***Olympic weightlifting nutrition***

[ftwrestler]

wut?

"White rice, brown rice, China rice...I don't care man I just want some rice."
-Papichulo

fair enough. im not picky either, black rice just tastes awesome

[schabowy90]

Good point about the triples in cj.

Trader joes organic jasmin rice ftw. It's high in gi tho.
I'm obsessed with their sweet potato fries right now. Oven at 425 for like 30-40 mins hngggg.

[huntito]

I have a huge amount of dairy, which probably negatively affects recovery, but I love dairy and need the protein/calories.

can someone please explain this to me?

[Progidy3]

Definitely IN on topic. <3 Weightlifting and <3 Nutrition haha. As for my diet i am building it up as I go on a day-to-day basis.

1) http://www.livestrong.com/article/35...trition-foods/
2) http://www.livestrong.com/article/41...lifting-diets/

[schabowy90]

Definitely IN on topic. <3 Weightlifting and <3 Nutrition haha. As for my diet i am building it up as I go on a day-to-day basis.

1) http://www.livestrong.com/article/35...trition-foods/
2) http://www.livestrong.com/article/41...lifting-diets/

Ohhhhhh livestrong website. Jack of all trades master of none.

[tfk44]

can someone please explain this to me?

There's a whole big long debate about dairy, especially milk, that claims they trigger bad reactions in the GI system, and they cause all sorts of lactic acid flareups and other things in the muscular system. Broz dislikes milk, as does most of the bodybuilding community.

Personally I love milk and it's one of my favorite foods/drinks (it speaks to the greatness of milk that it can be both at the same time), and I've never had any problems whatsoever with lactose, so I continue to drink about 2 gals a week of whole milk, along with plenty of cheese and other dairy. But I'm also old, inflexible, and my soft tissue takes forever to recover, so take it for what it's worth.

[ftwrestler]

can someone please explain this to me?

it's bull****. i consume plenty of dairy, and i am pretty lean. i am also never sore really. (minus my joints of course)

people just want a nutritional pariah to bash so it seems like they know what they are talking about. (no offense to who ever said it ITT)

other things people love to bash:
carbs, fat, protein too much or too little of either, fructose in fruit, are veggies necessary, protein shakes.

just drink your milk and eat your yogurt. if you dont like how you feel after a couple weeks, then stop doing it.

[matjusm]

I'll put some input on this as well:

I guess if you're trying to put on muscle, then a weightlifter's diet shouldn't be much different than what a bodybuilder eats during a bulk, after all they both lift weights.

As for me, the key is meat and potatoes and variations thereof (rice, pasta, couscous, etc). During the summer I put on about 8kg of weight over a 3 month period and my diet was this:

Meal 1: Muesli or porridge (oatmeal, buckwheat) plus eggs (occasionally with bacon)
Meal 2: Ham and cheese sandwich on dark rye (the best kind of bread, all else I and everyone else in Estonia doesn't even classify as bread)+protein drink (just powder and water, nothing fancy)
Meal 3: Hot meal in a cafeteria, usually pork or chicken with rice/potatoes
Meal 4: Another sandwich and protein drink, about 50g of peanuts
Meal 5: Either a small hot meal (meat+potatoes style food) or a bowl of cereal, just something quick before my workout.
Meal 6: Post workout shake
Meal 7: Big dinner with lots of meat. I also end every day with 200-250g of quark cheese which in the west seems to be an undiscovered source of protein but in Estonia is a favorite in the strength/bodybuilding community.

So in conclusion: lots of meat, eggs and quark.

[huntito]

There's a whole big long debate about dairy, especially milk, that claims they trigger bad reactions in the GI system, and they cause all sorts of lactic acid flareups and other things in the muscular system. Broz dislikes milk, as does most of the bodybuilding community.

Personally I love milk and it's one of my favorite foods/drinks (it speaks to the greatness of milk that it can be both at the same time), and I've never had any problems whatsoever with lactose, so I continue to drink about 2 gals a week of whole milk, along with plenty of cheese and other dairy. But I'm also old, inflexible, and my soft tissue takes forever to recover, so take it for what it's worth.

it's bull****. i consume plenty of dairy, and i am pretty lean. i am also never sore really. (minus my joints of course)

people just want a nutritional pariah to bash so it seems like they know what they are talking about. (no offense to who ever said it ITT)

other things people love to bash:
carbs, fat, protein too much or too little of either, fructose in fruit, are veggies necessary, protein shakes.

just drink your milk and eat your yogurt. if you dont like how you feel after a couple weeks, then stop doing it.

