Competition Nutrition: How to Fuel for an Olympic Weightlifting Meet

Nutrition can make or break your meet experience.

As important as your training is, having a sound nutrition strategy leading up to and on competition day can determine how well you perform. This comprehensive guide will walk you through the key points for fueling your body before, during, and after an Olympic weightlifting meet to maximize your energy, recovery, and results.

Establish Your Nutrition Routine Early

Your nutrition strategy shouldn’t start the day before your meet. Instead, begin well in advance by establishing a routine that your body is used to. This minimizes the risk of unexpected issues on competition day, such as digestive upset or energy crashes. Proper nutrition allows you to focus entirely on lifting and competing, rather than worrying about low energy or stomach problems.

Competition Week Nutrition: Play It Safe

In the week leading up to the competition, stick to foods you know your body tolerates well. Avoid trying new or unfamiliar foods, especially spicy dishes or foods you haven’t eaten before. These can cause digestive issues that could hinder your performance. Now is not the time to experiment with that new restaurant you've been curious about!

⚡ focus on Quality Sleep

In the days leading up to your meet, prioritize sleep. Aim for 7-8 hours each night to ensure your body has time to recover and rebuild muscle. Quality sleep is crucial for optimal performance, energy levels, and mental focus.

⚡ stay Hydrated

Hydration should also be a focus throughout the week. Drink plenty of water and consider adding electrolyte-rich beverages to ensure your body is adequately hydrated. This will help prevent cramping and dehydration on meet day.

The Day Before: Carbohydrate Loading

The night before your competition, carbohydrate loading is key. You’ll want to consume 3-4 grams of carbohydrates per kilogram of body weight to maximize glycogen stores in your muscles.

For example, if you weigh 70 kg (154 lbs), aim for 210-280 grams of carbs. Carbohydrate loading is critical because it ensures your muscles have plenty of energy to draw from during your lifts, reducing the risk of fatigue.

⚡ real-Life Example

For your pre-competition dinner, consider having a large serving of pasta with lean protein and vegetables. For instance, 2 cups of cooked pasta (about 60g of carbs) with a chicken breast and some steamed veggies is a great option. You can add snacks like a banana or a slice of bread with honey to meet your carbohydrate needs.

Competition Day Nutrition

⚡ pre/Post Weigh-In

Whether you eat before or after weigh-ins depends on your personal preference, weigh-in time, and weight class. Regardless of when you eat, be sure your post weigh-in meal is primarily carbohydrate-based, with a small amount of protein and minimal fat.

For example, a bagel with jam, oatmeal with protein powder, or toast with honey and a banana are all excellent choices. Remember to stay hydrated by drinking water or an electrolyte based sports beverage.

⚡ caffeine for Performance

Caffeine can enhance focus and performance. The recommended dose is 3-6 mg per kilogram of body weight, consumed about 60 minutes before your lifts.

Adjust your intake according to your body weight and tolerance. Keep in mind, a medium cup of coffee contains around 95 mg of caffeine, so plan accordingly to avoid overdoing it and causing anxiety.

Fueling During the Meet

⚡ warm-Up Carbs

As you warm up, if you feel your energy levels dip, it may be helpful to consume a quick-carb source like applesauce or a low-fiber cereal bar. These simple carbs provide a quick energy boost without weighing you down.

⚡ choosing the Right Carbs

• Slow-Releasing Carbs (Low GI): These are ideal 2-4 hours before your meet. Foods like oatmeal, sweet potatoes, and whole grain toast provide steady energy throughout the day.

• Quick-Releasing Carbs (High GI): These are best consumed right before or during lifts for a quick energy boost. Options like fruit snacks, candy (e.g., Skittles), or dried fruit can provide the immediate energy you need during competition.

⚡ between Lifts

During your meet, sip on water or an electrolyte drink to stay hydrated. Depending on the length of your session, you may need another quick-carb source before your clean and jerk attempts.

Post-Competition Recovery

Once you’ve completed your lifts, consume 20-30 grams of high-quality protein as soon as possible. A protein bar, turkey wrap, or chocolate milk are all great options. Afterward, resume your regular eating routine, focusing on balanced meals with plenty of micronutrients, lean proteins, and water to aid in recovery.

Final Tips for Competition Day

⚡ Stick to Familiar Foods: Competition day isn’t the time to try new foods or supplements. Stick to what you know works for your body. If you’re traveling, pack snacks to ensure you’re prepared.

⚡ Test Your Nutrition Strategy: Practice your nutrition plan during training sessions to see how your body responds. Use heavy training days as a test run to avoid surprises on meet day.

⚡ Stay Fueled Despite Nerves: It’s normal to feel less hungry due to nerves, but it’s essential to stick to your nutrition plan. Reflect on past competitions to understand how your body reacts and eat small, easy-to-digest meals if needed.

By following these nutrition guidelines and sticking to your plan, you’ll set yourself up for success on competition day. Proper nutrition is key to unlocking your best performance, and with a little preparation, you can ensure your body is primed for peak performance.

Ready to take it to the next level?

The key to a successful competition is a well-executed nutrition strategy. The goal is for you to think about nutrition as little as possible, so you can focus on mentally preparing to lift.

I help athletes put their nutrition on cruise control, so they can spend less time worrying about food and more time focusing on lifting. With a personalized plan, you'll head into your competition confident that your body is fueled for peak performance.

“Macro-Based Intuitive Eating is the solution for the performance driven athlete!”

Find out how performance nutrition can take your lifting to the next level

Hi, I’m Katie!

I work with strength and power athletes to ensure their nutrition supports their rigorous training needs.

As a former collegiate athlete and coach, I know firsthand the pivotal role nutrition plays into athletic success. I am passionate about simplifying nutrition, propelling you closer to your goals. I would love to hear from you!