Shevi Zeff I Barbell Nutrition

How much protein do you really need?

If you lift, somewhere between 1.6-2.2g/kg/ body weight or lean mass.

A little less is fine too - around 1.3-1.5g/kg/bw

More than 2.2g/kg? Mostly unnecessary and will take away from other macros energy than is just as important!

Surprisingly, I've had quite a few consultations this week where I've actively reduced protein targets for clients for improved overall nutrition and energy balance (in all cases protein was too high and carbs where too low)

There's also the other camp of protein chronic undereaters and if you belong to this camp: do yourself a favor and bump up your protein intake please!

Anywho here's an easy protein cheat sheet to get you on your way to gains and feeling fueled :) save this!

Thinking in absolutes is never the solution 🤍

Enjoy your weekend! ☺️

She might not have listened until she was ready to hear this, but it very much needed to be said.

The reminder you didn't know you needed: eat your omega 3s plz

K save this and get to it xx

🤍

Getting protein in at brekky doesn't need to be so hard. Here are some super easy and quick breakfast options that provide at least 20-30g protein per serve.

K thank me later xx

While we are relatively opposed to acute weight cuts (particularly larger ones) for newer and/or recreational powerlifters, it’s undeniable that they can be relevant for those trying to absolutely maximise competitiveness in powerlifting when done well 👍

The “when done well” part is key, because often they are not done well 😅

That’s arguably a big gap in the sport that has long been a huge potential opportunity.

Some people have a general stance that acute weight cuts are “bad.”

But when you look at the data, whether or not you think they are good or bad, they are happening.

In most combat sports, it’s a huge part of the sport, particularly with longer weigh-ins. You could choose not to do an acute weight cut, but it would put you at a disadvantage against your opponent, who ideally is otherwise relatively evenly matched.

To a degree it’s similar in powerlifting, albeit to a lower level. If you were up against relatively evenly matched competitors, this could be a difference maker though.

And in relation to the “they are happening” aspect - if you look at data from IPF worlds where it’s only a 2hr weigh-in, people who win medals typically average a 5% weight cut the week of competition.

That’s for 2hr weigh-ins, so you can see how crazy things can be with 24 hour weigh-ins. Both in terms of how far you can take things with minimal impact on performance if done well, as well as the potential risks associated with pushing it far, particularly if not done well.

Overall this post isn’t designed to be a comprehensive guide to cover everything you need to know about weight cuts. But it does cover some things that are hopefully helpful. If you do go down this route, we would strongly encourage working with a dietitian or sports nutritionist experienced in this space ✅