(Photo by Aperture by Angelica)

Written by Rachel Jimenez

The weekend is here, the weigh-ins are over, and the competition you’ve prepped so hard for is less than 24-hours away. Exciting, right? PRs and Pop Tarts as far as I can see.

As you’re prepping your meet-day bag, you may be wondering (especially if this is your first meet):

“Wait… What should I eat on competition day?”

And the answer is both simple and a little less exciting than what Instagram may depict.

Meet day snacks are a very important part of your meet day that could either fuel you to success or leave you feeling less than optimal. Here are some tips to keep you fueled, focused, and ready to crush your day!

Keep It Simple

Have you ever experienced a food coma? That satisfying feeling after you just crushed a heavy plate of food that left you with a food baby and the need for a 3-hour nap?

Well, as great as those meals are, that is something we want to AVOID on meet day. Eating dense, voluminous, slow-digesting foods (like vegetables, greasy food, full-size meals, etc.) can sit heavy in our stomachs and make us feel lethargic and possibly a little bloated. On meet day, our focus is on performance, and we want to feel ready to go for our moment on the platform (and be able to latch our belt). Sticking with light, easily-digestible foods like, but not limited to, pretzels or candy that you can munch on throughout the day will keep energy levels up without filling your gut.  

Keep It Familiar

Now before you go buying two dozen donuts and every box of candy you see, take a moment and ask yourself: have I ever eaten these things before? Or rather… do I feel good after I eat these foods?

As fun as it may seem to eat all the things you’ve dreamed of on meet day, we have to remember that this is a powerlifting meet, not a foodie festival. Adding in foods that you have never eaten before may upset your stomach or make you feel a little off. Everyone is different, and that “snack mix” or “go-go juice” that your friend swears by may not sit well with YOU. My advice: try to stick with simple foods that you eat regularly. If you want to add in a fun food that you don’t normally get to eat, pick foods that you’ve eaten before that you KNOW sit well with you. It may seem silly, but the last thing you want is a sudden urge to use the restroom right before you’re called to squat.

Keep It Hydrated

And this is a given, but I’m going to tell you anyways. YOU HAVE TO STAY HYDRATED. I’m not saying you have to chug your body weight in water (because we don’t want to have to pee every 5 minutes), but you do have to keep yourself hydrated throughout the day. The last thing we want to have to deal with is a bad headache or feeling dizzy. Another thing we want to consider is taking in a beverage with some simple carbs, sugar, and electrolytes, like Gatorade or Powerade. This will be a big help if you are someone that doesn’t like to snack a lot on meet day, if the meet lasts for over two hours (and most do), or if you’re competing in a different climate. You have to be prepared to keep yourself in prime condition and feeling your best, especially if the venue environment is different than what you normally train in.

Staying properly fueled on meet day can help you feel both mentally and physically ready for the platform. If it is your first meet, focus your excitement towards stepping onto that platform, not towards packing every snack you’ve ever wanted to try. Keep your snack choices simple, familiar, and don’t forget to pack enough to drink. Over time, you will find what works best for you, and your trips to the grocery store will become more routine and less confusing!

Get to know Rachel a bit better on Instagram

The first time I picked up a barbell was in 2014.

My first meet was in 2016.

Since that first meet I’ve competed in a few more, I’ve handled tons of athletes and I became a USPA State judge. I love meets! I love the chalk in the air, the adrenaline, the jitters, the screaming, the crowd and all the passion that goes into it. Whether I’m competing, handling, reffing, sponsoring or simply spectating I always leave having learned something new. Here a few tips I have for meet day.

Have a good handler: You handler is like your parent for the day. They become your coach, your decision makers, your caretaker, your cheerleader, and your assistant. Need something? They got it! What’s your next attempt? They got it! How far out are you? They got it!  Your handler should be someone that you can trust, has your best interests in mind. They are there to let you be great but not let you injure yourself in the process. Communication is necessary but so is accessibility. Click here to check out the fanny pack that makes every handler’s job a little easier.

Have all your gear: You should have everything you will use on the platform at gear check. You singlet, t-shirt, socks, wrist wraps, knee sleeves, knee wraps, lifting belt, any and all shoes you wear during your lifts. They will even check your underwear! You will also need your up-to-date membership card and your id.

Your gear should be stuff you're used to lifting with but if you need something new get it far enough in advance to make sure that you like it and you get comfortable enough to use it on the platform. You might also think about bringing ammonia, baby powder and a travel sized safety kit, just in case.

Know the rules: So you decided to powerlift and then you decide to do a meet! Pick a meet and find out which federation that meet is sanctioned by. Then your next job is to learn the rules of that federation. Find the rule book online and read. Does your attire need to have certain specifications? Are there brand limitations? Do you know the specific lift commands? This can be a little overwhelming but the more you know the better and ask questions.

