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Posted by u/sweaty_sarah··Nutrition

Struggling with my nutrition for Olympic lifting, any advice?

TL;DR: Looking for nutrition advice to support my Olympic lifting progress.

i'm a 20F who has been lifting for a year and focusing on Olympic lifts. I've noticed that my performance dips when I don't hit my macros, especially protein. I'm currently weighing 135 lbs and can snatch 95 lbs, but I want to get stronger and lift heavier!

I've tried tracking my food with apps, but I often feel lost on how much I should actually be eating for optimal recovery. Does anyone have specific advice on meal timing or macros that have worked for them? I'm ready to learn and improve my nutrition game!

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u/sweaty_sarah·

yep, meal timing is so crucial! i always eat a good snack about an hour before lifting. helps me feel more energized. i usually go for a banana with some peanut butter or a protein bar.

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u/recipequeen44·

Oh! I also make protein pancakes for breakfast sometimes. They're a fun way to start the day, plus you can sneak in oats and eggs for added protein and carbs. Mix it up with fruits or nuts!

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u/strongbutawkward·

i struggled a lot with my nutrition when i started lifting too. tracking macros helped, but honestly, i found that eating whole foods made a big difference in my energy levels. maybe try focusing on getting in more lean protein and whole grains.

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u/macrocounter98·

If you're tracking macros, try aiming for around 1.2 to 2.0 grams of protein per kg of body weight. Also, carb timing can be crucial for performance. Consuming carbs around your training sessions could help maintain your energy levels during lifts.

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u/no_caffeine_needed·

Honestly, the obsession with macros can get excessive. Focusing too much on numbers might lead to disordered eating patterns. Some people perform well with an intuitive eating approach, which is backed by research. Just saying, balance is key, not just macros

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u/macrocounter98·

I get that point, but numbers can provide structure for many lifters, especially those in competitive sports. It's not just about the food, but how it affects performance. It's all about finding what works for you.

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u/macrocounter98·

Aiming for a caloric surplus can be beneficial too if you're looking to build strength. Tracking everything might feel like a lot, but it helps you understand your needs better. Plus, u can adjust based on your training phases.

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u/no_caffeine_needed·

Careful with calorie counting too, people often underestimate how much they actually need. Stressing over every number can be counterproductive. Trust your body and its signals. It may take time, but listen to your hunger cues.

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u/calisthenics_dude·

for real, hitting those protein goals can be tough! i like to use bodyweight workouts as a warmup. helps get my mind in the zone while prepping for lifting. plus, it's nice to change things up

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u/wokeupnsweat·

I believe that mindset also plays a role in nutrition. Practicing mindfulness around meals can help you tune into your hunger signals. This can create a more positive relationship with food while ensuring you're still supporting your lifting goals.

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u/sweaty_sarah·

I find that if i have a protein shake after lifting, it helps me recover faster. Just make sure you're choosing a good brand with high-quality protein. Creatine and beta-alanine can also aid in recovery if you're into supplements.

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u/nurse_on_weights·

As a nurse, I see a lot of athletes not prioritizing recovery. After your workouts, focus on protein-rich snacks and some carbs for quick energy replenishment. It might help with recovery and future performance, especially after intense Olympic lifts.

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u/wokeupnsweat·

i totally agree with hydration! Adding electrolytes can also help if you're sweating a lot. It's a small change but can make a big difference in how you feel during workouts.

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u/recipequeen44·

Meal prep can save your life! I batch-cook chicken, quinoa, and roasted veggies for the week. It keeps my meals balanced and makes hitting macros easier. Plus, you can customize flavors to keep it interesting. Try out some sauces or spices!

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u/strongbutawkward·

I tried a meal delivery service for a while, and it made hitting macros way easier. Having pre-portioned meals took a lot of stress off. Just make sure they align with your goals.

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u/nurse_on_weights·

One more thing, hydration plays a huge role too! Aim for at least 2-3 liters a day, especially around your training sessions. It can really impact your performance and recovery, and it's often overlooked

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