Supplementation For Powerlifters - Part 2

by DeanMcKillop 3974 views Supplements

Supplementation For Powerlifters - Part 2

In part 1 of Supplementation for Powerlifters, we looked at the top 4 supplements for improving strength, power and general performance through enhancing the ability of the lifter to accumulate a greater training volume over time. In part 2 we will be looking at the top 2 supplements for recovery and the top 4 supplements all Powerlifters can use to optimise their health.

1. Recovery

Without appropriate recovery both post weight training and throughout the week, performance may waiver and even worse, the risk of injury may rise. Utilising these 2 supplements to ensure recovery is optimised, is paramount in ensuring you can maintain performance long term as a reduction in recovery is a sure fire way to decrease performance. 

Whey Protein

While adequate consumption of dietary protein may be achieved through food, utilising a whey protein source or an equivalent vegan protein source such as pea and rice protein, can often make achieving an optimal intake easier than relying solely on food.

Primal by Anabolix Nutrition

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Similarly, it is advantageous to consume an adequate amount of protein per serve in order to maximally stimulate muscle protein synthesis (MPS), of which you only require an average of 30-35g of protein from a powdered source versus 40g or more from an animal protein. This is important to recognise as lighter individuals requiring less protein daily, like females, may wish to use whey to achieve MPS as opposed to consuming large quantities of meat.

Furthermore, should you be following a vegan or vegetarian diet, utilising a supplement to fortify your diet will not only make reaching your optimal intake for the day easier, but the quality of protein per serve required to achieve MPS will also be enhanced.

It is, of course, encouraged that the large majority of your protein be consumed from traditional food sources, however, utilising whey/pea or rice protein to simply fortify your dietary approach or to optimise your per meal intake, is extremely advantageous in most cases. 

Curcumin

I call this supplement the ‘pain equaliser’ and I do so for good reason.

BioActive Curcumin by Nutralife

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Curcumin, which is derived primarily from the turmeric spice, is a bright yellow pigmented chemical that has been studied with tremendous efficacy for the treatment of pain, inflammation, gut disruption and even blood lipid profiles.

Studied in populations experiencing prior pain, daily Curcumin supplementation resulted in significant increases in time to fatigue, reduced scores on pain measurement surveys, a reduction in gut dysbiosis and an improvement in joint stiffness.

Furthermore, despite requiring further study, Curcumin contains naturally occurring levels of salicylates and proposes potential benefits in controlling blood pressure, which is a common issue within the powerlifting community and especially in those who are using additional performance enhancing drugs.

Learn more about Curcumin and its awesomeness in detail.

General Health

While the following 4 supplements may not provide you with direct performance enhancement, their ability to maintain your health is critically important to ensuring the longevity of your performance. Failing to recognise the implications for an increase in the markers of poor health is, in my opinion, unacceptable, and it should be noted that without long-term good health you can not have long term recovery and performance.

Fish Oil

Fish oil is an Omega 3 fatty acid and is an essential nutrient that must be consumed via dietary or supplementary sources in order to maintain healthy physiological function. While it may be possible to achieve your minimum requirements for omega 3 intake via daily salmon intake (120g) it is generally not feasible, nor is it at optimal levels, which is why supplementation of fish oil is important.

Consuming adequate omega 3 fatty acids has been shown to improve:

  • Blood triglycerides
  • Blood sugar control
  • Mood regulation
  • Improved cognitive function

Triple Strength Omega 3 by Nutralife

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Supplementing with fish oil daily may also aid in reducing inflammation in users previously lacking adequate omega 3 fatty acid intake, which is a great reason for all you heavy lifters out there to use this supplement as well. 

Vitamin D3

Vitamin D is a fat-soluble vitamin that is created through the use of circulatory cholesterol and is claimed to be one of the top 2 vitamins or minerals that are deficient in those living in developed countries.

Increasing vitamin D3 intake may aid in the improvement of:

  • Bone health
  • Hormone production
  • Blood glucose regulation
  • Improved well-being

Supplementing with vitamin D3 has been shown to enhance performance in those not subjected to enough natural UV light and is a vital nutrient for an array of physiological functions so ensuring your intake is sufficient is critically important for improving the 4 markers listed above.

Magnesium

Magnesium is readily available in food sources as well, however, it still remains as the number 2 most deficient vitamin or mineral in developed societies.

Supplementing with magnesium daily can help improve:

  • Blood pressure
  • Nerve conductivity in muscle tissue
  • Blood glucose regulation
  • Increased insulin sensitivity

In a sport where neural activation and muscular health is paramount, as well as the fact that most powerlifters are consuming large quantities of calories from carbohydrates, magnesium may benefit the user in both physical function for performance and recovery but also support the large dietary intake of carbohydrates as well. 

Digestive Enzymes

Of the 4 supplements mentioned in this article, digestive enzymes are the one product that could be intermittently used and removed, depending on the phase the athlete is in. Due to the large quantity of food intake, powerlifters are arguably subjected to supraphysiological gastric stress, which leaves some people to believe that the supplementation of digestive enzymes may ease total gastric stress and improve the breakdown and assimilation of nutrients.

If you are suffering from gastric stress after the consumption of every meal, it may be advantageous to utilise digestive enzymes to ease the digestive process and enhance general well being as your gut and its health can be a primary determinant of total health as well. 

Final Words

Whether you are simply looking to feel better, be healthier or perform better, the supplements listed in both Part 1 and Part 2 in this series can offer real benefit.

To minimise the confusion and to ensure supplementation is adequate, below is a guide on the use, timing and dosage of each supplement listed to improve your performance. 

Supplement Dosage Timing Notes
Creatine Monohydrate 5 - 10g Daily Consume with a protein/carbohydrate
Caffeine 3-6mg per kg 0-30min pre workout Consuming on an empty stomach is best
Beta Alanine 3 - 4g Daily Can cause tingling/itchiness post consumption
Citrulline Malate 5 - 8g 30min pre workout Consume on its own or with carbohydrates
Curcumin 100mg 2x daily with food Meriva is recognised as the best patented form
Fish Oil 2.7g EPA/DHA Daily split into 3 doses of 900mg Consume with food to minimise reflux
Magnesium 600mg 300mg post training and prior to bed Citrate/chelates are preferred sources
Vitamin D3 2000-5000iu Daily Consume with a dietary fat source
Whey Protein 30-40g Daily Used to fortify diet
Digestive Enzymes 1 capsule Daily with meals Used to support poor digestion

General Health Recommended Products


Vitamin D3 1000 in Rice Oil By Herbs of Gold

Vitamin D3 1000 and has been designed to assist with deficiencies of vitamin D and the maintenance and improvement of general well-being.

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Organic Magnesium Complete by Nutralife

This formula blends three different, easily-absorbed organic Magnesium types to ease muscular cramps, aches and nervous tension.

More Info

Digestive Enzymes by NutraLife

Digestive enzymes are essential for maintaining normal digestive function, because they are used to break down food, releasing important nutrients.

More Info


Read more in the Supplementation for Powerlifters Series

DeanMcKillop

Exercise Scientist

I completed my Exercise Science Degree at the University of QLD and have worked in the fitness industry for over 8 years, including a short stint at the Brisbane Broncos in 2010 as a student. I also hold my Level 2 Strength and Conditioning Coach accreditation (ASCA) and have competed in 1 bodybuilding season, placing 2nd at the IFBB u85kg Nationals.

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