5 Must Have Foods for Female Powerlifters
If you're a female powerlifter whether you're preparing for your first meet or chasing your next PR our performance isn't just built in the gym, it's forged in the kitchen. Strategic nutrition is what separates average lifters from elite ones. In this guide, you'll learn about 5 must have foods for female powerlifters should include, with expert-backed insights on when to eat them, how they affect menstruation, and whether they're suitable for fat loss or muscle gain.
We break down each food by its macronutrient profile and offer practical tips you can apply immediately.
Note: if you are a women and looking to grow in powerlifting look into this Powerlifting for Women – What You Need to Know
1. Chicken Breast
Macronutrient Breakdown (per 100g, cooked):
- Calories: 165 kcal
- Protein: 31g
- Fat: 3.6g
- Carbohydrates: 0g
Why It’s Essential:
Chicken breast is a must have foods for female powerlifters, complete protein. It's rich in B-vitamins (especially B6 and niacin), which aid in energy production, and its high protein density makes it ideal for building and repairing muscle.
When to Eat:
- Post-workout: Within 30–60 minutes to enhance muscle protein synthesis
- Lunch/Dinner: Pairs perfectly with rice or sweet potatoes for a balanced strength meal
During Menstruation:
Great option during your period. Its high iron content (especially if you eat thigh meat) helps offset iron loss and prevents fatigue.
For Cutting or Bulking:
- Cutting: Lean, low-calorie protein source
- Bulking: Add healthy fats (olive oil, avocado) for extra calories without compromising nutrition
2. Quinoa
Macronutrient Breakdown (per 100g, cooked):
- Calories: 120 kcal
- Protein: 4.1g
- Fat: 1.9g
- Carbohydrates: 21g
- Fiber: 2.8g
Why It’s Essential:
Unlike most grains, quinoa is a complete protein and contains all nine essential amino acids. It’s also packed with magnesium and iron — key nutrients for active women.
When to Eat:
- Pre-workout: 1.5–2 hours before lifting for sustained energy
- Lunch base: Mix with lean proteins and veggies for nutrient-dense meals
During Menstruation:
Its iron and magnesium help fight cramps and fatigue.
For Cutting or Bulking:
- Cutting: Stick to ½ cup servings with lean protein
- Bulking: Combine with high-fat foods or add in eggs to boost calories
3. Greek Yogurt
Macronutrient Breakdown (per 100g, plain non-fat):
- Calories: 59 kcal
- Protein: 10g
- Fat: 0.4g
- Carbohydrates: 3.6g
Why It’s Essential:
Greek yogurt is rich in casein (a slow-digesting protein) and probiotics, which support gut health — essential for nutrient absorption and recovery.
When to Eat:
- Bedtime snack: Slow-digesting protein supports muscle repair overnight
- Post-workout (paired with fruit): Boosts recovery and provides natural sugars
During Menstruation:
Its calcium can help reduce menstrual cramps and mood swings.
For Cutting or Bulking:
- Cutting: Choose non-fat or low-fat versions
- Bulking: Use full-fat and add honey, granola, or nut butter
4. Salmon
Macronutrient Breakdown (per 100g, cooked):
- Calories: 206 kcal
- Protein: 22g
- Fat: 13g (mostly omega-3s)
- Carbohydrates: 0g
Why It’s Essential:
Loaded with omega-3 fatty acids, salmon helps reduce inflammation, supports joint health, and aids in hormone regulation — all critical for strength athletes.
When to Eat:
- Dinner: Great after heavy sessions for muscle repair
- Recovery day meal: Supports immune health and reduces DOMS
During Menstruation:
Omega-3s in salmon reduce cramps, improve mood, and fight inflammation.
For Cutting or Bulking:
- Cutting: Control portion size
- Bulking: Eat skin-on with rice or sweet potato
5. Lentils
Macronutrient Breakdown (per 100g, cooked):
- Calories: 116 kcal
- Protein: 9g
- Fat: 0.4g
- Carbohydrates: 20g
- Fiber: 7.9g
Why It’s Essential:
A great plant-based protein option with fiber, iron, and magnesium. Helps regulate blood sugar and supports long-lasting energy.
When to Eat:
- Pre-workout (2–3 hours): Slow-digesting carbs keep you fueled
- Lunch/Dinner: Combine with rice, eggs, or lean meats
During Menstruation:
Iron and magnesium support recovery and reduce cramps.
For Cutting or Bulking:
- Cutting: High fiber keeps you full
- Bulking: Pair with high-calorie ingredients like ghee, paneer, or avocado
Bonus Tips for Female Powerlifters
Nutrient Timing
- Pre-workout: Complex carbs + lean protein
- Post-workout: Fast-digesting carbs + protein
- Bedtime: Casein-rich foods (Greek yogurt)
Menstrual Nutrition:
- Menstruation phase: Focus on iron-rich and anti-inflammatory foods
- Ovulation phase: Increase hydration, magnesium, and protein
Bulking vs. Cutting:
- Bulking: Prioritize calorie-dense meals with balanced macros
- Cutting: Focus on fiber, lean proteins, and hydration
Frequently Asked Questions (FAQs)
Can I eat these foods during my period?
Absolutely! Foods like salmon and lentils help relieve cramps, boost iron, and stabilize mood.
Are these foods okay for fat loss?
Yes. Focus on portion sizes. All five can support weight loss goals when prepared correctly.
Are these suitable for vegetarians?
Lentils, quinoa, and Greek yogurt are great. Swap chicken and salmon with tofu or paneer.
What’s the best post-workout meal?
Grilled chicken with quinoa and veggies or Greek yogurt with berries and oats.
Do I need supplements too?
Start with food first. These five cover most needs. Consider iron, omega-3, or protein powder only if needed.
Note: if you want to learn more abut powerlifting look into this 5 Benefits of Powerlifting for Females
Final Word
Fueling for powerlifting is about more than calories. It’s about choosing the right foods at the right time for strength, recovery, hormone balance, and overall performance.
Eat smart. Train hard. Recover stronger.