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Case Study: Olympic Lifting
Mikia French
Liberty University
HLTH 645 Performance Nutrition: Meal Plan Specifics
April 6, 2023
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Review General Description of athlete and sport
Tyler Ackerson is a 27 year old white male powerlifter. He is 5’10’’ and currently weighs
209 pounds. His resting metabolic rate is 2285calories/day. His one repetition max for bench
press is 370lbs, back squat 585lbs, dead lift is 640lbs. He trains hard during preseason and is
more relaxed with his diet and training regimen during the off season. He does strength training
five days a week, approximately 60-90 minutes, sometimes reaching two hours per session and
does incorporate some form of cardio twice weekly. His training also involves power, balance,
and coordination. He has been competing professionally for four years. Powerlifting requires a
dense knowledge around nutrition, kinesiology, and supplementation. He adheres to strict meal
plans that help to build, repair, and gain muscle mass in preparation for his main powerlifting
event.
Menu Charts
Pre-Event Day (Training Day Meal)
Prework out meal 0400: 1 plain bagel with .5 Tbsp of peanut butter and 100g of blueberries
0600: Workout- static and dynamic stretching, can incorporate yoga in preparation for the event
Breakfast 0900: 4 eggs over easy in .5 Tbsp of olive oil
6 oz of ground turkey, 1 c. of steamed rice
Lunch 1100: 8oz of shredded baked chicken, 1 c. of steamed rice, 270g of steamed broccoli, 1x
14 oz protein shake (42g protein)
Snack 1500: 1x 14 oz protein shake (42g protein)
6 oz ground turkey
1 kiwi, 1 cutie (mandarin orange)
1800 Dinner: 8oz shredded chicken (roasted, grilled or baked) 2 c. of cooked rice noodles
Event Day Menu
Breakfast after weigh in: 100g of blueberries, 1x 14 oz protein shake (42g protein)
Snack Whole wheat toast x2, 1 cutie (mandarin orange)
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Lunch 8oz of shredded baked or grilled chicken, 1.5 c. of steamed rice, 270g of steamed broccoli
Snack 1x 14 oz protein shake (42g protein)
6 oz ground turkey
1 kiwi
1 plain bagel, .5 Tbsp of peanut butter
Dinner: 8oz shredded chicken (roasted, grilled or baked) 2 c. of cooked rice noodles, 1 c. butter
nut squash
Dietary guidelines/needs and rationale for pre, event, and post times based on
workouts discussed previously
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. The predominate metabolic pathway energy system used for exercise in short
bursts (up to 10 seconds) is the phosphagen system. His resting metabolic rate (RMR) is 2285k
cal/day and he burns anywhere from 1000-1200kcal during his workouts. He needs
approximately 3100-3300kcal to sustain his current weight. Due to his extreme training regimen,
he needs the extra carbs to replace what is burned during the workouts, otherwise he would
create a caloric deficit and this would cause him to lose weight.
For training days his macronutrient breakdown is set as follows: protein 50%, carbs 30%,
and fats 20%. As you can see on the Cronometer input, with his training day diet he goes over
just a little on fat and carbs and is under on his protein intake according to his marco
percentages. He consumes a total of 1528kcal or 373g of protein, 1169kcal or 274g of net carbs
and 840kcal of fat or 94g, meeting most of his training day nutrient intakes.
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On his event day his macro break down is as follows protein is set to 40%, carbs 50%, and
fat 10%. Looking at the Cronometer inputs based of off his event day diet he consumed
1292kcal/317g of the targeted 228g of protein, 1433kcal or 331g of the targeted 286g of net
carbs, and went over on fat by consuming 455kcal/51g of the targeted 25g. The goal on event
day is to consume more carbs, limit fat, and decrease protein intakes. Peanut butter is not
consumed in the morning of the event day, as it slows digestion.
Post event recovery is just as important as pre event preparation. Understanding and
following a post-workout nutrition regimen will promote a faster recovery, replenish spent
glycogen, and reduce muscle soreness. Beet juice is a great recovery drink, it is full of
antioxidants and studies show that it can reduce muscle soreness.8 Tart cherry juice is another
great recovery go to, it is rich in fiber, vitamin C and potassium, studies show that benefits can
improve recovery after resistance exercise.8
Hydration guidelines/needs and rationale for pre, event, and post times
Hydration is critical for recovery as well as anaerobic performance. When properly hydrated
muscles work better and faster, they will also have balanced calcium, potassium, and sodium
levels. 7 Since water is necessary to metabolize protein, it is a significant part of the diet and
training regimen, too much protein can lead to dehydration.1 Only a 2% loss of water in the body
can adversely impact a powerlifters performance by 10-15%.1
Tyler should consume no less than 105 ounces of water per day, this is not including what is
loss during workouts as this is half his body weight in ounces. According to the water calculator
on bodybuilding.com Tyler should be consuming 186oz of water, daily.2 Hydration should be a
focus before, during and after a grueling training session, especially if it lasts for more than two
hours.3 He should weigh himself before and after work out sessions and the main event, for every
kilogram lost, three cups of water should be consumed to rehydrate.4 For the best results Tyler
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should be consuming water during his workouts, every 15-20 minutes, he should not rely on
thirst to be a sign to drink water.4 A great way for him to gauge his hydration levels is by looking
at the color of his urine, the lighter the more hydrated he is, a dark urine will indicate that he is
dehydrated.
