RECOMMENDED SUPLEMENTS
Before diving into the world of supplements, it’s crucial for powerlifters to ensure they have a solid foundation in nutrition. Start by exploring our site’s Nutrition Tips section to cover the basics.
Once you’ve established a balanced diet tailored to your goals, supplements can serve as valuable additions to support your training regimen. Here are the top 10 supplements every powerlifter should consider to enhance strength, recovery, and overall performance.
TABLE OF CONTENTS (JUMP LINKS)
1. PROTEIN POWDER
What it does:
Protein is essential for muscle repair and growth. Protein powder, such as whey or casein, provides a convenient and efficient way to meet your daily protein needs.
Strength benefits:
Supports muscle repair and growth, aiding in strength gains.
How Much Do You Need?:
You should shoot to get 0.8 – 1.0 grams of protein per pound of body weight to maximize your gains. This can be challenging to do especially if you’re a bigger lifter.
A protein supplement can help bridge the gap between your regular diet and macro goals.
When to take:
As a general rule of thumb you body can only properly digest around 50 grams of protein every 2 hours or so, spacing out your protein intake out is important.
It’s usually good to consume whey protein post-workout for quick absorption (along with some carbs and fats to ensure protein isn’t burned as energy).
Casein protein can be taken before bed for sustained amino acid release as you sleep.
2. CREATINE
What it does:
Creatine enhances strength, power, and muscle mass by increasing energy availability during intense lifting sessions.
Creatine is one of the most studied, easy to find, cheap supplements you can buy. It’s considered extremely safe for long term use making it an easy recommendation.
Strength benefits:
Improves strength and power output, leading to increased performance in lifts.
When to take:
Take 3-5 grams of creatine monohydrate daily, preferably post-workout for optimal absorption. Make sure to drink ample water with this supplement as it’s an important part of how it functions.
3. BETA-ALANINE
What it does:
Beta-alanine increases muscle carnosine levels, reducing fatigue during high-intensity exercise.
Strength benefits:
Delays muscle fatigue, allowing for longer and more intense lifting sessions. While this supplement has been around for a while in endurance sports, powerlifters are finding it’s very helpful in completing long duration heavy volume workouts that are critical during the muscle building cycle of any good bulking program
When to take:
Consume 3-6 grams of beta-alanine daily, divided into smaller doses throughout the day to minimize tingling sensation (paresthesia).
An easy way to achieve this is to mix it in with your water jug that you carry. As you dring throughout the day you’ll get a nice even intake of Beta-alanine.
4. CAFFEINE
What it does:
Caffeine is a stimulant that boosts alertness and energy levels, enhancing strength and performance. It’s a good “Pick Me Up” for those days you’re tired and not feeling motivated
Strength benefits:
While caffeine doesn’t directly improve your muscle strength or recovery. It Increases focus and energy, leading to improved lifting performance helping ensure full intensity during workouts to stimulate the maximum muscle growth during recovery.
When to take:
Consume caffeine 30-60 minutes before workouts for optimal effect, but avoid late in the day to prevent sleep disturbances. It’s also a good idea to take breaks for caffeine to ensure you don’t build up a tolerance to it which will blunt it’s effectiveness.
5. BRANCH CHAIN AMINO ACIDS (BCAAS)
What it does:
BCAAs promote muscle protein synthesis and reduce muscle protein breakdown, aiding in recovery and muscle preservation.
Strength benefits:
Supports muscle repair and growth, helping maintain strength during intense training periods.
When to take:
Take BCAAs before, during, or after workouts to support muscle recovery and reduce muscle soreness.
6. BETA-HYDROXY BETA-METHYLBUTYRATE (HMB)
What it does:
HMB reduces muscle protein breakdown and supports muscle recovery, especially during intense training or calorie restriction.
Strength benefits:
Helps preserve muscle mass and strength during periods of high training volume or caloric deficit.
When to take:
Consume 1-3 grams of HMB daily, preferably split into multiple doses with meals.
7. FISH OIL
What it does:
Omega-3 fatty acids in fish oil have anti-inflammatory properties, promoting joint health and reducing exercise-induced inflammation.
Strength benefits:
Supports joint health, reducing the risk of injury and improving overall recovery.
When to take:
Take fish oil capsules with meals throughout the day to enhance absorption and minimize fishy aftertaste.
8. VITAMIN D
What it does:
Vitamin D is essential for bone health and muscle function, supporting strength and performance.
Strength benefits:
Optimizes muscle function and reduces the risk of injury by maintaining adequate vitamin D levels.
When to take:
Take vitamin D supplements with a meal containing healthy fats for better absorption.
9. MAGNESIUM
What it does:
Magnesium is involved in muscle contractions and energy production, reducing muscle cramps and supporting muscle function.
Strength benefits:
Prevents muscle cramps and enhances muscle performance during workouts.
When to take:
Consume magnesium supplements with meals throughout the day to enhance absorption.
10. ZMA (ZINC, MAGNESIUM, AND VITAMIN B6)
What it does:
ZMA supports muscle recovery, improves sleep quality, and enhances muscle function.
Strength benefits:
Promotes muscle recovery and supports optimal muscle function, leading to improved strength gains.
When to take:
Take ZMA supplements before bedtime on an empty stomach for better absorption and improved sleep quality.
CONCLUSION
They are just one piece of the puzzle. A good training program, consistent work in the gym, and proper nutrition are equally essential for success.
Focus on mastering the fundamentals, and use supplements strategically to enhance your performance and recovery. With dedication and smart supplementation, you’ll be well on your way to achieving your powerlifting goals.