Strength training is characterized by heavy loads to the central nervous system when training with high intensity (1-5 repetitions over 80% of the maximum overload allowed).
The specific loading of the nervous system requires supplements for powerlifting that can benefit the pre-workout intake period or the restoration period.
While substances such as proteins, essential amino acids, and others also help restore the body, certain supplements play a unique role directly in the effectiveness of high-intensity workouts. Powerlifting is a sport that involves three main lifts, the deadlift, squat, and bench press. The person who has the highest total weight across those three lifts is considered the winner in competitions.
Many people do powerlifting to set their records for those lifts, but powerlifting is utterly different than the sport of bodybuilding. However, both do share a few similarities. If you're brand new to powerlifting or a veteran, you'll want to keep an eye on your diet and nutrition because it can be exhilarating due to the hard work involved.
Not only that, but you have to remain focus, dedicated and you need to put in the time. First, you need to figure out what kind of diet you'll follow. After you know what diet to follow, you need to make sure you do all of the lifts properly because you don't want to minimize your risk of injury.
Finally, you should consider using powerlifting supplements. Using the essential supplements for powerlifting is an excellent way to get results fast. Both powerlifters and weightlifters know that supplements are great to take because they can reach their goals quickly.
There are many different supplements you can take, and this article will explain some of the best supplements for powerlifting. With that said, continue to read on to learn more.
Powerlifting Supplements: How They Help Powerlifters
Supplements offer many benefits to powerlifters, and this goes for powerlifters who are doing it as a hobby or competing on a professional level. Each supplement is unique in its way, and some people stack products, which helps them get results even fast.
There are some benefits you can achieve with good powerlifting supplements. These benefits include improving athletic performance and endurance, as well as gaining strength.
Other benefits include reducing muscle soreness, improved recovery, and reduced risk of injury. Other benefits are better overall health, improved nutrient uptake, improved immune health, and increased muscle growth.
Why Powerlifters Should Take Supplements
Powerlifting requires a lot of hard work, hours, and dedication, and you have to get to the gym regularly. Let's not forget to mention that you need to keep track of your diet.
Supplements make things easier by giving you an edge on the competition, but there are various other reasons to take supplements.
These reasons include:
- They need nutrients - when you put your body under strain by lifting the heavyweight regularly, then you will crave various nutrients, especially protein, vitamins, minerals, and amino acids. A healthy diet can help you get those nutrients, but adding a supplement to your routine can help too. For example, powerlifters should consume quite a bit of protein regularly, and they can get their daily dosage of protein with food and a protein supplement.
- Powerlifting hurts - sure, it feels excellent reaching your goals, but the chances are you'll feel extremely sore in the morning, and this doesn't feel great at all. Many powerlifters experience muscle soreness. This is why they should take whey protein, BCAAs, and glutamine supplements. Such supplements can reduce muscle soreness.
- Powerlifters are prone to injury - powerlifters are prone to injury. They are at a higher risk of injury than the average person and many other types of athletes. Specific vitamins and multivitamins can reduce the possibility of injury, and so can different kinds of supplements. It's a good idea to take vitamins that support the joints, but make sure you take them regularly.
If you're a powerlifter, then make sure you get your hands on the right supplements. The same goes if you are brand new to powerlifting. You will be surprised at how well the best supplements work and how fast they can help you get results and reach your goals.
All you have to do now is determine what your powerlifting goals are, and then you can start shopping around for powerlifting supplements that can help you reach those goals, and then you'll be a step closer to achieving them.
Powerlifting Supplements Designed for Power Output
Creatine is described as a type of organic acid that can be found inside the body naturally. This acid is stored mainly in the muscle tissues, which plays a vital role in how the muscles function.
You can also find creatine in some food sources. However, it is mainly found in fish and meat. Creatine happens to be a favorite type of fitness supplement and is only exceeded by the protein powders in popularity.
How Can Creatine Assist Powerlifters
Creatine happens to be one of the favorites in the fitness communities regarding its numerous valuable benefits. Mainly, this supplement is used by weightlifters as it assists with muscle gain.
This natural-based supplement can help you greatly in reaching those training goals. Here are some of the benefits you can attain from using creatine:
- Improves your muscle pump;
- Improvements in muscle endurance;
- Temporarily boosts strength;
- Helps with the production of ATP;
- Helps to increase "short burst" energy;
- Can assist with enhancing your post-workout recovery;
- Helps to maximize protein synthesis;
- Increases the process of nutrient transport in the muscles;
- Assists in building more muscle;
- Assists you in reaching goals a lot faster.