Thanks for clearing that up guys. I agree that it's an amazing super food, I have it all the time along with cottage cheese and greek yogurt and I feel fine.

So in conclusion: lots of meat, eggs and quark.

omg I wish we had quark over here... I can't find it anywhere. last time I had it was in 2008 when I went to Hamburg. It's so good with cereal lol

[matjusm]

omg I wish we had quark over here... I can't find it anywhere. last time I had it was in 2008 when I went to Hamburg. It's so good with cereal lol

If you ever went to an Estonian supermarket you'd find like 10 different kinds of it of all sorts of flavors, plus little chocolate covered quark snacks are very popular here as well. Its a shame that its so hard to find in the rest of the world. I'm currently living in the UK and the kind they have here (the only one the supermarket provides) is pretty disgusting when eaten on its own so I have to drown it in yogurt to make it edible.

[ftwrestler]

If you ever went to an Estonian supermarket you'd find like 10 different kinds of it of all sorts of flavors, plus little chocolate covered quark snacks are very popular here as well. Its a shame that its so hard to find in the rest of the world. I'm currently living in the UK and the kind they have here (the only one the supermarket provides) is pretty disgusting when eaten on its own so I have to drown it in yogurt to make it edible.

wut?

[matjusm]

wut?

Unfortunately they only have those in Estonia so this knowledge is not applicable anywhere else in the world.

[ftwrestler]

Unfortunately they only have those in Estonia so this knowledge is not applicable anywhere else in the world.

that was my thought.

how do people feel about juicing. (blending veggies and fruit and stuff)

i have started experimenting with this

[feces99]

that was my thought.

how do people feel about juicing. (blending veggies and fruit and stuff)

i have started experimenting with this

a lot healthier than anything you can buy from conventional stores.

[huntito]

that was my thought.

how do people feel about juicing. (blending veggies and fruit and stuff)

i have started experimenting with this

i loved it when I had my mini blender, before it exploded -____-

used to put in 2-3 cups of spinach, 2 cups OJ, some strawberry protein powder and maybe a banana, loved it. I know that's not really your typical juicing recipe but it was how I got my daily spinach needs. I'm too poor to get a legit juicer lol

[ftwrestler]

so i have been playing around with timing of meals, and i have come up with some favorites of mine that i would like to share. I try to do these everyday


post workout: this is religion for me. I do this everytime
1 chiobani
16oz of 2%milk w/ 1 scoop muscle milk, 2tbsp of rice protein

last meal of the day:
1 sweet potato
1/2 cup black rice
6oz of fish protein (usually swai)
1/2 cup broccoli
1 whole pomogranate


green shake: 1-2x a week
2cups spinach
1 cup kale
16oz green tea
2 granny smith apple

[Saintsqc]

Why nobody talk about macro and caloric surplus??

No IIFYM here?

I'm unaware.

[schabowy90]

Why nobody talk about macro and caloric surplus??

No IIFYM here?

I'm unaware.

It's because as weighlifters I think we go a bit more by feel. I don't really count macros, I'm just always high protein moderate to high fat and low to moderate carbs. I have a big appetite so I'm not worried about under consuming.

Ive been tinkering with diet so much the past several years that I don't really care anymore for iifym. With that said, I think it's important to value nutrients/micros/fiber. Ill usually let loose a bit on sat or sun but during the week I won't "fit in" a Reese's when I can have some berries of equal sugar/carbs.

[DaTruth1]

Macros is a bodybuilding thing IMO. Calories/macros is for precise weightloss/gain, but it is not the only factor when dealing with performance/recovery.

[Saintsqc]

Macros is a bodybuilding thing IMO. Calories/macros is for precise weightloss/gain, but it is not the only factor when dealing with performance/recovery.

It's because as weighlifters I think we go a bit more by feel. I don't really count macros, I'm just always high protein moderate to high fat and low to moderate carbs. I have a big appetite so I'm not worried about under consuming.

Ive been tinkering with diet so much the past several years that I don't really care anymore for iifym. With that said, I think it's important to value nutrients/micros/fiber. Ill usually let loose a bit on sat or sun but during the week I won't "fit in" a Reese's when I can have some berries of equal sugar/carbs.

My mind is blown lol!

Do you guys follow bulk/cut phase? Or are you all "maintaining"? Do you grow much muscle mass even if your diet doesnt focus on gaining mass?

[ftwrestler]

My mind is blown lol!

