Powerlifting Diet Plan: Meal Planning For Building Muscles With Fitelo

Snehil Sharma

Written by Snehil Sharma

Powerlifting Diet Plan

Table of content

Are you a powerlifter looking to gain strength? But confused about what should you include in a powerlifting diet plan.

As a powerlifter, you require a different variety of nutrition than the average bodybuilder. Over the past few years, the old mentality of powerlifters that ‘weight moves weight’ has started shifting nowadays. But look at many of the current top lifters, and you will come to know that they are leaner and more muscular than ever.

Nowadays, more people are educated about nutritional values. A powerlifter is one who wants to optimize their training and recovery, so consuming enough calories is important.

Furthermore, consuming a proper amount of carbs, protein, and fats can help powerlifters to reach any fat-loss or muscle-building goals.   

Macronutrient Breakdown For A Powerlifting Diet Plan

There are five principles that are equally essential to understand when it comes to the powerlifting diet plan for weight loss. So, let’s see what’s important to consider while preparing a powerlifting meal plan.

  • During most training periods, powerlifters should increase their caloric intake by about 15% above their baseline calories. This will help them build lean muscle mass. This will also help powerlifters make greater gains in strength. 
  • During the powerlifting competition phases, the powerlifters need to maintain or reduce their body weight according to a specific body-weight category. So, nutrient timing (i.e., when you eat) is not as essential as overall caloric intake.  However, this nutrient timing supports better muscle recovery and strength. 
  • Nutrient type (e.g., what you eat) helps you improve overall wellness and energy levels.  Thus, supplementation, for example, with creatine monohydrate, caffeine, and beta-alanine, has been shown to have beneficial effects when added to a healthy powerlifting diet.
  • Also, during competition day, nutrition requires proper meal timing, with high-carb foods, high protein foods, and low-fat meals.

Calorie Breakdown In Powerlifting Diet Plan

Powerlifters need to build muscle in order to develop their potential for 1 rep max strength. So, in order to build muscle, they need to take in more calories than they burn.

When they consume fewer calories than they burn, their body will break down muscle and use it for essential brain energy, which is the opposite of what you want for powerlifting.

So, how do you determine calorie requirements?

Did you know that even at rest, our bodies are working hard to keep us alive? Yes, according to BMR (basal metabolic rate), the minimum number of calories required for basic functions at rest

In fact, our body burns calories to support breathing, circulation, nutrient processing, and cell production.

Once you have determined your basic caloric needs, you can then add activity factors according to how active you are.

BMR Calculation For Meal Plan Powerlifting

Here’s an example:

  • For example, your BMR is 2,000 calories per day.
  • Also, you are exercising 6-7 days per week, so you’ll want to multiply your base needs by 725.
  • 2,000 calories x 1.725 = 3,500 calories per day.

The Best Foods To Include In Vegetarian Powerlifting Meal Plan

Here, let’s share a list of foods that can be included in your powerlifting meal plan:

  1. Carbohydrates

In high-quality carbohydrate sources for powerlifters’ meal plans, you can include:

  • Oats
  • Potatoes
  • Sweet potatoes
  • Brown rice
  • White rice
  • Fruits
  • Whole-grain bread and pasta
  • Beans

If you need fast-digesting carbs to consume during a workout, then you can try things like candy.

Also, you can include processed carbs like breakfast cereals if you require a high-carb intake.

However, most of the carbs should still come from the foods we have listed above, as they will provide more of the nutrients your body needs for overall health.

  1. Protein

Here, let’s share some of the proteins that you can include in a meal plan for powerlifting:

  • Poultry (chicken breast)
  • Greek yogurt
  • Eggs and egg whites
  • Fish and shellfish
  • Tofu
  • Protein powder (plant-based)

If you are following a vegan powerlifter diet plan, then you can also consume foods like quinoa, roasted chickpeas, and lentils for protein. However, these foods are also high in carbohydrates.

  1. Fat

Here, we are sharing some of the best fat sources for powerlifters, including:

  • Avocados
  • Olive oil
  • Olives
  • Dry fruits, nuts, and seeds
  • Nut butter
  • Dark chocolate
  • Full-fat dairy products
  • Fatty seafood

4. Vegetables

Green vegetables contain vitamins and minerals that help you keep your body functioning properly, which is important if you want to boost your longevity in the sport.