Have a good attitude: Powerlifting is hard and we sacrifice a lot to get a total but at the end of the day, it’s about empowerment. Feeling good about yourself and helping others feel good about themselves. If you don’t believe that, that’s ok. I’m still gonna cheer you on if I ever see you at a meet because it’s what I love most about powerlifting. Everyone at a meet knows what it took to get there and they are ready to scream your name when it is your turn on the platform. Do the same for them. At most meets the judges, spotters, loaders, and other staff are there as volunteers. They are sacrificing their physical bodies and their time to make sure you have a great meet. Be nice to them. Show them your gratitude. A thank you and fist bump can go along way.

Train hard and have fun!

Check out our Meet Day collection!

Written by Sarah Strong

So you’re a new mom and you want to get back into your normal powerlifting routine. Is it safe? Will the baby be affected? Can you be as strong as you were pre-pregnancy?

As a powerlifter and certified personal trainer who specializes in pre & post natal fitness, I want to address some common concerns with nursing and lifting and also provide my personal testimony on the subject. I am currently nine months postpartum with my second child and he is exclusively breastfed. I powerlifted throughout my entire pregnancy and took a six-week break after the birth.

Once I got back to lifting heavy after that break, it took me a bit longer than normal to rebuild strength. I felt weaker than I was when I was lifting at nine months pregnant. But still, I persisted and kept training. I didn’t rush my body into lifts that I wasn’t ready for. I focused on form and consistency. At 5 months postpartum, I competed in a USPA meet and took first place with a total of 687lb in the 148lb weight class. For that meet, I didn’t cut weight. I had gotten back down to my pre-pregnancy weight of 141lb, and I felt comfy there.

In the four months since that meet, I have added more pounds to the bar while shedding pounds off my body. I competed again at nine months postpartum weighing in at 128lb and increasing meet bests for squat and deadlift. I wasn’t able to bring my son with me to the meet, so I pumped between lifts so I wouldn’t get engorged. And, while shedding over ten pounds off my body, I have still maintained my milk supply and my son is growing healthy and strong.

I get asked a lot about lifting heavy while breastfeeding. I hope the following can help some mamas out there:

• Does powerlifting (or any vigorous exercise) affect your supply? No, powerlifting or any exercise should not affect supply. The big factor here is to make sure you are properly hydrated and eating enough. When you are exercising, you are burning calories and increasing your basal metabolic rate. Breastfeeding has the same effect (especially in the first 6 months when baby nurses more frequently). If you notice your supply starts to tank, start tracking your water and caloric intake. Chances are, you need some adjustments there, not in your exercise routine. I don’t count calories or macros personally. I eat intuitively and aim for a lot of protein and healthy fats in my diet. If I notice my supply dwindling, I increase my water and make sure I’m not skipping meals—something that happens from time to time as a busy single mom.
• Does breastfeeding make bench weird? I had to laugh at this one. Because until I had been asked, I never considered it. Short answer: yes, it can. Sometimes my breasts are super full. Sometimes they’re deflated. Sometimes one is full and the other is flat. It’s a lot of fun looking like a Picasso masterpiece. If you’re not competing, this probably won’t affect your bench much. But when you are training for a competition bench press, it can be a little difficult because your range of motion can change day-to-day. That being said, my bench has been strong postpartum. As time goes on, you become accustomed to the fluctuations.
• Can I cut weight for a meet if I am nursing? It depends. This question is really dependent on the individual. As I mentioned earlier, I did not cut for the meet I did at 5 months pp. However, I did cut for my second postpartum meet while still nursing. I know a lot of people in the powerlifting community attempt to drop a good 10lb on the week of the meet. I would not suggest this for anyone personally, but especially not for a nursing mother. If you are going to cut, do it in a healthy way that can be maintained long term. I lost those ten pounds gradually over five months, not right before the meet.
• Does breastfeeding negatively impact your strength? For me, this is a no. Again, I think this comes down to nutrition. If you are intaking enough calories and water, you should still see strength gains while nursing. My pre-pregnancy 1RMs were 245/135/303. At 6 weeks postpartum my 1RMs were 185/105/265. Now, at 9 months pp, they are 250/150/320. I am stronger now while breastfeeding at least 6 times a day than I was pre-pregnancy. The female body is AMAZING.

I hope this post helps to address any concerns with breastfeeding and powerlifting. If you have any questions or comments, please feel free to email me at sarahstrongfitness@gmail.com.