In essence, creatine can enhance the natural abilities of the body to participate in high-intensity and short-term exercises. The individuals who use this type of supplement for the first time usually report on the immediate increase in endurance and strength attributed to creatine's role in implementation and production.
This may seem like an empty promise, but creatine is present naturally in muscles when you think about that. The majority of the creatine we gain is simulated through the food we eat and then stored and later used by the muscles.
This natural supplement is used naturally by the muscles to assist you in creating and using energy. When used in a supplement form, it increases the naturally stored creatine and replenishes the stores lost naturally during exercise.
How to Use Creatine
Creatine happens to be one of the top-rated powerlifting supplements which should be taken daily.
- On the days that you do not work out, you should still take the correct creatine dosage.
- The usual serving size is set at 5 grams, and it usually is available in flavorless powders. However, there are a variety of flavored versions that you can choose from.
- To use this supplement, mix the powder into a liquid such as juice or water and make sure that you also drink enough water with this dose.
- Many fitness experts choose to cycle off and on creatine by taking the supplement for two months and then taking breaks for two weeks at a time. However, this is down to personal choice but is a recommendation from some fitness experts.
Caffeine is described as a type of natural stimulant which is found in coffee beans. Nervous system stimulants such as caffeine can have an impact on heavy strength training.
Although many studies have shown negative results on the strength of caffeine intake, others have shown the opposite.
As a whole, people should consider factors such as the person’s prevailing muscle fibers, tolerance to the stimulant, and the motivation for training.
The impact on concentration is significant. This is an essential factor in strength training.
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ALLMAX Nutrition Caffeine
GAT Caffeine Metabolism
Nutrex Research Caffeine
Kaged Muscle PurCaf Caffeine
Why You Should Choose Caffeine?
Caffeine is a reliable supplement that can increase performance levels in athletes who have not yet developed tolerances. The use of caffeine in the form of supplements has several positive effects, such as endurance, fat loss, and a peak power output.
How to Use Caffeine with the Right Dosage
The most crucial factor is the dose.
- Doses up to 200 mg do not indicate a significant impact on the power, rather only on the motivation.
- Doses of 300 mg or more may note significant differences in power and strength endurance.
- To enhance strength, use 5 mg per kg or 2.5 mg per lbs. This supplement can be taken in liquid, powder, or pill form.
- Because tolerance eventually develops, caffeine should be utilized as a type of ergogenic acid, rather than take one month off as soon as you no longer experience the effects after consuming caffeine.
When to Use Caffeine
You will need to experiment with this supplement. But it is advisable to use caffeine around 30 minutes within the first part of your workout.
There are different genetic variations involved with abilities in metabolizing caffeine. This means that the doses will affect each person differently. To prevent unwanted side effects, it is advisable, to begin with smaller doses and gradually increase the dose when necessary.
Specific individuals, who already have sleep problems, should not be using caffeine supplements. Caffeine can assist you in staying awake and alert, and in non-habitual users, it can increase power output. This supplement cannot be used regularly as the power output increase will be lost.
3) Acetylcholine Neurotransmitters
Natural Brain Enhancers
by Doctor's Best
Sources of the acetylcholine neurotransmitter can also benefit the body in cases of heavy workouts such as powerlifting. Acetylcholine has functions both on the central nervous and on the peripheral system.
In the peripheral nervous system, acetylcholine activates muscles, as many receptors are found in skeletal muscle.
- Choline bitartrate, dimethylethanolamine (DMAE), and L-alpha glycerylphosphorylcholine (Alpha-GPC) are potent acetylcholine precursors.
- Alpha-GPC is not only a powerful source of acetylcholine, but it also successfully increases the growth hormone in adults and young athletes.
- Another important element of acetylcholine is the acetyl-L-carnitine amino acid, which also positively affects the mental state.
In addition, sources of choline are essential for muscle function; they help the brain function, improve concentration and mental attitude.
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Now Foods L-Tyrosine
Thorne Research L-Tyrosine
Source Naturals L-Tyrosine
Country Life L-Tyrosine
One of the best supplements for powerlifting and as an alternative to the classic stimulants are the nootropics that play the role of brain stimulators and affect the nervous system. L-Tyrosine, or its alternative forms N-acetyl and L-tyrosine, are precursors of the dopamine neurotransmitter.