Specific nutrient information and recommendations to help prevent, reduce, or alleviate
issues presented in Part 1
Tyler stated that on event day he would carb load with eight rice Krispy treats, apple
sauce packets, five cuties, six tbsp. of peanut butter, and three oz of shredded chicken. I have
informed him that this food does not make great fuel for his lifting competition and could in turn
hinder his performance. He is interested to know and understand why as well as what he should
do or what would be good for him to consume on the event day.
I explained that peanut butter slows digestion and that is something that should be
consumed after the event, not during the event. I explained that Rice Krispy treats are full of
sugar and should be avoided they do not provide healthy fuel, this could be replaced with
something healthier that still contains the carbs needed, something simple like rice cakes. Apple
sauce is not a horrible choice as it is fast digesting, quick and convenient. Baby food packets
would also be a great choice for quick fuel, they are light and easy to digest. Bananas make a
great source of fuel as well they are an easily digestible carbohydrate, a great pre-workout snack
that will give blood sugar a boost. I suggested lower fiber foods that digest quickly. Granola bars,
pretzels and certain cereals would be a better go to. After weigh in I recommended that he
consume a protein shake and a carb drink as they provide calories, they are easy to digest, and
assist with hydration.7 I also added that the event day is not the time to try new foods as this
could have an affect on performance.
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Any supplements or ergogenic aids that would be beneficial
Ergogenic aids that would be useful to this powerlifting athlete could include things such
as wrist wraps, knee sleeves, and a belt. Something else that may be useful is gloves, although
most weight lifters I have met prefer not to use gloves. Elbow wraps could also be used if
needed. Kinetic tape or kinesiology therapeutic tape could help should he sustain a lifting injury
or pull a muscle.
A protein supplement would be beneficial to Tyler due to the amount of protein on a daily
basis that his body needs to build and repair muscle mass. It would be almost impossible for him
to consume the amount of protein needed through food alone. Supplementation is needed.
A supplement that may be beneficial to Tyler is L-citrulline, there is some research-based
evidence that this supplement may be helpful for athletic performance because it improves blood
flow to working muscles.5 This amino acid is also produced naturally and can be found in some
foods such as watermelon.
Creatine may also be beneficial. This amino acid can be obtained through seafood and red
meat, Tyler does not eat either. Also, the liver, pancreas and kidneys make about one gram of
creatine per day.6 Creatine use allows for the athlete to do more work, leading to greater gains in
strength, muscle mass, and performance.6 “Creatine may also reduce the frequency of
dehydration, muscle cramping, and injuries to ligaments, bones, tendons and nerves.”6
Magnesium would be a beneficial supplement for Tyler considering his diet does not
include any nuts, seeds, whole grains, leafy green vegetables, diary or fortified foods.
Magnesium supports muscle and nerve function as well as energy production.9 Chronically low
levels increase the risk of high blood pressure, heart disease, and osteoporosis.9 He must monitor
his intake because too much magnesium from supplements can cause nausea, abdominal
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cramping and diarrhea.9 The benefits that magnesium has is how it impacts other nutrients. It
plays a role in activating vitamin D, low levels of vitamin D can cause weakness and pain,
therefore magnesium assists in recovery by activating vitamin D.10 Tyler can also choose to add
leafy greens, seeds and nuts to his diet as opposed to taking a magnesium supplement.
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References:
1. Dunford M. Nutrition for Sport and Exercise. Cengage Learning; 2021.
2. Eyal, Adam C. How Much Water Should I Drink? Bodybuilding.com. Published January
24, 2019. https://www.bodybuilding.com/fun/water_calculator.htm
3. 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/
4. USADA. Fluids and Hydration | U.S. Anti-Doping Agency (USADA). U.S. Anti-Doping
Agency (USADA). Published 2019.
https://www.usada.org/athletes/substances/nutrition/fluids-and-hydration/
5. L-Citrulline Supplement Benefits and Side Effects. Cleveland Clinic. Published February
7, 2023. https://health.clevelandclinic.org/citrulline-benefits/
6. Mayo Clinic. Creatine. Mayo Clinic. Published February 9, 2021.
https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
7. What Every Powerlifter Needs to Know About Nutrition. Bodybuilding.com. Published
August 6, 2018. https://www.bodybuilding.com/content/what-every-powerlifter-needs-to-
know-about-nutrition.html
8. Tart Cherry Juice VS. Beet Juice For Recovery. Evidence Based Muscle. Accessed April
7, 2023. https://evidencebasedmuscle.com/nutrition/tart-cherry-juice-vs-beet-juice-for-
recovery
9. Zeratsky K. Pros and cons of taking a magnesium supplement. Mayo Clinic. Published
August 11, 2021. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-
eating/expert-answers/magnesium-supplements/faq-20466270
10. Magnesium for Muscle Recovery: How It Works & How to Use It | ISSA.
www.issaonline.com. https://www.issaonline.com/blog/post/magnesium-for-muscle-
recovery-how-it-works-how-to-use-it
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