There are a lot of supplements out there. Many of them don't even work. However, there are some supplements out there which are great for Powerlifting.
We have created a list with our top 4 supplements for powerlifters regardless of training phase:
1. Whey Protein
Protein needs for a powerlifter are particularly high due to intense training with heavy weights, and it’s vital for an athlete’s performance to meet these needs. Failing to do so can lead to issues like decreased recovery, muscle catabolism, and increased risk of injury. These problems naturally affect your desired performance!
As we all know, most powerlifters don’t make a living from this sport. Daily obligations such as work, family, university, etc., make it understandable that it’s hard to be eating constantly with a fork in hand all day. This problem can easily be solved by the convenience of consuming a protein shake, which takes just seconds.
Whey protein is an excellent choice for meeting the protein needs of a powerlifter for the following reasons:
- High biological value: It has the highest biological value (BV = 104), meaning it digests and absorbs quickly.
- Increases muscle protein synthesis: Due to its high leucine content, it promotes muscle growth, which is essential for recovery and muscle development.
- Boosts immune system: Rich in immunoglobulins and lactoferrin, it strengthens the immune system, which is crucial for athletes to stay healthy and avoid illnesses that could disrupt their training.
2. Creatine
Creatine is one of the most researched supplements, not just for its athletic benefits but also for its health benefits. Contrary to the common misconception, creatine is a completely safe supplement for long-term use, especially for powerlifters.
Creatine is a top supplement choice for powerlifters for the following reasons:
- Increases ATP regeneration: Creatine boosts the body’s ability to regenerate ATP (adenosine triphosphate) quickly. ATP is the primary energy source for cellular processes in the body, and it’s what the body uses during short, high-intensity efforts. As a result:
- Promotes muscle growth: Through interconnected mechanisms such as energy supply and hydration (fluid retention), creatine activates specific pathways like mTOR, which increases muscle protein synthesis and muscle mass.
- Improves cognitive function: This is helpful when engaging in activities that require mental effort, such as a heavy set.
3. Vitamin D
Vitamin D is a fat-soluble vitamin produced naturally by the body when the skin is exposed to sunlight, and it’s also consumed through foods like fatty fish, fortified dairy products, and egg yolks. Apart from its health benefits, vitamin D offers many positive effects for powerlifters, including:
- Supports muscle function: It plays a vital role in muscle function and strength by supporting calcium absorption, which is essential for muscle contraction.
- Promotes muscle recovery: Its anti-inflammatory properties help with muscle tissue repair, aiding in recovery.
- Improves bone health: By increasing bone density, it makes bones more resistant to heavy lifting and less prone to fractures.
- Maintains healthy testosterone levels: Vitamin D is crucial for testosterone production, which plays a role in muscle growth and strength development.
- Reduces fatigue: Through various mechanisms such as increased protein synthesis and energy production, it helps reduce fatigue and the risk of overtraining syndrome.
- Strengthens the immune system: Staying healthy is crucial for athletes, as illnesses and recovery processes can throw off your training schedule.
4. Caffeine
Caffeine is one of the most well-studied ergogenic aids in sports. It’s a natural stimulant that primarily affects the central nervous system by increasing alertness and reducing fatigue. As expected, it has a positive impact on powerlifting as well.
It works through two mechanisms:
- Adenosine receptor blockage: Caffeine blocks adenosine receptors in the brain that promote relaxation, leading to an increase in the release of neurotransmitters like dopamine and norepinephrine, which improve concentration, alertness, and mood.
- Increases calcium release: Caffeine increases calcium release from the sarcoplasmic reticulum in muscle cells, enhancing muscle contraction.
If you’re not a fan of coffee, caffeine supplements or pre-workouts containing caffeine are great alternatives to reap the benefits of caffeine in powerlifting, including:
- Increased strength.
- Improved ability to handle high-intensity training.
- Reduced feelings of fatigue.
These are our top 4 supplements that Powerlifters can use regardless of training phase and can give you the edge you need for better performance, recovery, and muscle growth. However, it’s always best to consult with a healthcare professional, nutritionist, or coach to find the right dosages and timing for your body.