Weightlifting is one of the core sport in the Modern Olympic Games since Athens 1896. These athletes rise huge amounts of weight over their heads from the floor. In these intense movements weightlifters use more than the 50% of their maximum strength.
This sport divides athletes in different categories in relation with the bodyweight. Imagine then how important is discover which is your category and earn or lose weight strategically to obtain advantages.
When you spend hundreds of hours training, it is fundamental also to schedule eating pauses during the day.
The ideal proportions to weightlifter is: 40%carbs, 30%protein, 30%fats. Carbohydrates are the main source of power. You should consume them in little amounts and well distributed all day along. It is important to eat carbs with low glycemic index (potatoes, whole pasta, bread, and rice). This is how you will avoid fatigue.
As the rest of resistance athletes, you should acquire the habit of drinking water, even if you are not thirsty. You have to be aware about where are your trainings and competitions because, depending of them, you should drink more or less water. Dehydration causes an increase in fatigue perception and less ability to concentrate. This is because blood is more concentrated, blood sugar level rises and insulin activates, this provoke the blood sugar level coming down fast and an increase of inflammatory process, boosting lesions.
The quality of the food is as important as how much or how often do you eat.
When you spend hundreds of hours training, it is fundamental also to schedule eating pauses during the day. You have to refill the tank with enough energy, nutrients and liquids. Eat five times a day to develop strength and power. The main meal should be taken 2-3 hours before the training or the competition, saving snacks for one hour before the practice.
The quality of the food is as important as how much or how often do you eat. Low glycemic index carbs as oats, whole rice, quinoa, pasta, artisanal bread. You should include lean protein and good fats in the following proportions: 2/3 vegetables, 1/3 meat, fish, eggs… Restrain fried food, the cause heavy digestions or even indigestion during competitions. High-fiber food may cause bloating, so avoid it. Combine animal and vegetal proteins, you can obtain them from legumes, dried fruit and nuts or soy by-products. Weightlifters combine a rich diet as we have described before with sport and dietary supplements. Whey protein to develop muscle mass, creatine to increase strength and stamina, HMB to increase workout tolerance… There are a lot of products to obtain and reach your body limits, but always consume them under medical supervision.