Meal plan for one day – post-competition

Protein porridge: This meal is consumed around 8am, after a glass of water and an Americano coffee! Protein is the slowest digested macronutrient, therefore adding it to your morning meal will keep you fuller for longer which is a good way to start the day.

 

 

Snack – protein shake with chocolate oat milk: This is consumed around 10:30am as a snack before lunch.

 

Tofu nuggets, cous cous and greens: This meal is eaten around 12/1pm, consisting of all macronutrients of protein, carbohydrates and unsaturated (healthy) fats.

 

Snack – Dried mango: This is consumed around 3pm to keep carbohydrate levels high, as this macronutrient is vital for recovery.

 

Sweet potato, chickpea and spinach curry with brown rice: This is consumed around 5pm, containing all food groups again to reach a balanced and optimal diet.

 

 

Chia seed pudding: This is eaten roughly an hour after her main dinner meal. Our athlete eats chia seed pudding regularly in order to better her nutrient intake. Research shows chia seeds aid towards better heart health, better weight management, reduction of inflammation and improved digestion and detoxification.

 

 

Pre-sleep vegan protein shake: This drink is consumed an hour after her last meal (around 7pm) and is the last thing she consumes. Pre-sleep protein consumption is known to increase overnight muscle protein synthesis rates, which aids towards our athletes’ goals.

Overall macronutrient analysis: 

This is our athlete’s 1-day meal plan broken down using nutritics, showing 4 high protein and high carbohydrate meals as well as a pre-sleep protein shake. Nutritics software was used to log food intake in real-time in order to manage recipes and publish meals for future use. Due to our athlete being vegan, substitutes for meat were included in order for optimal protein intake.

How to eat as a powerlifter?

Eating food as a powerlifter requires a different approach. During and after training periods caloric intake should increase roughly by 15% in order to maintain lean muscle mass and aid with muscle recovery.