  • Leafy greens
  • Broccoli
  • Brussels sprouts
  • Asparagus
  • Green beans
  • Carrots
  • Beetroot
  • Mushrooms

Meal Sample Of Powerlifting Diet Plan

Many powerlifters find it difficult to consume food due to a lack of education on daily nutrition. But there are general guidelines to follow to ensure the success of the platform.

So, let’s have a look at a meal sample from a powerlifting diet plan:


1: Morning- Breakfast

  • 1 large red potato
  • 170 g of chicken breast

2: Pre-Workout

  • Protein pancakes with sugar-free syrup
  • ½ cup oats
  • 2 whole eggs

Following this meal, we have a pre-workout.

3: During The Workout

  • Intra-workout supplement with carbs

Immediately after training, take your prescribed protein shake with sugary cereal.

4: Post-Workout

  • 2 large sweet potatoes
  • 1.5 cups of oats
  • 170 gm chicken breast with BBQ sauce

5: After-Workout

  • Half cup rice
  • 170 g of steak

6: Dinner

  • Steamed vegetables
  • 170 gm of chicken breast

Day-2 (When Not On Training – Off Day)

1: Morning- Breakfast

  • 1/2 cup oats
  • 8 egg whites
  • 2 whole eggs

2: Pre-Workout

  • 1 red potato
  • 226 g of chicken breast
  • 1 tablespoon of fish oil

3: During The Workout

  • Steamed vegetables
  • 226 g of chicken breast
  • 1 tablespoon peanut butter

4: Dinner

  • Steamed vegetables
  • 226 g of salmon

Please Note: This diet plan is a meal sample for a powerlifting diet plan. If you need a properly designed and customized diet plan according to your BMR, then please contact our expert dietitians. Also, you can schedule a call for a consultation.

Summary Of “Powerlifting Diet Plan.”

Being a powerlifter, you’re like a superhuman working to find ultimate power. So, you should consume nutrients like one.

Undoubtedly, your diet will determine whether or not you reach your goal. Always prioritize what you put in your body by focusing on whole foods. Also, aim for macronutrient balance and time what you eat according to your needs.

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Frequently Asked Questions

What Does Powerlifters Diet Plan Include In A Day?

A powerlifter diet plan should have a macronutrient breakdown of 5-8 g per kg body weight of carbohydrates, 1.4-2 gram per kg body weight of protein, and 30% of total calories from fat per day.

What Is The Best Thing To Eat Before Powerlifting?

It’s best to have high glycemic index foods during or after exercise (such as glucose, potatoes, bagels, raisins, oatmeal, and sugar) and stick with low to moderate index foods before exercise.

Is Powerlifting Diet Plan Good For Physique?

Yes, you can build muscle with powerlifting. More than likely, you will build muscle with powerlifting training, especially in the first couple of years of starting the sport. However, you will gain muscle at a different speed and achieve a different “look” than a traditional bodybuilder.

What Is The Best Body Type For Powerlifting?

Endomorphs are best suited for strength and power sports such as powerlifting, strongman, and sumo wrestling. Their large size, short limbs, and easy ability to pack on muscle will give them an advantage in these types of activities.

Do Powerlifters Eat Like Bodybuilders?

Powerlifters, like bodybuilders, eat high amounts of protein and carbs for muscle growth, energy, and recovery. However, powerlifters eat more for performance, while bodybuilders eat more for aesthetics. As such, powerlifters may eat more than bodybuilders and be more flexible with their diets. Thus, bodybuilders tend to be stricter with their daily calorie and macro targets

What Is Keto Powerlifting Diet Plan?

The ketogenic diet is a low-carb, high-fat, moderate-protein diet. The most important aspect of this diet is lowering your carb intake low enough to reach a state of nutritional ketosis.

What Is Powerlifting Eating Plan?

Physicians, nutritionists, and fitness experts recommend that you get your protein from very lean cuts of red meat, chicken, or oily fish. You’ll want to stay away from fatty cuts of red meat and pork. So, healthy fats can come from lean meats, avocados, olives, olive oil, and nuts and seeds.

What Should I Eat In Powerbuilding Meal Plan?

Focus on long-lasting carbs like oatmeal with fruit, and lean protein like eggs or tofu, and avoid foods that are very high in fat (bacon, hash browns, sausage) or sugar (pastries, fruit juice, syrups). If your weigh-in is in the morning, then most powerlifters will simply wake up and pack a meal to eat after the weigh-in.

Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

2 Thoughts on Powerlifting Diet Plan: Meal Planning For Building Muscles With Fitelo
    19 May 2023

    Very informative thanks for publishing

      23 May 2023

      You’re Welcome!

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