Besides the effect on mood, tyrosine also affects brain function and concentration. Its action is especially effective under high stress.
In high-intensity workouts, tyrosine would precisely benefit the cognition functions, the mental attitude, and concentration, which are essential for the load on the central nervous system. In order for tyrosine to be optimally effective, doses of at least 2000 mg before a workout are needed.
Proven Powerlifting Supplements for Work Volume
1) What Is Beta-Alanine
A version of alanine that has been modified is called beta-alanine. Alanine is a widespread amino acid. Beta-alanine is quite commonly used in the world of fitness, mainly because it helps increase muscular endurance.
Beta-alanine is, in fact, so efficient with increasing endurance that it is one of the main ingredients found in most supplement blends for pre-workouts. Beta-alanine is a great powerlifting pre-workout supplement.
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Now Foods Beta-Alanine
ALLMAX Nutrition Beta-Alanine
GAT Beta Alanine
How Beta-Alanine Can Help Powerlifters
Beta-alanine is well-known for its ability to improve strength and athletic performance, extend endurance, and so much more.
Here are a few of the main benefits of beta-alanine which are relevant for powerlifters:
- Improves muscular strength;
- Increases energy levels;
- Helps to grow muscle mass;
- Increases carnosine levels;
- Improves muscular endurance;
- Increases "short burst" energy;
- Helps you reach your goals faster.
Beta-alanine is an excellent supplement for all kinds of athletes, but in particular, it is one of the best supplements for powerlifters. When performing short-term exercises and high-intensity, beta-alanine helps to increase the body's resistance.
In other words, it helps you to wallop those lifts breathing through any plateaus which may be being experienced. Due to how beta-alanine works, it is a powerlifting supplement that is very effective, but it would not necessarily help much as far as endurance for athletes such as runners is concerned.
How Beta-Alanine Is Taken
You can find beta-alanine in the form of a pill or capsule, but most often, it comes in the form of a powder that you have to mix with water.
- The dose range is between 2-5 grams. Typically, research suggests that this amount is better if split throughout the day over 2+ doses.
The goal here is to raise the natural beta-alanine levels in the body and keep them elevated.
2) Nitric Oxide Boosters (Agmatine and Citrulline)
- In concept, nitric oxide boosters are great as they can increase efficiency and work capacity of cells while promoting blood flow, a positive side effect of this being erections. That being said, l-arginine was the first choice for nitric oxide boosting. This was accompanied by a load of issues and spend the topic's enthusiasm a bit.
- In itself, nitric acid is critical in the body, and for most nitric-oxide boosters, there is evidence. Unfortunately, however, the initial bout of nitric oxide supplements, which all happened to be based on arginine, appears that their benefits are pretty unreliable.
- It seems as if supplemental nitrates and beetroot are more reliable, and agmatine is meant to be studied to confirm the benefits or lack thereof associated with its use. The research, however, is still in its "preliminary and promising" stage.
- For a nitric oxide booster to work, it must be able to accelerate this enzyme, and it seems as if this is done by arginine very weakly as it acts on the alpha-adrenergic receptors. However, agmatine does this better and may also have a painkilling effect, but being as no studies in athletes have been conducted, at this point, it is merely an honorable mention.
- Nitrate ingestion is the other possible option, form with beetroot or leafy green veggies. To put it simply, this increases nitric oxide levels by an entirely different means, one that does not involve the enzymes mentioned above and in most studies conducted in anaerobic and aerobic study populations, is proven.
- Although the common choice is L-arginine, on a per-dosage basis, L-citrulline works better. When it comes to nitric oxide, beetroots are an excellent food source, and many potentials are held by agmatine.
Taurine is an amino acid that has potential benefits for strength training. Taurine can be an effective pre-workout agent that can affect the nervous system, mental mood, and muscle strength.
That makes taurine a popular ingredient in many energy drinks, but whose doses are relatively too low for any significant action to be noted.
The taurine intake is associated with the function of the nervous system and its recovery, especially after the effects of high-intensity workouts and their impact on the system.
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Now Foods Taurine Pure Powder
Jarrow Formulas Taurine
Life Extension Taurine
Source Naturals Taurine
ALLMAX Nutrition Taurine
Best Recovery Supplements for Powerlifting
1) Branched-Chained Amino Acids (BCAAs)
For powerlifters wanting to improve their performance at the gym, BCAAs are among the best powerlifting recovery supplements. They not only BCAAs help to enhance performance at the gym, but they also help reduce the recovery time needed after working out.
