This post workout meal plan has been tailored to incorporate a high amount of carbohydrates and protein, with 161.7g carbohydrates and 153.6 of protein. The RNI for protein is 0.75g/kg/day for adults (British Nutrition foundation 2021), meaning this athlete if living a sedentary lifestyle should be consuming 47.4g. However due to the fact this is a post powerlifting competition and she weight trains 5 times a week, her protein intake will be increased to 1.4-1.8g/kg/day, making her protein goals to be 88.5g-113.8g a day. Since her muscles will be in recovery her protein amount for this meal plan is on the higher side, to enable muscle recovery.
Although this athlete has a vegan based diet multiple scientific studies have shown that plant based food is useful for improving Body composition, which increases overall strength (Hernandez-Martinez, et al., 2020)
Protein is a crucial element in a powerlifters diet, especially post competition as It assists in building and repairing muscle after trauma occurs as studies have shown insufficient recovery can lead to injuries and loss of preparation (Aidar, et al., 2022). In her meal plan protein has been incorporated in every meal to aid replenishment. The porridge contains vegan protein powder which holds 20g, the lunch includes tofu nuggets containing 27.3g, the sweet potato and chickpea curry has 38.6g, her chia seed pudding holding 25.5g and finally her pre-sleep protein shake containing 20.1g.
Protein is important for a weightlifter as recent studies have shown that elevated protein levels help with protein metabolism and subsequent stronger body weight (M S Westerterp-Plantenga, 2006). Strength training allows the regeneration of muscle myofibers and the activation of satellite cells, as well as hypertrophy (Aidar, et al., 2022).
Carbohydrates main aim is to provide energy to cells and to aid the process for protein resynthesis and increase athletic performance (Karelis et al., 2010)(Carbohydrates and exercise, 2022)(Vanderhoof, 1998). If little to no carbohydrates are consumed exercise becomes difficult as there is a severe reduction of muscle and liver glycogen limiting training and competitive performance (F.Coyle, 2007).Power lifting is a high exertion sport. For high exertion sports muscle glycogen is used if not enough energy is stored from the carbohydrates (Kanungo et al., 2018).
The desired carbohydrate intake is to be 50% of daily intake (British Nutrition Foundation 2021), and during training the recommended g/kg/day is 5-7g/kg/day (Burke et Al 2001), making her goal to be 316g which in this recovery meal plan she doesn’t meet. The reason for this being the protein intake being her main source of fuel to enhance replenishment and resynthesis. Future meal plans will tailor toward higher complex carbohydrates for extended sources of energy to enhance her training (Austin&Mann 2021).
Her carbohydrates in her plan come from every meal, alike the protein. Her breakfast contains 46g, mainly coming from her oat flakes, her lunch contains 8.2g, her dinner contains 83g, the primary sources being brown rice, chickpeas and sweet potato and her chia pudding holding 16.6g.
Maintaining proper hydration is a key principle in life, especially within sports and fitness. Water loss is natural within daily life dye to sweating, physical activity, and more. On a day-to-day scale 16 ounces of water is lost through respiration and perspiration and 48 ounces lost through elimination and through exercise around four cups of water per hour. As an active individual it is highly recommended that you should consume 1.5 – 3 gallons of water a day in order to stay at an optimum level of hydration (Behar, 2005).
Fat is a key nutrient for weightlifters and for overall function of the body. Studies suggest that a weightlifter should be consuming a moderate amount of fats, around (0.5-1.5g/kg/day) (Lambert, Frank and Evans, 2004). Fats such as omega 3 and omega 6 is ideal for consumption for weightlifters as they provide enough good nutrients and will allow for no supplements needed but further research is needed to allow for in-depth information on the effects on muscle hydropathy and recovery (Iraki et al., 2019).
To conclude, each nutrient is important for a powerlifters diet, to aid muscle growth, recovery, and resynthesis. In future after recovery, more carbohydrates will be tailored into her future diet to improve performance.
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