Meet-Day Nutrition

Now that meet day is over, the high anxiety has subsided and I can actually focus on creating and continuing to provide you all with helpful information. Since it’s fresh on my brain I decided to make a post on meet-day nutrition. You’ve trained all you can train to set yourself up for great performance, yet theres one final key factor you’ll have to think about before showing up on meet day. I’m going to base this article on the assumption that no drastic weight cuts are being made (smaller isn’t always better; perhaps a discussion for another time). 

It seems there’s a common misconception that you can eat whatever you want if you become a powerlifter. While that may be true for some, if you truly want to feel and perform your best, dialing in your nutrition to provide you nutrients is key.

I have seen it many times where individuals show up on meet day without being fed, either due to nerves or just general lack of preparedness. I have also seen said individuals bomb out on their first attempts because of this. Competing or training in a fasted state compromises much needed fuel stores. The last thing you’d want to do is miss a lift for a reason that is easily avoidable. Eat SOMETHING. If food is hard to get down, find foods that feel easier to consume (smoothies, toast, shakes, bars etc). I always strive to get whole food over blended/shakes so I stay satiated, but you’ll have to make do with what you’re able— something is better than nothing. 

All that aside, let's get to the meat and potatoes.

My meet-day protocol is very similar to how I would eat on a typical day. What works for me may not work best for you. Nutrition is highly individualized and through much practice this is what works best for me.

Example:

6am (3 hours before lift)

  • 2 whole eggs

  • 1 C egg whites

  • 3 oz Steak

  • 1/2 C white rice

  • 1/2 Zucchini

7/7:30 am (1/5-2 hours before lift)

  • 1/4 C Steel cut oats

  • 1 scoop protein powder

  • 1 banana

Post-Squat

  • 1/2 Sweet potato

  • 4 oz Ground Chicken

  • 8-10 almonds

Post-Bench

I like to replenish sodium here; I drink a gatorade and lots of water throughout the day but here I’ll emphasize more sodium

  • 1/2 Sweet potato

  • 1/2 C rice

  • 2 oz Chicken + 2 oz Steak (Both salted)

  • Broccoli 

  • PICKLES! (or whatever salty food you like)

Other snacks I like to bring:

  • Beef jerky

  • Trail mix 

  • Emergen-C

  • PB & J

  • Nut butter

  • Protein Bar (my personal preference are the PerfectBars)

Post-Meet nutrition:

You’re not done yet. You will likely be sore the next day; just because you’re finished doesn’t mean you can blow off everything you worked so hard for. We still want to optimize recovery. Within a few hours of lifting I strive to get a whole food meal with similar guidelines as above: complex carb + protein + quality fat. I’m a big sushi fan so I like to go out for some sashimi. Plus it’s a little celebration for all the hard work you put in. Eating out doesn’t have to feel wrong or bad; just make mindful choices. 

My biggest piece of advice is to eat to perform; meet day is not the day to implement new strategies. I would suggest basing your meet day food around what a typical day looks like for you. With that said, if nutrition is something you struggle with in your day to day, that could be a huge area for improvement in the off season. 

Remember: all athletes are different and may have different requirements. If you’re interested in working with a coach to help you reach your potential, click below:

Kelsie FeaganComment