Elite powerlifter Heather Connor lifts raw in one of the lighter weight classes — 47-kilograms. However, she deadlifts like a heavyweight, as proven by her all-time world record raw deadlift of 200 kilograms (440.9 pounds).
With so much strength packed into such a tiny frame, Connor’s nutrition has to be on point. Connor works with nutrition coach Kedric Kwan from Reformance Training:
My goal has always been to fuel my body to produce the strongest, healthiest version of myself.
With a routine early start at 4 a.m., Connor’s day of eating includes two breakfasts. Learn about Connor’s world record accolades and a breakdown of what she eats on a typical rest day below:
Connor is a two-time International Powerlifting Federation (IPF) world champion, having won the gold medal in 2017 in Minsk, Belarus, and again in 2019 in Helsingborg, Sweden. She broke Wei-Ling Chen’s deadlift world record in 2017 with 175.5 kilograms (386.9 pounds). Connor has steadily increased that record since.
At the 2023 IPF Classic World Championships in Malta, Connor came back from the brink of disaster on the squat and added an incredible 15 kilograms (33.1 pounds) to her world record, lifting 200 kilograms (441 pounds) to secure the overall bronze medal.
Heather Connor’s Full Day of Eating
Below is an example of Connor’s nutrition plan on rest days.
Breakfast One
- Six large egg whites
- Butter grits
Breakfast Two
- Three large egg whites
- Dark chocolate Kodiak cake
- Sugar-free syrup — three tablespoons
- Apple juice
Lunch
- Cooked chicken breast — four ounces
- Green beans — one cup
- Coconut Jasmine ready rice — ½ pack
Dinner
- Pork chop — six ounces
- Baby potatoes
- Green beans — 1.5 cups
- Strawberries — one cup
- Whipped cream — 10 teaspoons
Snacks
- Creme brulee Greek nonfat yogurt — 150 grams
- GoGo Squeez applesauce — one pouch
- One pepper jack cheese stick
- One banana
Typically, Connor aims for 130 grams of protein, 220 grams of carbs, and 55 grams of fat for 1,895 calories on a rest day. However, on heavy squat and deadlift days, Connor adds 55 grams of carbs and five grams of fat, bringing her to 2,160 calories.
Connor deals with several food restrictions since she is allergic to beef and tree nuts. Her autoimmune disorder restricts the amount of animal protein she can consume.
As someone with health conditions, I take my nutrition very seriously.
Due to these restrictions, Connor often has to pack her food when traveling abroad to compete. On meet day, Connor does not usually need to cut to make weight for her weight class. She will have her usual breakfast of egg whites and grits or toast before weigh-in then only consume water and electrolytes before squatting.
Before the bench press, Connor ingests fast-acting carbs with some fruit or a peanut butter and jelly sandwich topped with her favorite snack — GoGo Squeez applesauce. It’s a formula that has served Connor well. Her deadlift training, in particular, seems unstoppable. Take a look at her recent deadlift triple PR of 190 kilograms (418.9 pounds) in the video from her Instagram page below:
Connor competes next at the 2023 Girl Power meet in Cenon, France, on Oct. 22, 2023. She won the 2022 event but will have a fight on her hands this year with a nominated total that would rank her in fourth place, though it’s incredibly close.
With world records available and a 5,000 Euro prize to first place, Connor will likely load whatever pull is needed for the win. Spectators can watch the event live on the European Powerlifting Federation YouTube channel.
Featured image: @heather.e.connor on Instagram
