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Post by alabama on Mar 27, 2012 11:02:33 GMT -5
I'm just beginning the sport of powerlifting and so far so good...But I'm wondering what a typical meal day for other female powerlifters consist of? Please share a typical intake with me. This will help me know if i need to increase or decrease my own meals. Thanks
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Post by dbunch on Apr 14, 2012 8:47:54 GMT -5
I can’t speak specifically to a female power lifter’s need but in general what I like about powerlifting is that if you eating a normal healthy well balanced diet you should be fine. Unlike body building I don’t think it necessary to really lock into a strict dietary routine. Also, if you’re lifting clean, and in no chemical enhancements I don’t think it’s necessary to at a lot of supplements. The body is a fairly efficient machine and unless you push it beyond is design abilities it will take what it need from a normal diet.
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Post by johnolexa on Apr 14, 2012 20:31:31 GMT -5
I totally agree. Just have a good clean diet and you will be fine. If your worried about staying in the same weight class, just monitor what you eat and your weight.
P.S. It don't hurt to have a cheat day once in a while.(-;
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Post by Deleted on Oct 18, 2012 23:21:03 GMT -5
just eat healthy. the food pyramid. plus 1g to 2g of protein per pound of body weight. since we are athletes
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Post by osu122975 on Nov 1, 2012 10:10:05 GMT -5
Eat lots of calories. Try and stay away from man made sugar as much as possible. IMO, anything is up for grabs when it comes to power and strength.
For a good pre-workout meal - I love chicken tenders/potatoes/baked beans/cheeseburgers/waxymaize-protein shake/ - basically anything to give me a lot of power. Do what works for you.
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Post by zekester on Nov 1, 2012 21:58:18 GMT -5
supertu:...Ive never taken in that much protein {1-2 grams per lb of body-weight}, but have seen that all the time in magazines. Since Ive never taken in that much but have more than double what I could bench press over tha last 5 years and I know of a few other Powerlifters and a Strongman competitior who have also never taken in that much protein, I thought that might have been just a ruse to sell more protein...I did know one guy at the gym who followed that and worked out regurly, but it didnt seem to help him improve, I dont know just relating my experiences on protein use...Id say i typically take in about 2/3 per pound of body-weight...
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Post by Deleted on Nov 2, 2012 0:48:47 GMT -5
You actually need at least .5g per body weight for average people. We just need a little more because of all the heavy lifting. If people eat healthy they actually get at least 1g of protein per bodyfat from food. I gave the 1g to 2g because it's easier to adjust to that. Just a number to work towards. Depending on how heavy you lift 1g is the minimum and 2g is the maximum.
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Post by zekester on Nov 2, 2012 7:27:21 GMT -5
Ive also read you take in protein for the amino acids, so if you supplement with amino acids, do you then not need as much protein...I supplement with aminos post workout, its cheaper than a protein shake...
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Post by Deleted on Nov 2, 2012 13:20:20 GMT -5
You can get amino acids from food too
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Post by Ryan on Nov 30, 2012 11:46:51 GMT -5
I thought I'd add a few things to the discussion here, because although I probably don't know much more about nutrition than any of you do, I do have the advantage of being married to someone who already knows more on this topic than most of us will ever care to learn, so here's what I've gathered over the last couple of years from my better half:
1) BBers are actually better at handling diet than PLers because they need to be. BBers need to be lean and at the same time well fortified whereas we as PLers are typically only concerned with making weight and then eating lots to get stronger, similar to wrestling or to Sumo even. This is bad practice and one of the FEW areas where (as much as it pains me to admit this) PLers can learn a thing or two from BBers. So if you don't treat nutrition the way a BBer would, you might want to consider doing so. Think about this too: the next time you see a top-level/world class or even national class PLer at a meet, notice what he looks like. I think the first thing that will come to mind is "he looks like a BBer during offseason".
2) 1g of protein per lb bw per day is not sufficient for a comptetitive athlete, and never has been. This concept was based on decades-old data which "suggested" that this formula works, but this was actually debunked about 12-15 years ago. My wife who's going into her final semester en route to BS in nutrition tells me that minimum protein intake (MINIMUM) is actually dictated by usage needs and based on a % of total caloric intake versus projected calories burned. In short, the old "g per lb's of bw" formula itself is out the window. Evindently, there is copious text data to support this or so I'm told. Also, there is no empirical data that shows beyond a shadow of a doubt that one can consume TOO MUCH protein. Excess protein at worst can cause your kidneys to work harder than normal, but if you drink plenty of water (80oz+ daily) to assist the kidneys with expelling waste, you should be fine. At ABSOLUTE WORST, the jury is out on this part, so to say "maximum protein intake should be......" just shows you're guessing or basing info on old studies that no longer hold water.
3) Supplements should NEVER be your main source of any caloric intake, but if you're a competitive athlete (especially in a strength sport) and you're not supplementing your whole food intake with some source of clean protein and BCAA's, you're selling yourself short. The average person does not consume enough whole foods and also does not consume the correct balance of foods and nutrients in a day to get all of what they need just from food (this includes amino acids, and the proper balance of aminos). It would also probably be way too expensive and way too time consuming to try to get all your calories and essential food components from consuming only whole foods, so you really do need to supplement, like it or not.
4) Don't use the FDA's RDA to help gauge your food intake. Following the RDA as an average person (forget about as a competitive athlete!) is like working toward getting a D on a test or doing just enough to pass (as my wife puts it). She tells me the RDA numbers are strictly amounts that will facilitate survival over a long period of time, and are in no way to be seen as OPTIMAL nutrition parameters for anyone, let alone for athletes.
5) Drink lots of water to help flush your kidneys
6) Limit your sugar intake.
7) Salt is not the devil, neither is caffeine.
I think the moral of the story with nutrition at least on a general scale is: Approach the way you eat like a BBer, but think and train like a PLer.
I am lucky enough to live with someone who knows a WHOLE LOT more about this nutrtion crap than I do, so I'd be a fool not at least try her advice, and so I just thought I'd share what I've learned so far.
-Ryan
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Post by santomaxton on Jul 21, 2016 2:35:21 GMT -5
You can use some BCAA Products that may help you. They will boosting up your workout results and it also prevent muscle strength lose.One of my friend suggest this to my sis, she got better results,she looses fat without losing muscle strength... www.wealthformyhealth.com/bcaa-for-women/ I know its an old thread,but i reckon this may help someone..Raw Power Lifting Forum always rocks. Thanking Members
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