There are a large number of benefits powerlifters will gain by using BCAAs.
- Increases endurance while working out;
- Improves protein synthesis;
- Significantly delays muscle fatigue;
- Significantly aids recovery;
- Reduces the amount of time needed for recovery;
- It enhances muscle mass;
- Aids in the repair of muscles and helps reduce the chance of muscle damage;
- Enhances your overall workout results.
Everyone within the fitness community is well aware of the benefits of BCAAs for powerlifters. There are already millions of people who use these supplements to improve their total results and efforts while at the gym.
BCAA supplements work in a unique way that makes them highly useful for different aspects of powerlifting. You can take them just before a workout, which will allow you to work out much longer.
If you take them after an intense workout, they will aid the body in recovering faster. While most other powerlifting supplements are for one or the other, BCAAs do an excellent job for both.
The Pros and Cons of Taking BCAAs
Most commonly, this supplement comes in powder. The powder can be flavored or unflavored. It will need to be mixed with some liquid and most, simply use water.
These supplements can also be purchased in capsule form, but most prefer the powder. Usually, you will take between two and six grams of the supplement, and you can take it more than once a day if you like.
It's important to note that to benefit the most from BCAAs, you must take them either just before or soon after your workouts. It's not uncommon for some to do all three by splitting their dose and taking two or three servings around their gym workout.
The main thing to be aware of is that it's a waste if you take them hours before or hours after because it just won't provide the benefits you need as a powerlifter. BCAAs are definitely all-natural powerlifting supplements.
2) Whey Protein
Let's see what protein supplements you can take for powerlifting. For example, taking this type of protein powder as a supplement has very significant benefits for powerlifters. When making dairy products such as cheese and others, it produces the byproduct whey, and it is incredibly rich in protein.
Initially, it is liquid, but manufacturers make it dry and then package it for sale. Once made, this powder contains 70 to 90% protein. Those with a good understanding of nutrition and its effect on the body can easily understand why a product that is easy to consume and affordable, and has high-quality protein would make a list as one of the best powerlifting supplements.
Isoflex Whey Protein Isolate
How Does Whey Protein Help Powerlifters?
Protein is found in every cell of the body. It is needed both to build and repair muscles and help heal any tissue that has been damaged. Protein helps skin, hair, nails and aids the body in the production of hormones.
Everyone needs a fair amount of protein each day, but powerlifters and athletes need more than most. Consider these facts about why athletes use this supplement more than any other.
- Aids the body in repairing muscle tissue;
- Reduces the amount of recovery time needed;
- Lessens the amount of soreness experienced after workouts;
- Increases the body's ability to build more muscle;
- An easy way to consume more high-quality protein;
- It provides excellent amino acids;
- Whey is among the best types of protein;
- Increases the results during workouts.
In the world of powerlifting, most think of whey protein as a recovery supplement. The body can digest it in only about 20 or 30 minutes after taking it. This makes it ideal for weightlifters as muscles need the amino acids and protein immediately after working out to help begin the recovery process.
Drinking a shake just after a workout will help the muscles grow and recover and reduce the amount of soreness and pain experienced by the weightlifter. It's also an easy way to increase your daily protein with an affordable and easy-to-consume product.
How Should I Take Whey Protein?
As was mentioned above, it ideally should be taken immediately after workouts. Some powerlifters even make the shake and take it with them so that as soon as they are finished with the workout, they can immediately consume the protein shake.
You certainly don't need to do that, but it is best to drink the protein shake as soon as possible after the workout. Determining the correct amount to take is easy as almost all manufacturers include a scoop in their product, and it can be used to measure precisely what you should take.
Commonly, the serving size should be between 15 and 25 grams. You can mix this shake with juice, milk, or water and just mix it and drink. This is a quick and easy way to get more protein into your diet.
Understand that this protein is not necessarily better than others; it's just an affordable, easy way to consume enough each day. Some believe that because this type of protein is more quickly digested, it is suitable for recovery, but it is not known for sure if that is relevant.
Best Powerlifting Joint Supplements
Joint support supplements are specially formulated multivitamins that work to improve joint health. These products have a blend of vitamins, minerals, and other nutrients. The commonly used ingredients include calcium, MSM, zinc, glucosamine, chondroitin, and others.
How Can Joint Support Supplements Help Powerlifters?
