Nutrition for strength and power athletes

At a glance

• Energy system: Mostly phosphocreatine, with glycolytic support
• Training focus: Heavy lifting, speed and technical work
• Nutrition focus: Protein distribution, adequate energy, creatine
• Key risk: Weight-class pressure and under-fuelling

What strength and power sports share

Every sport on this page depends on producing large forces quickly: a maximal squat, a snatch, a 100 m sprint, a shot put or a bobsleigh push start. These efforts rely mainly on the phosphocreatine system, so competition itself uses relatively little fuel. The bigger nutrition demand is in training, where repeated heavy sets, sprints and plyometrics drive muscle damage, adaptation and the need for protein and energy across the whole week.

The sports differ in their wider demands. Weightlifting and powerlifting are contested in bodyweight classes, which brings weight management into play. Sprinters, jumpers and throwers balance power with technical sessions and, for some, a lean physique. Bobsleigh push athletes need mass and speed together. CrossFit and Hyrox add a large conditioning load, so carbohydrate needs rise well above those of pure strength athletes.

Nutrition priorities across strength and power sports

Protein spread across the day

Heavy training increases protein needs. Evidence supports 1.4–2.0 g/kg/day for most exercising people, delivered as 20–40 g servings every 3–4 hours rather than one or two large meals. [2]

Carbohydrate matched to training type

Pure strength and technical sessions often sit at the lower end of carbohydrate ranges (3–5 g/kg for lighter, skill-based days), while conditioning-heavy sports such as CrossFit and Hyrox need considerably more. We match intake to your sport and training block. [1]

Creatine, with evidence

Creatine has good evidence for repeated high-intensity and strength work. A typical approach is about 20 g/day for 5–7 days, then 3–5 g/day, using batch-tested products. [3]

Weight classes handled safely

In weightlifting and powerlifting we plan weight classes gradually and qualitatively, focusing on health and performance. We do not support unsafe rapid weight loss or dehydration, and we screen for low energy availability. [4]

Caffeine for maximal efforts

Caffeine at 3–6 mg/kg about 60 minutes before exercise is an evidence-based option for many power athletes. We test tolerance in training first because of effects on sleep and nerves. [3]

Anti-doping-safe choices

Strength sports are tested, and supplement contamination is a real risk. We review every product and recommend batch-tested options such as Informed Sport. [3]

Competition-day structure for strength and power sports

1. Day before: Keep meals familiar and regular, with enough carbohydrate to feel energised. Where there is a weigh-in, follow the plan agreed well in advance rather than making late, drastic changes.
2. Before competing: Eat a familiar meal 1–4 hours before warm-up. If you use caffeine, 3–6 mg/kg about 60 minutes before your first attempt or event is the evidence-based range. [3]
3. Between attempts or runs: Long gaps between flights, rounds or heats call for small, easily digested snacks and regular sips of fluid to keep energy and focus steady.
4. After competing: Have a meal with about 0.3 g/kg of high-quality protein plus carbohydrate to support recovery, especially in multi-day championships. [1]

General guidance from sports nutrition consensus statements. Your practitioner will tailor amounts to you.

Sports in this category

Weightlifting

Snatch and clean and jerk in bodyweight classes, so the focus is power-to-weight, safe weight-class planning and fuelling heavy technical sessions.

Powerlifting

Squat, bench and deadlift in weight classes, with nutrition centred on protein distribution, recovery between heavy sessions and gradual weight-class management.

CrossFit

Strength plus high-intensity conditioning, which raises carbohydrate needs and makes refuelling between competition events a priority.

Hyrox

Running intervals combined with functional strength stations, so carbohydrate for a race lasting over an hour is as important as protein for strength.

Sprinting

Short maximal efforts with heats, semi-finals and finals in one day, so timing small meals and snacks between rounds is key.

Jumps and throws

Highly technical events with long gaps between attempts, needing steady energy, hydration and focus across a long competition.

Bobsleigh

Explosive push starts in cold, often travelling conditions, with nutrition supporting power, muscle mass and recovery across a winter season.

What we help with

• Not eating enough protein, or eating it all at once
• Plateaus in strength linked to inadequate energy intake
• Managing weight classes without crash dieting
• Fuelling technical sessions and gym work on the same day
• Choosing supplements that are safe for drug testing
• Eating well while travelling to winter or overseas competitions

Ongoing support, not one-off sessions

We do not work with athletes on a one-off basis. Sports nutrition works best when it adapts to your training, so we recommend an initial consultation followed by at least three follow-ups.

Sports in this group

• Weightlifting
• Powerlifting
• CrossFit
• Hyrox
• Sprinting
• Jumps and throws
• Bobsleigh

Who you could work with

• Tom Hill, SENr Sports and Performance Nutritionist
• Jenaed Ruddock, HCPC-registered Sports Dietitian (SENr)
• Beatriz Ribeiro, HCPC-registered Dietitian

Book your consultation

Book an initial consultation or book a free discovery call to talk it through first. All consultations are online.

Explore more

See all the sports we work with, our RED-S nutrition support, or meet the team.

Frequently asked questions

How much protein do strength athletes need?

Most exercising people do well on 1.4–2.0 g/kg/day, split into 20–40 g servings every 3–4 hours. Lifters and power athletes generally benefit from this regular spread more than from very high single doses. We personalise targets to your training, size and food preferences.

Should power athletes avoid carbohydrate?

No. Strength and sprint sessions use less carbohydrate than endurance training, but enough is still needed to train with quality, recover and support technical work. Sports with conditioning, such as CrossFit and Hyrox, need noticeably more.

Is creatine safe and effective?

Creatine is among the better-researched supplements for strength and repeated high-intensity work. We discuss whether it suits you, the dose, and how to choose a batch-tested product to reduce anti-doping risk.

Can you help with weight classes in weightlifting or powerlifting?

Yes, qualitatively and safely. We help you choose a sensible class and manage it gradually, prioritising health and performance, and we do not support unsafe rapid weight loss or dehydration. We do not set target weights or body-fat figures.

How long will I need support for?

We do not work with athletes on a one-off basis. Strength adaptations and body composition change over training cycles, so we recommend a minimum of three follow-up consultations after your initial online consultation to review progress and adjust.

Do you support junior lifters and sprinters?

These pages are for adult athletes. Young athletes are supported through our paediatric team, with advice tailored to growth and development.

References

1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501–528.
2. Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
3. Maughan RJ, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439–455.
4. Mountjoy M, et al. 2023 International Olympic Committee (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). Br J Sports Med. 2023;57(17):1073–1097.