How A 40-Year Old Full-Time Uni Lecturer And Elite Powerlifter Manages To Compete At The Highest Level With Specialised Nutrition

Read the incredible story of Sarah who competed in a high-level powerlifting job despite being overworked and low energy...

Case Study: Master Powerlifter

When Sarah (name changed for confidentiality) first contacted me, she was preparing for both the national powerlifting championships and an international competition shortly after. She’s a master athlete in her 40s who specialises in the deadlift, but her training week also included aerial acrobatics, riding, Pilates, and teaching.

On top of that, she works full-time as a university lecturer - so her life was packed, physically and mentally.

Despite her dedication, she felt that something wasn’t quite right. Her energy was unpredictable, recovery felt slow, and she was frustrated that her strength wasn't improving the way she expected. She also didn’t feel comfortable going back to strict macro counting because in the past this had led to under-fuelling, hormonal disruption, and a period where her menstrual cycle stopped. Understandably, she was cautious but she also wanted to improve performance, but not at the expense of her wellbeing.

This was the starting point of our work together.

Understanding Her Starting Point

Before making any changes, I spent time getting a full picture of Sarah’s health, training schedule, eating habits, lifestyle, and past experience with under-fuelling.

She completed a 3-day food and training diary which helped me see:

• She was eating good quality meals but sometimes not enough around heavy training.
• Protein intake was high overall, but often not spaced evenly through the day.
• Carbohydrates varied a lot depending on the day, leaving some sessions under-fuelled.
• Recovery nutrition was present, but sometimes the food she chose didn’t sit well before lifting.
• Her supplement routine was inconsistent and included products that were not Informed-Sport tested, meaning risk of contamination

She also shared blood test results showing her folate levels were on the lower side, so I encouraged her to follow this up with her GP and increase folate-rich foods.

Most importantly, her history of RED-S (An energy deficiency in sport) meant we needed to take a supportive, flexible approach - not anything strict, numerical, or triggering.

Building a Fuelling Plan That Feels Good, Not Restrictive

What became clear very quickly was that Sarah didn’t need a complicated overhaul.

She needed:

• More fuel around key training sessions
• Better recovery support
• Practical, everyday strategies
• A confident understanding of how her body responds through the menstrual cycle
• And a way to nourish herself without slipping back into old patterns

Small changes that made a big difference

We focused on simple, targeted adjustments:

1. Pre-Training Carbohydrates

• I encouraged her to have a small, quick-digesting source of carbs before heavy or long sessions.
• She tried bananas… but watermelon became her favourite.
• She told me it made a huge difference -  more energy, better focus, and no stomach discomfort.

2. Better Recovery Structure

We created a go-to recovery option such as a smoothie containing:

• Protein
• Carbohydrates
• Creatine
• Antioxidant-rich berries
• A small amount of glycine for recovery and sleep

This made her recovery more consistent and improved sleep quality.

3. Balanced Plate Approach

Instead of counting macros, I introduced a simple plate model showing:

• One section for protein
• One for carbs (adjusted based on training load)
• One for colourful veg
• Plus healthy fats

This gave her freedom but still enough structure to feel confident about her choices.

4. Hydration Strategy

We worked on:

• Daily water targets
• Electrolytes for big training days
• Reducing bloating and water retention before competition

5. Menstrual Cycle Awareness

Sarah noticed her strength dropped in the luteal phase, and her first planned competition fell right in this time.

We discussed:

• Supporting this phase with slightly more carbs and calories
• Allowing more rest
• Understanding that lower strength here is normal, not a failure

This helped her feel much more in control and less anxious.

Tackling Supplement Confusion and Educating on Clean Sport

One thing that came up early was her supplement routine.

She was taking:

• Calcium
• Magnesium
• Omega blends
• Iron
• Vitamin D
• Creatine

…but none were Informed-Sport certified, meaning contamination risk was unknown.

She had no idea these could put her at risk in competition.

I explained:

• How anti-doping rules apply
• Why only third-party tested supplements should be used
• What to look for on labels
• Which products might offer safer replacements

She immediately switched her supplements and felt relieved to understand the risks.

This part was genuinely eye-opening for her — and it made her feel safer and more empowered.

Illness, Competition Decisions, and Adjusting the Plan

A week before her first competition in Manchester, she became unwell with a cold and was deep in her luteal phase.

She and her coach decided to withdraw – a difficult but very sensible choice.

We switched focus to:

• Supporting immune recovery
• Anti-inflammatory foods
• Gentle re-fueling
• Getting ready for her international competition in Poland

This kind of adaptability is essential in performance nutrition — athletes aren’t robots.

Travelling for Competition - Staying Fuelled Abroad

Before her trip to Poland, we discussed:

• Airport and travel hydration
• How to minimise water retention
• What food she could pack
• What she could find easily in Polish supermarkets
• Safe choices for pre-comp meals
• Foods to avoid until after competing
• How to manage nervous stomach on the day

We rehearsed what she’d eat:

• The night before
• Breakfast
• 3–4 hours pre-lift
• 30 minutes before stepping onto the platform

She arrived feeling prepared and calm.

The Outcome

Even though she didn’t break the world record (this time!), she:

• Competed strongly
• Felt energised and steady
• Hit her weigh-in target with no stress
• Used a fuelling plan she enjoyed
• Avoided old restrictive patterns
• Gained confidence in her nutrition
• Enjoyed the entire competition experience

When she returned, she said she finally felt like she understood how to fuel her training in a way that works for her life, her body and her mind.

She is now taking a well-earned summer break before training picks up again with a new coach – and our work together will continue as she prepares for future competitions.

Why This Matters

This case shows that effective sports nutrition isn’t just about numbers.

It’s about:

• Listening
• Understanding the person
• Supporting health as much as performance
• Adapting strategies to the athlete’s reality
• Building confidence
• Empowering them to fuel without fear

And in Sarah’s case, the outcomes spoke for themselves.