Fueling For And Recovering From Resistance Training The Periwork 2024 Nutri(1)

Researchers surveyed 305 competitive powerlifters (240 men, 65 women) to understand their eating and supplement habits around resistance training sessions. This is the first study to examine how serious strength athletes fuel their workouts, providing insights that could benefit anyone engaged in regular resistance training.

The study found that most powerlifters (86%) pay careful attention to what they eat before training, primarily consuming carbohydrate-rich foods to boost performance. During workouts, about 69% continue eating or drinking, again focusing on carbohydrates to maintain energy and reduce hunger. After training, 80% prioritize nutrition, shifting focus to protein-rich foods to support recovery and maximize training benefits. Notably, nearly 86% avoid training in a fasted state.

Supplement use was extremely common, with 78% using pre-workout products. The most popular supplements included pre-workout formulas (58%), energy drinks (43%), creatine (37%), and caffeine pills (30%). These athletes clearly view both food timing and supplementation as crucial tools for optimizing their training outcomes.

These findings align well with current sports nutrition guidelines that emphasize carbohydrates for energy and protein for muscle recovery. For patients interested in metabolic health and longevity, this research suggests that strategic nutrition timing around resistance training—eating carbs for fuel and protein for recovery—may help optimize the considerable health benefits that strength training provides as we age.