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 Keep protein at approximately 1 g/lb of body weight every single day unless
you’re cutting weight, in which case increase it to 1.3–1.5 g/lb/day.
 When in doubt, eat lean meats and veggies.
 Eat a variety of colors, flavors, textures, and scents.
 Supplement with creatine, Vitamin D, and calcium (if you don’t get enough
through your diet).
 After weighing in, stick to a “normal” diet, but make it a point to rehydrate. Also,
feel free to eat a little bit more than usual, but stick to foods that you eat on a
regular basis so as to avoid an upset stomach.
What to Bring to the Meet

Meet day is stressful enough as is, and the last thing you need is to be worried about little
things that can easily be avoided. Having been through all of this myself, below I’ve
made up a brief list of items that you should consider preparing beforehand and

bringing to the meet:
 Light, simple, and easily digestible food (These should be foods that you eat on a
regular basis without gastrointestinal problems.)
 Coffee (Sometimes they sell it at the competition and sometimes they don’t. If you
drink coffee every day, make sure to bring it with you.)
 Lean protein such as chicken, turkey, and tuna
 Whole grain bread, brown rice, quinoa, and other carbohydrate sources that aren’t
overly filling or difficult to transport
 Apples, bananas, and pre-cut melon are my fruits of choice
 Peanut butter and jelly with natural peanut butter and sugar-free jelly on whole
grain bread
 All essential powerlifting equipment needed for the meet (This should be packed
in a duffle bag the night before.)
 Cash, cash, cash (because you never know)
 Music player, book, and/or friends to keep you company (You’ll have a while
between attempts, so it’s good to relax, hang out, and give your mind a rest.)