As someone who trained into my first powerlifting meet sans coach and only through the assistance of Instagram friends and articles upon articles, I couldn’t help but think of the questions I had leading up to my own meet. Going into my 6^th meet in two weeks, I’ve learned so much along the way and figured I’d share the top 3 things I had been fortunate enough to learn before meet day!

One of the main questions I came across (and will later down the line expand on) is “What should I eat the day before a meet and on meet day?”  For my first meet, the night before I had a big sushi dinner with some friends and then packed a sandwich from the deli, mini-Snickers bars, powdered Gatorade with a gallon of water, and Elmer Fudge cookies.  Did that work for me? Yes, because it stayed within the lines of what I typically eat but it isn’t optimal for all.  I always suggest eating what you would typically eat on a daily basis and not change your diet up last minute.

TLDR: If you don’t usually go HAM on doughnuts, the day before/during the meet is not that time to go HAM. Eat small meals or snacks such as protein bars, a protein shake, small sandwich, gummies (for that burst of energy), etc. that you know are optimal for you and will fuel you throughout the day.

Be mentally prepared. With a billion distractions happening on meet day, (watching other competitors, tons of spectators, announcers going wild, loud music, etc.), it’s so easy to get unfocused and get mentally get lost in that craziness so it is just as important to practice mental imagery and focus leading up to meet day.  Often, we may work with a coach who will call our attempts, except we’ve never actually attempted that weight.  If you speak with any seasoned powerlifter, they may say that “Before approaching a lift, you should have done the lifting 1000x in your head prior to actually lifting” which is 100% true. You want to imagine yourself at the meet practicing your set up for all your lifts, practicing your breathing and bracing and just see yourself pushing through any weight that’s on the bar.  Imagine that it’ll be an easy lift, or maybe even a difficult one that you’ll grind through. Overall, just imagine yourself completing that lift with getting all white lights (always a thing I like to imagine! ) A part of a successful lifter is going in there and knowing that you’ve mentally done something before and you just need to execute it physically.

TLDR: Practicing mental imagery is just as important as the physical gym training itself.  Visualize and perform your lifts from setting up to rack/down command to really get your mindset right and focused so you can kill it come meet day!

Chill the week of the meet! Now is not the time to take a new hobby like rock climbing, swimming, etc. But, I always think of it this way.  Jason Williams was an amazing basketball player fresh out of Duke University that got drafted to play on the Chicago Bulls.  Many had such high hopes from him because of his talents, but unfortunately one day he decided to violate his contract by riding on a motorcycle and in which his career was cut short due to a career-ending accident.  Now I’m not saying a career-ending accident is going to happen to you, but you don’t want to put yourself in a position where you’ll have to pull out of the meet because you sprained your finger rock climbing or pulled a muscle trying to learn how to swim Butterfly at the local Y.

TLDR: Just chill! Read a book, maybe get a massage early in the week, get a manicure and pedicure… just enjoy the days leading up to the meet so that you can put 100% into meet day!

Hope these little pieces of advice helps someone out there! To sum it up, eat well, train that mental, and don’t Jason Williams yourself! 

Have any tips of your own? Keep the conversation going in Club GWPL

Introduce yourself to the GWPL Community

Christine Castro

Federation: IPF/CPU

Weight class: 63kg to 72kg

Division: Open

Year in sport: 3 years

Best Lifts

• Squats - 175kgs (386lbs)

• Bench - 90kgs (198lbs),

• Deadlifts - 200kgs (441lbs) 

How did you find powerlifting?

I was first introduced to general strength training in University as a way to supplement my skills and development in basketball. Shortly after I was taught how to perform the big three lifts effectively, I realized my developing passion for the sport of powerlifting. During that time I was also provided a lot of guidance from my professors and my peers and to this day believe that my technique has a piece of advice from every person I had the privilege to train with and learn from. By the time I competed at my first meet in August 2015, I decided I would commit myself entirely to the sport and since then I have never looked back. I have competed at 10+ meets now and I don’t regret any of it. 

What do you think attracted you so much to the sport? When did you fall in love with it?

One thing that really attracted me to the sport was the welcoming community. I have never felt so much support from a crowd before, it is truly a unique and amazing experience. I am also addicted to the next big PR! This sport taught me the importance of patience and how much hard work can really contribute to that next big number.

 

Can you share one of your most memorable powerlifting moment?

One of my most memorable powerlifting moments was my final deadlift attempt at CPU Nationals last year. It was a pull for gold, a pull for the national deadlift record, a pull for a comeback and it took me from 6th place to 1st instantaneously! I will always remember every second of it and I still get goosebumps just thinking about that moment. Moments like these are what keep me going and keep me motivated.

What motivates you in life? Not just as Christine the powerlifter, but Christine?