Powerlifting is an enjoyable and healthy activity. However, it can lead to long-term health concerns. The biggest concerns are over joint issues.
The longer you lift heavier weights, the more there is a chance that you are wearing down your cartilage and causing damage to your joints. Powerlifting also increases the risk of various injuries.
With powerlifting joint support vitamins, you get benefits such as:
- Protecting joint cartilage;
- Lubricating joints;
- Reducing the risk of pain;
- Reducing the risk of injury;
- Protecting the joints from damage;
- Allowing you to keep exercising as you get older.
Typically, when you think of powerlifting vitamins, you think of things that will help when working out in the gym. You are also thinking of something that will give you improved recovery afterward.
Joint support vitamins fall into different categories. Powerlifters will take joint support multivitamins to protect their long-term health regarding their joints. It is important for athletes to also keep their joint health in mind.
When You Should Take Joint Support Supplements
You want to take joint support vitamins every day. It doesn't matter what fitness activities you have scheduled for that day. It is best to take them with a meal.
Besides this, you just want to follow the instructions that are found on the product package. Here is more about ingredients in these joint support supplements.
1) Fish Oil
There is a claim that fish oil for athletes is often used to reduce joint pain and inflammation. It also allows for faster physical recovery. It is commonly followed up by studies that show that NSAID pain relievers, which are another choice for reducing soreness, will hinder muscle growth in young people.
Fish oil theoretically increases glucose uptake and will enhance leucine which signals the muscle tissue to grow. The reality is that joint health and inflammation issues are dose-dependent, and fish oil will reduce soreness and inflammation.
It appears that this is secondary, and fish oil has a slight immunosuppressive effect. No evidence supports it is a muscle builder. People who do not take fish oil have what is known to be an enhanced leucine signaling, which is a muscle protein synthesis from the amino acids in the body.
They also have an increased glucose uptake in the muscle cells. There are no current reports that assess how muscle growth develops, but they do measure the fractional synthesis rates over a period of a few hours.
While it cannot be proven that fish oil builds muscle, it would appear that it is possible that it can. The benefits seem to be from an Omega 3 to 6 ratio in a supplement.
OxiMega Fish Oil
by Controlled Labs
These are the tried-and-true pain relievers for powerlifters, and they seemed to work wonders. While they cannot be technically called NSAIDs, there are supplements that inhibit enzyme activity and, therefore, can be considered useful.
Curcumin is an excellent example of a supplement that acts as an NSAID. It reduces joint pain and helps minimize the chance of ulcers from forming.
Pycnogenol substance is a maritime pine bark extract. It is thought to be the same thing as grape seed extract regarding how it is molecularly structured.
This supplement would get an honorable mention because it does not have any research to prove how it can help athletes, but some studies suggest that it can stop the pain in those with osteoarthritis.
It can also have anti-inflammatory effects, which are similar to curcumin. There is a host of other benefits that are associated with this as it relates to circulatory health.
General Health Supplements for Powerlifters
There are a number of supplements that are highly advantageous to powerlifters. Use these suggestions to take your workouts to the next level.
1) Vitamin D and Vitamin K
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Now Foods Vitamin D-3
Solaray Vitamin D3 + K2
Doctor's Best Vitamin D3
Solgar Vitamin D3
California Gold Nutrition Vitamin D3
Two vitamins that meet very specific requirements to make them ideal supplements are Vitamin K and Vitamin D.
- The lack of uncontrolled hemorrhaging and rickets in modern society shows no general deficiency of these vitamins today.
- This doesn't mean that people are getting optimal levels of them, though. Vitamin K, for example, has an RDI of up to 120 mcg, with 1000 mcg being the optimum intake. The RDI for Vitamin D is up to 800 IU, with 2,000 to 4,000 IU being the recommended optimum level.
- Very few foods provide high quantities of these vitamins, such as kale for Vitamin K and cod liver oil for Vitamin D, so it's very difficult to ingest these vitamins in high enough quantities through diet alone.
Both supplements are inexpensive, and both promote calcium metabolism to improve cardiovascular and bone health. Vitamin D is also helpful for improving fertility and boosting testosterone production.
Vitamin K is beneficial for glucose metabolism and pancreatic health. They are inexpensive health-protecting compounds for which there is ample documentation supporting their use.