Do you guys follow bulk/cut phase? Or are you all "maintaining"? Do you grow much muscle mass even if your diet doesnt focus on gaining mass?

weightlifters dont bulk/cut

that is for bodybuilders. I eat lots of food. I have been eating tons of food lately and been losing weight. Getting much stronger and gaining relative strength, but i have lost about 10lbs since i have started weightlifting. Weightlifting is not something that builds muscle by hypertrophy like bodybuilding. most of weightliftings strength gains are by neurological adaptations rather than transient hypertrophy. I do some hypertrophy work to maintain a balanced body but that is it.

[Saintsqc]

weightlifters dont bulk/cut

that is for bodybuilders. I eat lots of food. I have been eating tons of food lately and been losing weight. Getting much stronger and gaining relative strength, but i have lost about 10lbs since i have started weightlifting. Weightlifting is not something that builds muscle by hypertrophy like bodybuilding. most of weightliftings strength gains are by neurological adaptations rather than transient hypertrophy. I do some hypertrophy work to maintain a balanced body but that is it.

I see! I'm surprised

People I see who does a lot of weightlifting have well developped legs, shoulders and back. Are they a minority?

Why powerlifter forever bulk and weightlifter maintain? I wonder why weightlifters doesnt bulk when they are not doing competition anytime soon to help with their strength gains?

[DaTruth1]

^You get a lot of myofibril hypertrophy from weightlifting, because it is high volume and high intensity. It's not the same kind of sarcoplasmic hypertrophy that you see in bodybuilders though, carbs/insulin is not nearly as important in gaining size as a weightlifter.

[ftwrestler]

^You get a lot of myofibril hypertrophy from weightlifting, because it is high volume and high intensity. It's not the same kind of sarcoplasmic hypertrophy that you see in bodybuilders though, carbs/insulin is not nearly as important in gaining size as a weightlifter.

thisssssssssssssssssssssssssssss

and most if not all weightlifters have big legs and shoulders. never said you could not build muscle, you just wont pack it on

[Saintsqc]

^You get a lot of myofibril hypertrophy from weightlifting, because it is high volume and high intensity. It's not the same kind of sarcoplasmic hypertrophy that you see in bodybuilders though, carbs/insulin is not nearly as important in gaining size as a weightlifter.

thisssssssssssssssssssssssssssss

and most if not all weightlifters have big legs and shoulders. never said you could not build muscle, you just wont pack it on

Ok ok I understand the myofibrils hypertrophy part.

A question remain though. Why maintaining is more advantageous than the bulk/cut phases? Dont you make better gains while being on a caloric surplus?

[DaTruth1]

Ok ok I understand the myofibrils hypertrophy part.

A question remain though. Why maintaining is more advantageous than the bulk/cut phases? Dont you make better gains while being on a caloric surplus?

You don't need to be in a huge surplus to gain strength/mass with our kind of training (like FT said, a LOT of it is neuro) and if you are in a large deficit you are prone to lose strength. It is more beneficial to eat close to maintenance year round and make small adjustments (sometimes eat a bit more, sometimes eat a bit less) to put on only as much size as you need to.

[Saintsqc]

You don't need to be in a huge surplus to gain strength/mass with our kind of training (like FT said, a LOT of it is neuro) and if you are in a large deficit you are prone to lose strength. It is more beneficial to eat close to maintenance year round and make small adjustments (sometimes eat a bit more, sometimes eat a bit less) to put on only as much size as you need to.

I'll maybe switch to oly lifting (if I can find a coach) and I was curious about how weightlifters deal with their diet.

Thx to you guys

[ftwrestler]

Ok ok I understand the myofibrils hypertrophy part.

A question remain though. Why maintaining is more advantageous than the bulk/cut phases? Dont you make better gains while being on a caloric surplus?

because weightlifting is all about relative strength. (maybe not all)

you dont bulk/cut in this sport. it makes no sense. neurological adaptations

[Faparama]

I stay away from most sugars/sweeteners and any preservatives or man-made food imitations. Since I made the switch to a "Paleo-inspired" diet and organic food and produce, my strength, stamina, and mental clarity have all increased.

Currently, I'm at about 4,000 calories a day. I don't count macros or anything -- I just eat when I'm hungry (4-5x a day). I'd probably describe it as high protein, high fat, moderate carb. Everyone in my office gives me sh*t because I walk in with a cooler full of food, lol. It's expensive and requires a lot of prep time, but I think it's absolutely worth it after feeling the difference coming off of a diet that was primarily Five Guys, Chinese food and 1/2 gallon of milk a day.

[Lamborg]

bump