Author Topic: Nutrition for weightlifting! What are your thoughts? (Read 1734 times)

Shawn Thomas · « **on:** Jan 04, 2007, 04:39 PM »

I believe this must play a major role in the development of the lifter. Recovery and regeneration is key. I rely heavily on solid eating habits and supplementation to help with my overall progress. I have been in the iron game 20 yrs now. Bodybuilding/powerlifting, and in the last 4 years Oly-lifting. At 34 I find my body is really starting to change. Slower recovery, more soreness. Here is my daily intake by the numbers:

Ht-5'10 wt-float between 90-94kg
Calories: 3500-4000
protein:180-200 grams
carb:200-300 grams (i struggle with this area, tough time meeting requirements, probably that ol' BB mindset)
fat: 120-150

I supplement with Whey,creatine, glutamine,flax/fish oils, vitamin c and greens plus

What are some your thoughts on this subject? and is there anything i can change?

Dave Almeida · « **Reply #1 on:** Jan 04, 2007, 05:28 PM »

An increase in protein will help with recovery. I'm at 77kg and i get around 250grams or more on training days. You really should get more protein at that weight.. How's your body composition? Fairly Lean? Good job on the healthy fats theyre very important and I struggle to get even close to that many healthy fats in one day. Your carbohydrate intake is fine, just get the protein up. I know most people say 1g per lb of body weight, but thats for someone who is an average lifter just trying to get the hang of it, if you are a serious athlete you need more for better recovery.

And bodybuilders really do know their nutrition and recovery, it would help many lifters if they followed the principles you do.

Jim Hooper · « **Reply #2 on:** Jan 04, 2007, 06:50 PM »

Correct philosopy, great diet profile, good choices of supplements -- but consider adding one more simple one, a multivitamin and mineral daily. Everybody thinks they get enough, but if you track even a relatively good diet, you'll see shortfalls in one or another essential nutrient every several days if not all the time. Not a big deal to Joe Citizen, who can ride along with some of his chemistry set operating sub-optimally for days or weeks and never notice -- but BIG deal to people who are trying to remodel neuromuscular systems 24/7/365 -- especially if they are trying to do so drug free. And if you think you are feeling it at 34 . . . just wait another 10 years or so. . . .

Ryan Ventrella · « **Reply #3 on:** Jan 04, 2007, 07:16 PM »

I think optimal diet and supplementation play a huge role in weightlifting for recovery and growth. Bodybuilding is very similar to weightlifting in some aspects. The training movements are different, but the recovery is similar. I supplement with multivitamins, fish oils, amino acids, creatine, and protein. These seem to be helpful for the recovery process.

Shawn Thomas · « **Reply #4 on:** Jan 04, 2007, 07:22 PM »

Dave,

I have been following the "Power Eating" plan by Dr. Nancy Kliener (nutritional consultant to the Seattle Seahawks). I really like her book, she plans out eating regimans for O-lifters. She is big on the calories and carbs,moderate to high on the protein and fats. The carb thing I still can't rap my head around. I use to take in high levels of protein like urself. However, I was concerned if I was truly utilizing all of it, so I backed off a bit. But on the other hand when I was BBing/PLing I found hi-protein helped, I felt stronger. I think I will give it a go.
I am around 17-20% b.f.(rough estimate). I am at my strongest at 94 when I am o-lifting. 87-90 kg when I go on fit kick.

Dave Almeida · « **Reply #5 on:** Jan 04, 2007, 11:25 PM »

If you are seeing good results keep it up. If you want a change of pace, up the protein and cut back on some carbs or fats slightly so you dont see any unwanted weight gain. Where do u get most of your healthy fats from? I need some ideas as I get most of it from the occasional fish dinner and the almonds I eat every day.

Shawn Thomas · « **Reply #6 on:** Jan 05, 2007, 12:59 PM »

Flax Oil 2 tbl. spoons a day, usually in my shakes
Alaskan Fish Oil Tablets 3 per day
Almonds 1/3 cup per day
I cook my eggs in olive oil, I use grain fed eggs
I use to take cod liver oil, old school hippie crap my mom use to feed me. Good stuff,super healthy for u, tastes like cripe....but works. Don't worry,it won't turn u into a hippy....lol!!

Sidebar: I saw ur profile, ur 19. Whatever u do, never stop O-lifting. I wished I got started when I was younger, I would be lifting a helluva lot more. U will be throwing some good weight up over the next few years. My training partner is 25. He got started at 23. He is pulling some impressive weight. One thing that will benefit u from ur P.L experiance is deadlifting, dont' stop doing it, both clean and snatch grip styles.

Dave Almeida · « **Reply #7 on:** Jan 05, 2007, 06:13 PM »

I need to start having some olive oil or flax oil with my food and shakes. Those are all great sources of healthy fats ur taking in so don't change that.

And just as a general guideline for protein intake for lifters if they read this. If you are training 4 times or more a week then really shoot for 1.5grams per Pound of body weight, not kilo. 1.8 - 2.0 are the upper regions you would want to go if not satisfied. It will help with recovery and overall body composition. The carb portion of your diet should be based on metabolism and goals. I can get away with a lot of carbs, many people cannot.

Response to your sidebar: At 19 I feel too old already after watching kids younger than me (Ilya Ilin and Kolecki in 2000) dominate to ever really lift any big numbers haha. But I'm still deadlifting just because it will help build overall strength while I drill my full lifts and work on leg strength in hopes of competing for the first time in August.