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Doctor's Best High Absorption Magnesium
Bluebonnet Nutrition Magnesium
Now Foods Magnesium Citrate
KAL Magnesium Taurate
Life Extension Magnesium
Unlike with Vitamin K and Vitamin D, it is entirely possible to ingest enough Magnesium as part of a typical diet, yet many people remain deficient in Magnesium.
Magnesium deficiency can lead to the development of neuronal damage, an increase in osteopenia, and increased blood pressure, though all of them will take decades to appear.
One of the first signs is unexplained cramping. Magnesium supplementation will prevent these conditions from occurring. It's pretty simple. Research demonstrates that the benefits of super loading can be traced back to Magnesium-L-Threonate.
Although the veracity of the claim is debatable, a German study has found that magnesium orotate produces outstanding results for triathletes.
Although most of the evidence is preclinical, there is a widespread belief that spirulina is particularly beneficial to athletes.
Once studies have been completed with athletes, the claim will have more veracity, but it at least deserves an honorable mention on this list.
The Benefits of Spirulina
- It appears to play a role in reducing liver fat buildup. There are large-scale trials currently underway to study this claim.
- It is claimed to provide a potent antioxidative effect by preventing a link from developing with the immune system.
- Though the antioxidative effect is immunosuppressive, there is some evidence that spirulina circumvents itself to support the immune system. This also needs more studies to support the claim before it can be used to promote spirulina.
- It has had at least one study confirming its efficacy as a mineral chelator in humans, one of the only documented supplements to support this detox property.
- Spirulina has been shown in research on animals to improve arthritis by reducing edema and inflammation.
- There is a possibility that it is more antiviral and hepatoprotective than milk thistle is.
- The potential is that it increases muscular performance. The studies are inconsistent. In fact, one study in which resistance training was used failed to produce this effect. However, this may be because the effect is secondary to its antioxidant properties, which do improve anaerobic exercise.
- There has been one study that noted its ability to produce an increased power output in untrained and trained athletes. This claim does need further exploration with powerlifting exercises, however.
A widespread mineral found in many foods, multivitamins, supplements, and other health products, is zinc.
Zinc is known to support the immune system's performance, which is why so many cold remedy products include this mineral in their formulation.
It also impacts the human body in several other ways, one of which is particularly beneficial for powerlifters.
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Jarrow Formulas Zinc Balance
Now Foods Zinc Picolinate
Natural Factors Zinc Citrate
Doctor's Best PepZin GI
Country Life Zinc Lozenges with Vitamin C
Zinc's Impact on Powerlifting
Zinc is an essential mineral supporting countless processes in the body, so it can be difficult to identify all the ways that it is beneficial.
However, regarding how it benefits weightlifters, it:
- Increases testosterone levels;
- Promotes protein synthesis;
- Reduces recovery time;
- Encourages quicker healing;
- Supports immune function;
- Promotes overall health;
Insufficient levels of zinc in the body can negatively impact testosterone levels. People diagnosed with low testosterone should take zinc as a regular supplement to their diet. We can say that zinc is a natural powerlifting testosterone supplement.
Also, because zinc has been so closely linked to protein synthesis, it is undeniably beneficial for muscle growth, and evidence supports that it reduces recovery time following workouts. It's pretty common to be deficient in zinc, so supplementation is highly recommended.
You can't overlook the impact that zinc has on the immune system, either. Simply catching a common cold can put a stop to your workouts for as long as a week or more. This presents a serious obstacle to achieving your goals. Zinc supplementation can help you to avoid becoming sick.
How to Take Zinc Supplements
It is simple enough to supplement zinc. Follow the product dosage recommendations on the packaging, and ingest it along with your food.
4) Multivitamins and Minerals
Among the most commonly taken supplements intended to help you meet your nutritional needs are multivitamins. Each multivitamin is packed full of minerals and vitamins to meet your body's requirements.
They are designed as a supplement to your regular diet, and they provide significant benefits to your overall health and wellbeing.
How Multivitamins Benefit Weightlifters
Although they are not among the most popular powerlifting supplements, multivitamins are very beneficial. They won't boost your overall performance or reduce recovery time as other supplements will, but they are a valuable supplement to include because of they:
- Improve nutrient absorption;
- Boost daily nutrition;
- Improve bone strength;
- Promote muscle health;
- Help avoid injuries;
- Prevent nutritional deficiencies from occurring;
- Improve sleep quality;
- Boost energy levels;
- Support overall health.
How to Use Multivitamins
It is best to take multivitamins once per day. They come in a convenient pill or capsule form, so it's very easy to take them. Taking them with food will help to optimize the absorption of nutrients.
