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Since I have started to train on a more less carb depleted state, what do I do after weigh ins for a powerlifting meet. I tend to carb deplete fully to make weight and then have 24 hours to put weight back on. Scientific studdies show that for a 90 KG liftier it takes 720 grams of carbs to fully refuel in a 24 hour period after a full depletion. How many carbs is suggested for CBL and what fats should be taken in and in what order? What about the day I lift? What should be eaten? Thanks
I've seen Kiefer say that on the day of you should eat low to medium glycemic carbs in amounts that your stomach can handle. I would think you could do a normal backload the night before to load up your glycogen, but this is just conjecture. I suggest normal backloading but don't go so overboard that your stomach might be uneasy the next day. Then I suggest bananas and milk on the day of if you can handle it. Hopefully others will chime in.
Here is an insightful qoute. This is what Kiefer has told an strongman to do for a competition:
I can't answer what to eat the week preceding a meet, as it depends on several factors, like weigh-in time, target weight, actual weight, time between weigh-in and meet, plus week-of-diet design is one of my professional services.The day of also varies, but there are a few easy tips. The first pre-contest meal should be 2 to 3 hours before the meet and heavy--protein, carbs and fat (least emphasis on protein); you'll have to find a good combination for yourself like eggs, sausage and hashbrowns. During the day, drink protein (even the pre-made variety) and eat low-GI carbs when you have a break. Whole foods and meals work find here as long as you've tested them against what your stomach can handle in such a high physical stress environment. Stay away from the high-GI, insulin spiking carbs; you don't want to put an extra load on your metabolism as it tries to figure out what do with with the surge of blood sugar.
Thanks. I figured Keiffer had addressed this somewhere in the past. It makes a lot of sense. Milk works well for me after weigh in to put weigh back on but I do get highs and lows the day of the meet because of taking in simple carbs. I will move toward oatmeal and whole grain cereals for meet day as well as my protein shakes.
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