Olympic Weightlifting Nutrition


Recently I’ve been trying to lean out a bit, after years of doing Olympic weightlifting. I don’t want to achieve 5% body fat or to become an Olympian (150 CJ 120 SN @105KG) I just want to keep improving my lifts, have a decent physique and also maximize my cognitive abilities for my current job.

I’ve read a lot about diets recently (paleo, keto, mediterranean, etc) and my first conclusion regarding all of this is that you need to find something that works for you. But I am curious as to what you guys have found that works for you regarding a diet for someone that is an amateur Olympic weightlifter. I suppose most of you train in the afternoon, what do you eat before training?Have any of you tried any diet that maximized your results? For me lunch and dinner are ok but I always have trouble with breakfast and the meal before training. Basically I wake up at 6.45 AM and I am generally not hungry until 11 AM, so I find it hard to have a large breakfast. On the other hand, at 4 or 5 PM I am generally hungry, but I do not want to eat that much (training usually is at 6 or 7 pm).

Do you have any nutrition tips for working class people that are also Olympic weightlifters?


Similar specs here… 120/150 PRs @ 105

The answer to your question is carb cycling. Don’t loads yourself with sugars in the morning… if you need carbs early, make sure they are low GI… oatmeal, rice…

Save all the calories and hammer it an hour before. Plasma for example. I use another brand currently but when I’m extra flush I spend on the extra quality.

Either way.

Protein in 25-35g through the day. All of your carbs before, during, and after your lifts. When I am on point, my body responds well. But I sure like Doritos .

Would you say that carbs are more important before or after? Should you always eat them at both times?

I am not the pro on the specifics. I think there are some carb cycling articles here on T Nation. Look in to RP rennaisance periodization.

Personally, I am more concerned about before and during than I am after. More concerned about protein later.

Diets For Decreasing Body Fat

The key to decreasing body fat is to decrease you caloric intake.

ANY diet that decreases calories, placing you in a caloric deficit will work.

A Crazy Example: The Twinkee Diet

To prove the point that decreasing body fat/weight is ALL about decreasing calories, Mark Haub, a professor of human nutrition at Kansas State University, went on the “Twinkee Diet”.

The “Twinkee Diet” was composed of any all junk food but limited caloric intake, ensuring Haub was in a caloric deficit.

End Result

Haub lost 27 lbs and dropped his BMI from 28.8 to 24.9. Ironically, Haub’s lipid profile improved.

Again, the point Haub wanted to make is a decrease in caloric intake is where it starts. Haub stated that it wasn’t a diet that he’d recommend.

To reiterate, ANY diet that decrease calorie intake, ensuring a caloric deficit will work.

Timing Food Intake

Research by Dr Brad Schoenfeld had demonstrated that Pre and Post Workout Nutritional Consumption doen’t matter.

Carbohydrate Consumption

Carbohydrates (glycogen) is only needed for Glycolytic System Athletes (e.g. Soccer, Basketball, etc)

Carbohydrates are not necessary for…

  1. Phosphagen System Athletes: Athletes in sports which take less than 30 second to complete.such as Olympic Lifter, Powerlifters, etc.

  2. Oxidative System Athletes: Endurance Athletes such as distance Runners, Bikers, etc.

Refractory “Eating” Period

Dr Layne Norton’s (PhD Nutrition, World Class Powerlifter and Natural Pro-Card Bodybuilder) research found that protein absorption is optimized when consumed about every 4 - 5 hours.

Quality Protein of approximately 30-40 gram provide and anabolic effect.

The Take Home Message

“Calories count”, any diet that restrict caloric and places you in a caloric deficit will work.

ANY diet that reaches that objective will work.

Experiment and chose a diet that you can live with.

Kenny Croxdale