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Weightlifter’s Nutrition Before And After The Training Sessions

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Weightlifter’s Nutrition Before And After The Training Sessions

Most people will know and agree, in order to progress with your training it is necessary to pay attention to your diet. This said, anybody can lift a barbell. However given appropriate diet and training routine, this can ensure you remain healthy as well as strong at the same time.


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Now prior to your session, in order to survive, maintain muscle mass, and have sufficient energy level – your body needs carbohydrates. If you consider a typical food intake, you’d aim for – 70% carbohydrates, 20% protein, and 10% fat. So, what does the carbohydrate do? In simple terms, upon intake, the carbohydrate turns into glucose which in turn powers our brain, muscle, liver etc. Hence why it is so important. It is the energy supply body requires to maintain its performance. 

after your session

The carbohydrates can be divided into two categories – simple and complex. In order to boost carbohydrate intake, prior to the session, one could obtain it from food such as toast with jam, bananas, whole-grain cereal and pasta, or even marshmallows! One should note, in order to stimulate release of energy from glucose, the body requires vitamins of group B (B1, B2, B3, PP) which can be acquired from food such as – dried fruit, toast with poached eggs, cereals and bran.

Now after your session, your body must restore its glycogen level. Hence why carbohydrate will remain an important component of each subsequent meal. However in addition to glycogen, the body will also require protein. So, given a typical food intake, you’d aim for – 50% carbohydrates, 40% protein and 10% fat. For instance, you could eat rice with turkey or white fish, cottage cheese with fruit etc.

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If you do not have the time to calculate the correct diet for a day, week or a month, I advise you following – program. It has been specially designed by a professional dietician. And remember, there is no such thing as “protein-carbohydrate window”. Therefore running for a portion of cereal, or a banana in the locker room does not make sense. If you are very hungry – have a snack, but the best way is to eat in peace taking into consideration the food you consume and its benefit to your body.

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Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

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