When you lift heavy weights, your body's primary fuel source is carbohydrate, stored in your muscles as glycogen. Having full glycogen stores is essential for high-intensity work like powerlifting and Olympic lifts. Eating the right carb and protein pre-workout ensures you have the energy to complete your training and provides the building blocks for muscle repair. Protein helps to reduce muscle protein breakdown during your workout and kick-starts the recovery process early.

What to Eat and When to Eat It

The key to fueling for heavy training days is timing and food selection. The closer you are to your workout, the more you should focus on foods that are easy to digest to avoid stomach discomfort.

2-4 Hours Before Training

This is the ideal time to eat a complete meal. It gives your body enough time to fully digest the food and replenish muscle glycogen stores.

• What to Eat: A meal high in complex carbohydrates, moderate in lean protein, and low in fat and fiber.
• Sample Meals:
• Grilled chicken breast with brown rice and roasted vegetables.
• Oatmeal with a scoop of protein powder and a handful of berries.
• Lean ground turkey with a baked sweet potato.

30-60 Minutes Before Training

If you're short on time, a smaller, easily digestible snack is a great option. The focus here is on quick-digesting carbohydrates for a rapid energy boost.

• What to Eat: A high-carb, low-fat snack.
• Sample Snacks:
• A banana or an apple 🍌.
• A handful of pretzels or rice cakes.
• A small fruit smoothie or a sports drink.

Why Timing Matters for the Strength Athlete

Every athlete's body is different, so it's important to experiment with strength athlete meal timing to see what works for you. . Eating too close to your workout can cause discomfort, bloating, or even nausea because your body is trying to digest a large meal while also directing blood to your muscles. On the other hand, waiting too long to eat can leave you feeling sluggish and weak.

The best approach to nutrition for weightlifters is to use your daily meals as a foundation and supplement as needed. By consciously fueling your body before you train, you'll feel stronger, lift better, and recover faster, making every session count.

Looking for help in improving nutrition for performance? Trying to make weight for an important meet? CLICK HERE to set up a free intro call with our nutrition coaches to see if Everyday Performance Nutrition is right for you.