If you are a powerlifter, then you must know how important nutrition is to your performance. However, not all powerlifters know just what they should and shouldn't be eating to fuel their bodies for success. There are so many theories and opinions out there, it can be hard to get the formula just right for you. However, if you're not eating to your best ability, then you're not lifting to your best ability. Even if you aren't interested in elite-level competition, you still probably want to look good without a shirt or be proud of what you can achieve each day. If that's you, then diet definitely matters, and you should check out out these couple of tips for powerlifting nutrition below.
Don't overcomplicate it
Unless you are working with a professional coach and nutritionist, it is hard to know exactly what diet is going to be a good fit for your body and goals. Sure, you can go on the latest keto/paleo/fasting diet, but it's not guaranteed to be a good fit for you. A better idea is to keep it simple. Choose healthier and less processed foods that are higher in protein, and you are almost certain to be making the right choices. Making smart choices makes it easier to control and monitor your caloric intake, and these foods also have the added bonus of being lower in bad types of fat, sugars, and preservatives. The Paleto Principle says 80% of your gains will come from 20% of the effort you put in. Basically, it means that by nature, humans are lazy, and if we try to set up a regime that is too difficult, we are more likely to fail. So don't overcomplicate it.
Next, take a look at when and what you eat and drink around your workout. Drinking enough water is a no-brainer because even a small amount of dehydration will severely impact your performance. Drink water before, during, and after your training. You also need to make sure you get a good amount of carbs in before, during, and after. Some people advocate for carb-loading, which isn't a bad strategy if you're trying to gain a lot of extra mass. Either way, you need to get some simple and easily digestible carbs into your workout routine. Glycogen stores are easily depleted, especially over long sessions, and you will notice your performance deteriorating. Carbs after training are also vital for muscle growth.
A carb cutoff is an easy way to control your caloric intake without having to keep a strict food diary. For example, you might cut off carb intake after 6pm. The timing isn't really important, but the goal is to provide yourself with a convenient and easy to adhere to limit. This is the same idea behind intermittent fasting, which is also another avenue you can explore if you have the willpower.
As you can see, powerlifting nutrition doesn't need to be complicated, but it is so important! START NOW, and see how implementing these simple changes can make an impact on your performance.