Today, we can see more and more gym goers focusing their training on squats, deadlifts and bench press, and doing so with very heavy weights and very short repetitions. This style of training is far removed from typical workout routines because these people are after other objectives besides mere aesthetic rewards. With Powerlifting and the Stronglifts program gaining strength, it is a great time to learn about the top 3 must-have supplements for powerlifters.
Powerlifting is an intense form of strength training that focuses on building massive amounts of strength without necessarily focusing on building much muscle mass.
Although a powerlifting workout may seem simple on paper, it requires that you devote yourself entirely to your training routine. This intense training results in world-class Powerlifters who can lift impressive loads weighing hundreds of pounds on the bench press, the squats, and the deadlift.
If you want to know how to increase muscle strength without deception or false promises, you are in the right place.
Here are the top 3 supplements for Powerlifters:
1. BCAA: Branched-Chain Amino Acids
Branched-Chain Amino Acids are an essential component of a powerlifting stack. This small subgroup of amino acids has a chemical structure that allows them to be directly incorporated into proteins during their synthesis.
BCAAs are essential amino acids; this means that our bodies are not able to synthesise them and thus they must be ingested. BCAAs are not metabolised in the liver, and this means that they are more easily absorbed into skeletal muscle tissue; because of this, they contribute directly to muscular regeneration.
BCAAs can positively increase your athletic performance and reduce painful muscle soreness. Powerlifting is a very intense training discipline, and it takes a toll on the body, so anything that can help you alleviate post-workout discomfort is essential.
Caffeine is a Central Nervous System Stimulant. Through a stimulating effect, caffeine can fight off tiredness while at the same time improving reaction times and coordination, which makes it a fantastic supplement for powerlifters and as an overall enhancer of athletic performance.
Stimulation of the central nervous system allows the body to become more efficient at converting into energy all the stored fat reserves. At relatively high doses, caffeine can reliably increase your power output which makes it a great tool to use on high-intensity training days.
Something to keep in mind is that with time your body will build up a tolerance to caffeine and you will experience diminishing return so think less is more and consider limiting its use to receive more significant benefits in the long run.
Creatine is a compound that has a similar function to that of glucose and fatty acids when powerlifters are concerned. The body uses creatine to create and store cellular energy.
Adenosine Triphosphate or ATP for short is the primary energy currency of the human body and creatine is primarily concerned with regulating its recycling. Although the kidneys synthesise it on a daily basis, the quantities produced are not anywhere near enough to that needed by a powerlifter performing high-intensity training.
Creatine supplementation is a must if you are serious about increasing your strength to powerlifter levels. Creatine is stored directly in the skeletal muscle tissue, so once you start supplementation, you will see an almost immediate boost to your explosive power.
What about diet and nutrition for powerlifters?
As always, anytime you complement your training with nutritional supplements you must stay on top of your diet.
All athletes but especially a powerlifter should give priority to a healthy and balanced diet composed of carbohydrates, proteins, and healthy fats.
Instead of eating three heavy meals, a powerlifter should eat five to six meals a day to keep an active metabolism and maximise nutrient intake.
A powerlifter’s diet must be hypercaloric because powerlifting is a high-intensity discipline with enormous energy expenditure.
Dietary nutrient intake should be high in carbohydrates and contain adequate amounts of protein and fat for proper muscle recovery and optimal hormonal balance.
Remember to consume enough fat
Sufficient fat consumption is necessary to maintain proper levels of testosterone. Consider consuming 20 to 30 percent unsaturated fat, 1 to 2 grams of protein per pound of body weight, and low glycemic index carbohydrates, such as broccoli
As for training, your routines must be well planned taking into account the days of maximum effort.
The basic guidelines for a progression of continuous strength must be followed, in which a few weeks of increasing loads are applied, increasing sets and maintaining weights, and then starting with a reduction of sets and repetitions while increasing the weight.
Powerlifting is extremely intense
Powerlifting is intense and requires much more of you than other lifting disciplines. Remember that putting your body through extreme training will alter your body’s needs. Supplementation will be extremely important under these circumstances.
You will need products that can consistently provide the compounds necessary for increasing your strength, endurance, and energy levels, while at the same time providing healing compounds that can rapidly improve your body’s regenerative properties.
What we recommend for powerlifters
Consider CXS REVOLUTION BIOAVAILABLE CREATINE COMPLEX from MUSCLESPORT: Anyone seriously looking increase strength needs a solid Creatine, and MUSCLESPORT’S CXS is the product to use.
CXSREVOLUTION contains some of the best pharmaceutical grade sources of creatine known. Fenugreek extracts will improve your creatine uptake. This product has been formulated to perfection so that you get creatine to your muscles efficiently and reliably.
You will also need a BCAA powerhouse, and KODIAKAMMO is just that. KODIAK AMMO all the Branched-Chain Amino Acids you need in a 3:1:1 ratio that is guaranteed to provide you with the most growth, energy, and endurance in the shortest amount of time.
Scientifically proven and methodically demonstrated to accelerate muscle growth, improve metabolism and enhance energy levels. KODIAKAMMO 3:1:1 BCAA INTRA-WORKOUT FORMULA is the perfect product for all athletes, but powerlifters will benefit the most. KODIAK AMMO is guaranteed to help you recuperate, and rebuild.
To be able to lift the heaviest load you will need all the help you can get, and if you want to increase your energy output and physical strength, then these are the products for you.
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- Garhammer, Iohn. “A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance.” Journal of Strength and Conditioning Research 7.2 (1993): 76-89.
- Shimomura, Yoshiharu, et al. “Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise.” The Journal of Nutrition 134.6 (2004): 1583S-1587S.
- Greenhaff, Paul L., et al. “Influence of oral creatine supplementation of muscle torque during repeated bouts of maximal voluntary exercise in man.” Clinical Science 84.5 (1993): 565-571.
- Burke, Louise M. “Caffeine and sports performance.” Applied physiology, nutrition, and metabolism 33.6 (2008): 1319-1334.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.