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Case Study: Olympic Lifting
Mikia French
Liberty University
HLTH 645 Performance Nutrition for the Physically Active
March 17, 2023
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Selected Sport and Characteristics
Powerlifting
Powerlifting is considered an anaerobic exercise, it is a raw sport, a fight and show of brutal
strength against gravity. It uses quick bursts of energy, performing at maximum effort for a very
short stent of time. The training for main events involves anaerobic exercises of low repetitions
and very high weight at high intensity. Powerlifting is a strength and conditioning sport,
comprised of three compound lifts at maximum effort: deadlift, squat, and bench press.1 Training
for this sport requires intense dedication, mental focus, a thorough understanding of nutrition and
kinesiology.
Preseason needs/concerns/difference.
There are weight classes for both men and women, both often restrict their weight to make
the limit for the class they are going to compete in. Nutrition and following an intense and
precise training plan is imperative to success as well as injury mitigation. Concerns may include
not making weight, overuse injuries, muscle stimulation and growth, as well as choosing an
effective strength and conditioning program.1 “A powerlifter’s off-season program is designed to
reduce the weight used (60-70% of 1RM), build new muscle, increase exercise variation, address
weaknesses, improve athleticism, and allow the Central Nervous System (CNS) to rest and
recover from the taxing nature of traditional powerlifting workouts.”2
Needs also include the proper equipment including socks, shoes, wrist wraps, and a belt.3
Using the off season to proactively improve as a powerlifter and well-rounded athlete
demonstrates its significance during the preseason whether training with the conjugate methods,
block periodization or any other form of progressive overload training.3
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Energy requirements and Predominate Metabolic Pathway
Energy requirements for a powerlifter will change as progression occurs, but the metabolic
pathway will remain the same for the powerlifting events. Different pathways will be used
depending on the training session, this necessitates the reliance on different metabolic pathways
or energy systems. Energy requirements will differ from athlete to athlete and should be tailored
around goals, training loads, specific needs and the individual’s body composition.4
The predominate metabolic pathway energy system used for exercise in short bursts (up to
10 seconds) is the phosphagen system. The phosphagen system is used for powerlifting, which is
a short term, intense activity requiring the muscles to produce a large amount of power.4 The type
of power generated creates a high demand for ATP (adenosine triphosphate). The phosphagen
system is also called the ATP-CP (creatine phosphate) system and it quickly resynthesizes ATP.5
Creatine phosphate is stored in the skeletal muscles, it donates a phosphate to ADP (adenosine
diphosphate) in order to produce ATP.5 This process does not use fat or carbohydrates and it is
also oxygen independent, meaning that it does not utilize oxygen to resynthesize ATP.5 Fatigue
can strike quickly due to the limited amount of stored CP and ATP. “The production of ATP is
never achieved by the exclusive use of one energy system, but rather by the coordinated response
of all energy systems contributing to different degrees.”5
Dehydration risks/hydration guidelines
Just because powerlifters train indoors does not mean that there is not a risk for dehydration.
Hydration needs still must be met, especially with a high intake of protein. Only a 2% loss of
water in the body can adversely impact a powerlifters performance by 10-15%.4 Water is
necessary to metabolize protein, too much protein can lead to dehydration.4 Hydration should be
a focus after a grueling training session, especially if it lasts for more than two hours.3 It is
beneficial to drink water throughout the day as opposed to drinking an entire days’ worth in one
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sitting.3 A great way to gauge hydration levels is by looking at the color of urine, the lighter the
more hydrated, a dark urine usually indicates dehydration or a need for water.
Specific nutrient demands and deficiencies of concern
Having the time to dedicate to proper training and nutrition can be the difference in a
successful season. A fine-tuned balance of macronutrients is imperative to success. Lean protein
is needed to preserve muscle mass and promote muscle growth. When there is a positive balance
of protein, then muscle mass can be built, this will help to maintain a positive nitrogen balance
and promote skeletal muscle synthesis.4 During preseason training volume and intensity will
increase, it is important for the athlete to increase protein to replace what is lost through the
oxidation process.4
Their diet should include healthy fats and complex carbs. Macronutrient intakes should be
tailored to the individual’s needs and goals. Recommendations are that 10-35% of total calories
should come from protein, carbs 45-65%, and healthy fats 20-35% of all calories.6 The
recommendation for total carbohydrate intake for athletes in training is 3 to 12 g/kg of body
weight daily, with the assumption that caloric intake is adequate.4 Protein should not exceed
2g/kg of body weight, otherwise it could negatively impact their health.4 Deficiency concerns
can focus around micronutrient intake, as powerlifters may limit their diets to specific foods for
weeks to months at a time to meet goals. Other concerns could include the use of supplements
and not knowing the amount of specific ingredients in the supplements.
Recovery needs/concerns
Recovery is imperative following training sessions for the best results. Muscle damage
occurs during intense training sessions; therefore, it is important to replenish the diminished
nutrients to begin the repair/rebuild process of muscle tissues and ligaments. This is when the
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consumption of protein and carbohydrates is important to replenish muscle glycogen. Concerns
can revolve around the quality of food and supplements used to promote the recovery process.
Other challenges and dietary issues particular to Olympic Lifting
Behind the scenes challenges and dietary issues can include depression, anxiety, eating
disorders, drug abuse, to chronic conditions, and injuries.7 Intense psychological pressures and
physical demands can put enormous strains on the athletes, physically, mentally, and
emotionally.7 Dysfunctional eating patterns can occur due to the athlete’s desire to meet their
goals and to achieve a “sport-specific body-ideal” satisfaction, while eliminating the body
dissatisfaction.8 The introduction of steroids to new powerlifters and the use of steroids to the
veteran powerlifters is also a cause for concern. It has gotten so out of hand that it is almost
impossible to compete at the elite level without using drugs, that’s how prevalent steroid use is.9
References:
1. Periodization for Powerlifting – The Definitive Guide | Juggernaut Training Systems.
Published November 11, 2014. https://www.jtsstrength.com/periodization-powerlifting-
definitive-guide/
2. Gardner A. Off-Season Powerlifting Program (Ultimate Guide) |
PowerliftingTechnique.com. Published January 19, 2021. Accessed March 18, 2023.
https://powerliftingtechnique.com/off-season-powerlifting-program/
3. Your Guide to Powerlifting Essentials. GYMREAPERS. Accessed March 18, 2023.
https://www.gymreapers.com/blogs/news/your-guide-to-powerlifting-essentials
4. Dunford M. Nutrition for Sport and Exercise. Cengage Learning; 2021.
5. Karp J. The Three Metabolic Energy Systems - IdeaFit. IdeaFit. Published January 2,
2020. https://www.ideafit.com/personal-training/the-three-metabolic-energy-systems/
6. Catharine Anna Kebles, Hemric M. Omega Z Diet for Weight Loss.; 2021.
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7. Tate N. Olympic Athletes Vulnerable to Everyday Health Risks. WebMD.
https://www.webmd.com/fitness-exercise/news/20210716/olympic-
athletes_vulnerable_everyday-health-risks
8. Mancine RP, Gusfa DW, Moshrefi A, Kennedy SF. Prevalence of disordered eating in
athletes categorized by emphasis on leanness and activity type – a systematic review.
Journal of Eating Disorders. 2020;8(1). doi:https://doi.org/10.1186/s40337-020-00323-2
9. Bassett J. Professor’s study shows almost all powerlifters use steroids. The Daily
Collegian. https://www.collegian.psu.edu/archives/professors-study-shows-almost-all-
powerlifters-use-steroids/article_78de5ddd-ffcf-515b-b5c9-63b84dc9da76.html
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