommendations to be more successful in the sport. Carbohydrates, proteins, and fats are very important nutrients to manage as an athlete. Proteins are needed to build and repair muscle. Fat is needed for hormone production and energy. Carbohydrates are important with providing our bodies with energy.

When gaining weight and going up in weight class, it is important to be in a caloric surplus. I have found a few recommendations on nutritional intake. Total calories per day should be 16-18 calories per pound of body weight. Protein should be 1-1.5 grams per pound of body weight. Fat should be 20-25% of total calorie intake. Carbohydrates should be around 2-3 carbohydrates per pound of body weight.

You should have a pre-workout meal and a post-workout meal. Aside from those to set meals it does not really matter when you consume your calories and and other macro nutrients as long as you hit those numbers. Consume an adequate amount of carbs before each workout. It can also be helpful to consume 20-30g of protein in the same meal as well. It can also be beneficial to consume carbs from sport beverages as well during your workout to stay energized and hydrated. After each workout, you should consume 20-30g of protein within 1-1:30 min of the workout.

Although consuming nutrients through natural sources is ideal, supplements can be used to help achieve numbers and improve performance. A couple supplements that can improve your performance in powerlifting are Protein, Creatine, and caffeine.


What Supplements Should I take?

Protein – protein is important in everybody’s daily diet. It provides the amino acids that our muscles need to continually rebuild themselves. It can be consume before and after a workout. Although it can be achieved from natural sources, supplementation makes it easier to achieve the adequate amount for growth. Some sources say that only 20-30g of protein can be absorbed at one time.

Caffeine – Caffeine reliably increase performance and alertness for those who have not developed a tolerance. It can assist in fat loss, endurance, and peak power output. It is most effective before a workout as it gives you more energy. It is recommended to take 2.5mg/lb. More may need be consumed as you will start to develop a tolerance.

Creatine- Creatine basically generates ATP more quickly resulting in more reps per workout. It leads to increased power output and work capacity. 5g daily is sufficient and there is no need to cycle on and off. you can take creatine whenever as it builds up in your system over time.



For breakfast I recommended eggs as it is a good source of protein. Chicken for lunch and dinner as it is leaner than beef. This protein can be interchangeable for other meats if wanted. Vegetables are always important for fiber along with rice for carbs. Snacks can be input anywhere throughout the day. This plan is intended for the athlete to workout between lunch and dinner. Supplements such as caffeine and creatine is not included but would ideally be consumed before the workout.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s