powerlifng meets

[powerdoc]

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 

[tzanghi]

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.

[Brandon D Christ]

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.

[powerdoc]

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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