Meal planning for Weightlifting & Technical Lifting

Eating for weightlifting and technical lifting involves power, and no endurance concerns.

Weightlifting is an all encompassing term. But, inside the strength world, as far as the best of the best are concerned, you’re performing specific moves.

Weightlifting, including powerlifting in this case, involves:

  • Deadlifting
  • Chest presses
  • Overhead presses
  • Squatting
  • Snatch
  • Clean
  • Hang versions

Most of these moves are short, explosive and require a lot of fast muscle usage early in the move. Thereafter, you perform these moves in the context of high rest counts.

Typically, you’ll not work in this mode, for more than 40ish minutes of actual work. (Not including rest).

(Technical) Weightlifting does not burn a lot of Calories

About 180 calories per half hour

Of course, there is a trade-off.

Such as: the harder and more intense your sets are, the more rest you need.

Conversely, you will not sustain this output indefinitely – far from it.

Everything except endurance energy most be optimized by our food and eating. Meal planning for weightlifting then involves keeping power output high. And, we may need supplements.

Meal Prepping for weightlifting day

As mentioned before, we need nuance.

We look to consume more creatine to aid in our ability to sustain and utilize power. Further, we are concerned with the fact we will not burn, relatively speaking, a lot of calories.

Since we are working out in the stages of anaerobic energy, our trusty glycogen store should be buoyed.

Supplementing for weightlifting gains might be a smart meal plan strategy.

Always remember your goals when you supplement.

You should be managing your weight accordingly.

When we have a goal, you can add supplements in the vain of creatine (5 grams) and glutamine.


Glutamine is an amino acid heavily involved in the recycling of lactic acid back into pyruvate.

Pyruvate is the limiting factor of our anaerobic metabolism, which weightlifting ultimately is.

Further, our muscles are very capable of loading lots of glutamine as a pool.

Meal planning for weightlifting basics

Protein is king today. That’s because it’s easiest to eat creatine and glutamine if we focus on protein eating.

meal planning for weightliftingBreakfast

Get your protein in early, of course, the leaner, the more nutrient dense, the more healthy. Calories are kept low.

Otherwise, take in your day’s sugar here too.


Nosh away on protein heavy foods in concert with complex carbs.

Think about a smart source of caffeine here too.


Eggs, daily, some nuts and seeds add glutamine into your eating profile with relative ease.


Simply eat your dinner by eating two-thirds in protein.


Harvard Health. Edu

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