Strength athletes often struggle with gaining excess fat while trying to get stronger. But it’s possible to build strength without packing on unwanted fat. Here’s how to dial in your nutrition for powerlifting and powerbuilding success.
To build strength, you generally need a calorie surplus—but it doesn’t have to be extreme. A modest increase of 250–500 calories above maintenance can drive strength gains without tipping the scale toward fat accumulation. Gaining slowly is the name of the game.
Set your foundation with high protein: aim for 1.2–1.6g per pound of bodyweight. Carbs fuel performance and recovery. Fats support hormones and joint health. A good starting split is 40% carbs, 30% protein, 30% fat—then adjust based on how you feel and perform.
Evenly spaced protein throughout the day can support better muscle protein synthesis. Prioritize real, nutrient-dense foods, but don’t obsess over being “perfect.” Carb timing around training helps some lifters but isn’t essential for everyone.
Monitor weight, body comp, and gym performance. If your lifts are going up but your waistline is too, trim your surplus slightly. If you're stagnating in strength and losing weight, you may need more food—even if it feels counterintuitive.
Supplements should fill gaps—not create your foundation. Creatine is the gold standard for strength and size. Protein powders help hit targets. Fish oil may aid recovery and joint health. Skip the gimmicks and prioritize the basics.
Long-term progress doesn’t come from perfectly tracking every gram. It comes from consistently hitting your targets over weeks and months. Batch cook meals, keep staples on hand, and stop chasing "optimal" at the cost of "sustainable."
Nutrition fuels adaptation, but training drives it. Focus on progressive overload, recover hard, and prioritize compound lifts. Nutrition isn’t magic without the work to back it up.
Want more practical tips for lifter-friendly nutrition? Read Pre-Workout Snacks That Actually Help Your Lifts.
Also worth reading: Stronger By Science’s nutrition guide for evidence-based strategies.