A Girlfriend's Guide To Powerlifting

A Girlfriend’s Guide To Powerlifting: Beginners Guide
For example, if you burn an average of 2,100kcal per day:
1. To shed approximately 1lb per week, a moderate yet
maintainable amount, you would need to be in a caloric
deficit of 500kcal and consume between 1,500kcal and
1,700kcal per day.
2. If you wish to maintain your weight, then between 1,900kcal
and 2,300kcal per day is a good range.
3. To gain approximately 1lb per week you would need to be in a
caloric surplus of 500kcal per day (approximately), which gives
you a range of 2,500kcal to 2,700kcal per day.
It’s really that simple! Ranges are also very useful, because it is impossible
to be completely accurate and your appetite and needs will vary from
day to day. The key is to be consistently within range, rather than to be
obsessing over accuracy to the finest point.
Powerlifters, like other sportsmen, have slightly more specific nutritional
needs in addition to attaining their daily calorie goal. Calories are units of
energy, which are made up of three main sources from the diet: proteins,
carbohydrates and fats (the three macronutrients, or “macros” as they
are commonly referred to as). Typically, athletes have a higher protein
requirement to facilitate muscle growth and recovery and the distribution
of carbohydrates (referred to as carbs) and fats vary per individual. This
can be dependent on gender, health requirements, energy required for
exercise or just preference.
The optimal protein intake for a strength athlete is something which is
heavily debated. Some sources recommend 0.8g to 1g per pound of
bodyweight, whereas some will claim that 0.5g to 0.8g per pound of
bodyweight is sufficient. For most people it isn’t that deep; anywhere
within that range which is realistically obtainable is more than adequate.
So, for a 160lb athlete, 80g to 160g is a reasonable (if large!) range. To be
safe, most prefer to adhere to the upper end, but it is unlikely to make a
significant difference.
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