A Girlfriend's Guide To Powerlifting
A handy booklet for beginner's in Powerlifting
A handy booklet for beginner's in Powerlifting
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Making sense of<br />
Nutrition<br />
DISCLAIMER: Before the article commences, it is important to be aware<br />
that I am not a qualified nutritionist. The advice and explanations<br />
provided are predominantly experience based but, with a little research,<br />
the information can be sourced by all.<br />
PEANUT<br />
BUTTER<br />
For many people who are new to strength training and<br />
competitive powerlifting, nutrition can seem like a daunting<br />
concept due to preconceived ideas about nutritional<br />
requirements and misleading information perpetuated by<br />
the media. Often, articles and social media influencers will<br />
present conflicting ideas: peanut butter will “build your<br />
booty” vs. peanut butter is the devil, butter in your coffee<br />
will help you lose weight vs. butter and dairy will make you<br />
gain weight, etc. It can feel overwhelming and it is not<br />
uncommon to think, “crikey, if food is so complicated for<br />
every day living, where on earth do I start if I want to be a<br />
successful athlete?”.<br />
However, the reality is much simpler. The most important considerations to make are:<br />
1. How much energy you are expending in the day?<br />
2. What are your goals?<br />
These two go hand in hand; if you want to lose weight then you will need to use<br />
more energy than you eat, if you want to maintain your weight then you need to eat<br />
roughly the same as the energy you use and if you want to gain strength and muscle<br />
you will need to eat slightly more than you are using in your daily activities. There are<br />
some wonderful calculators on the internet which can help you find out how much<br />
energy you burn during the day (my personal favourite is the following, because it is<br />
comprehensive, but easy to use:<br />
(https://www.health-calc.com/diet/energy-expenditure-advanced) but, if you have<br />
a Fitbit (or an equally valid brand of heart rate monitor) these can calculate it for<br />
you.<br />
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