I would have to say, my boyfriend, Charles. There are days when I just don’t want to go to the gym at all but he is the push I need. I’m glad that he is also my training partner so he knows when things are off with my lifts. I still remember days when I would end up crying because of a training day that didn’t go as planned or when I was suffering through my injury; he was always there to help me get through it all. No matter how near or far, he also travels with me to all my meets to make sure that I always have his support. I’m thankful that I am blessed with someone like him in my life who constantly keeps me motivated every single day and not just in powerlifting but also through every other obstacle that life throws at me.

 

Has powerlifting impacted other areas of your life? If so, how?

Powerlifting has definitely impacted other areas in my life. I admit that I haven’t been this committed to anything in my life before and finding powerlifting really saved me. It has helped me live a healthier lifestyle and taught me to take better care of my body. Getting stronger is just an added bonus. It has also helped me become a better person who can stay committed to my work, my coaching and everything else I do outside of the gym. I find that I am more patient now and I appreciate my body more because of how much it allows me to do.

This past year you competed at IPF Worlds as a 63 lifter, following that you announced that you would compete the following meet as a 72kg lifter!

Can you first tell us about that experience at IPF Worlds?

IPF Worlds was my worst meet to date but it really helped me understand the importance of recovery and really listening to your body. Cutting weight and traveling was not an easy task. This caused me to cramp during the meet and also risked an injury to my spine again. This experience was eye opening and it made me realize that cutting weight is not worth it.

What lead to your decision to move up a weight class?

I have suffered two back injuries in the past and the pain only resurfaces when I cut weight. I had been cutting for every meet and I’ve never had a good experience because of it. I enjoyed competing as a 63kg lifter but I also know that my body is more comfortable sitting around 66kgs. I would rather not risk another injury from cutting weight and just focus on getting stronger in the 72kg weight class.

How has that been so far? Pros and Cons

The pros are the big PRs I’ve achieved so far! I hit my highest wilks of 480 at my first meet as a 72kg. I feel healthy and I haven’t had any issues with any of my lifts. Usually, during my prep for a bigger meet like Nationals, I start to feel really fatigued during my peak because I would be cutting at the same time. This time around, I am prepping while maintaining a caloric surplus (since I still sit relatively low in my weight class) so lifting heavier weights doesn’t tax me as much as it used to. I also feel that my recovery has significantly improved.

The con would be that I am one of the lightest lifers in my new weight class. So I find that my numbers might not be as competitive as it was when I competed as a 63kg lifter. I know that in time, I can develop really competitive numbers, but for now, I am just glad to be able to compete and still be competitive in a higher weight class.

You have also experienced injury in the sport and “the come back”, can you share with us a little about that experience?

I had a fracture in my spine a few years back and this really held me back from lifting. I was incapable of squatting or deadlifting and it was nearly impossible to bench with an arch. These issues made powerlifting very hard but my coach, Hani Jazayrli from The Strength Athlete, and I developed a game plan because of it. We worked on my weaknesses during this injury and it made me come back stronger than ever, not just as a lifter but overall as a stronger person. I ended up making a comeback by securing the National Championship title in the 63kg open division in Canada.

 

 

You seem to have a close “gym family.” Something we get asked about a lot is finding like-minded individuals! How did you find your gym? Do you think that environment has played a role in your development?

I found my gym family, Afterburn Barbell, through my boyfriend, Charles. He introduced me to like-minded individuals who had the same hunger to be better. Going into a sport where you perform as an individual seemed difficult for me at first, especially coming from a team-oriented sport. However, since joining Afterburn Barbell, shortly after moving to Toronto, I’ve never felt more at home with a group of friends that I can call my second family. We go to powerlifting meets together and there is no better sound than your team cheering you on during that last big deadlift. My handler from my last meet was Teresa Yeung, another strong female powerlifter from Afterburn Barbell. She helped me achieve my highest ever wilks and also helped me go 9/9. I’m really glad I have people like her from the team who I can truly depend on to be beside me during my biggest competitions. Our team will be traveling to Calgary, AB together in less than 4 weeks to compete at the next CPU Nationals where I know we will all do great things together.  

What is one piece of advice you would give to a new lifter?

Be open-minded. One thing I learned is that ever since I kept myself open to constructive criticism and suggestions, I have grown so much more as a lifter. Once you start thinking you know everything is when you stop learning. Never stop learning.  

What is next for Christine Castro?

I am looking forward to competing again at the next CPU Nationals where I will be sharing the platform with some of the strongest women in powerlifting. I am hoping to hit some big PRs but fail or succeed, I am ready to give it my all. It isn’t over until the final pull.

 

Click here to learn more about Christine