# Performance Optimization in Streetlifting: The Combined Role of Nutrition, Lean Mass, and Sleep

## TL;DR

This review explores how nutrition, lean mass, and sleep affect performance in streetlifting, a strength sport based on bodyweight exercises with added weights.

## Contribution

The paper integrates findings from related strength sports to guide streetlifting athletes on performance optimization strategies.

## Key findings

- Performance in streetlifting is strongly influenced by strength-to-bodyweight ratio and lean mass.
- Protein intake of 1.2–1.5 g/kg/day and creatine supplementation may enhance muscle protein synthesis and strength.
- Sleep quality and duration are important for recovery, but specific data for streetlifting is lacking.

## Abstract

Background and Objective: Streetlifting is a developing strength sport derived from calisthenics and based on maximal external load performance in weighted pull-ups, dips, muscle-ups, and squat variations. Its rapid global expansion has raised interest in identifying sport-specific nutritional and recovery strategies that can support performance and health. However, scientific evidence directly focused on streetlifting remains limited. This narrative review aims to summarize current knowledge regarding body composition, nutrition, supplementation, and sleep in streetlifting athletes by integrating findings from related strength sports. Methods: A narrative review design was adopted due to the scarcity of empirical studies on streetlifting. Searches were performed using the terms “streetlifting AND nutrition,” “streetlifting AND body composition,” and “streetlifting AND sleep quality.” Peer-reviewed studies involving comparable strength disciplines were included when directly applicable to performance or recovery determinants. Results: Performance in streetlifting appears strongly driven by strength-to-bodyweight ratio, supported by low-to-moderate fat mass and adequate lean mass. Evidence from resistance training literature suggests that meeting energy requirements, consuming 1.2–1.5 g/kg/day of protein, and using nutrient timing around training may enhance muscle protein synthesis and glycogen replenishment. Creatine supplementation shows consistent benefits for maximal strength and ATP turnover, whereas other supplements lack robust evidence. Sleep duration and quality contribute to neuromuscular recovery, endocrine balance, and cognitive readiness, though sport-specific findings are insufficient. Conclusions: Streetlifting athletes may benefit from integrated nutritional planning, evidence-based supplementation, and sleep optimization. Further sport-specific interventional and longitudinal studies are required to develop validated performance and health guidelines.