However, they should not be taken with calcium-rich foods like dairy because calcium can prevent the digestion of various nutrients.
Following these supplementation recommendations will help you to get the most out of your workouts. Your performance might even be able to advance to the next level. Learn more about what natural bodybuilding is.
Most Common Questions about Powerlifting and Powerlifting Supplements
1) Does Powerlifting Help You Lose Weight?
Though powerlifting is recognized as one of the best ways to build muscle, you may also be wondering: does powerlifting help you lose weight? And the answer is yes, it does. Powerlifting is one of the best ways to boost your metabolic rate and help your body burn calories faster.
Powerlifting also focuses a lot on your core and making it stronger, which is a great way to burn belly fat. You should start slowly and build up to heavier weights. This will allow you to train your body and get stronger. The more you can lift and the more powerlifting you do, the more fat you will burn (of course, you need to have a proper diet, too).
Building muscle by powerlifting is also an incentive for your body to lose weight. It gets your body used to a regular exercise routine, which is one of the best ways to burn calories. Building muscle burns fat, which will reduce your body weight and make you appear a lot more toned. So, if you are looking for a new exercise regime to help you gain strength and lose weight, take up powerlifting.
Is Powerlifting Bad for Your Joints?
It's not uncommon that people think lifting heavy weights is bad for you. Is powerlifting bad for your joints is a common question most people ask before getting into it. The simple answer is, no, it's not bad for your joints. It's quite the opposite.
Stimulating your muscles through heavy powerlifting is an excellent way to strengthen your joints and tendons, too. With increased strength, the body has an easier time avoiding joint pain. Most powerlifters that keep pristine form don't need to worry about joint damage, as they've already got the strength required to look after them.
So, if you're experiencing any pain in your joints while powerlifting, you might want to consider your technique. It can be the most telling sign that something needs correcting in your lift. Your joints will thank you if you can hone in on good form practices earlier, but don't believe the misconception that powerlifting is bad for your joints.
Are Some Supplements Illegal in Powerlifting?
Many performance-enhancing medications are banned from sports and are unlawful to obtain for a variety of reasons. One argument is that these medications provide an unfair competitive advantage to their users, but the more important one is that they pose adverse health effects.
Do you want to know which supplements are illegal in powerlifting? You've come to the right place, so feel free to continue reading.
It is a supplement that is widely abused and illegal. It is natural testosterone. However, anabolic steroids commonly contain synthetic testosterone.
Human Growth Hormone (HGH)
HGH has several side effects that are why it is illegal in powerlifting, including joint pain and soreness, muscle weakness, high blood cholesterol, heart disease, and carpal tunnel syndrome.
Without a prescription, this is also illegal. Androstenedione does not, contrary to popular belief, create muscle. The body converts the majority of these to estrogen, which is the primary female hormone.
EPO can increase a person's blood flow, causing veins and capillaries to clog with too much blood, resulting in a stroke or heart attack, all of which can be dangerous in the sport of powerlifting.
Best Female Powerlifting Supplements
If you are a female powerlifter, to maximize your powerlifting efforts, you may take some supplements that will help your muscles and efficiency. We are going to take a look at the 3 best supplements for women's powerlifting, so every workout gets the best of you.
- Creatine. It is naturally found in our muscle cells. It gives you the energy to help you do more reps, by increasing power output.
- Protein powder. As you might already know, protein is the building block for your muscles. It is a natural, non-expensive way to recover your muscles, let them develop properly, and help them get in shape. The most recommended form is whey protein, which comes from milk, and is easy to digest and get absorbed.
- Fish oil. It contains omega 3 fatty acids which reduces the pain and inflammation in our bodies. It also helps to decrease our body fat and fatigue. We can find it in some fish like tuna and salmon, but it is more common to take it as a supplement, as we usually do not eat enough fish.
When Did Supplements Start to be Used in Powerlifting?
We all know which are the best powerlifting supplements nowadays, but have you ever wondered when did supplements start to be used in powerlifting? They have not been here all the time, so let's get into history to find out!
Of course, supplements did not start with creatine and protein powder. Instead, Plasmon and Bovril were the first ones to be considered like it. In the 1890s, Plasmon was the top in the lifting world as the first milk protein supplement. At the same time appeared Bovril, which had diluted beef extract that was supposed to help you gain weight.
We have seen a lot of rain since those days, and the supplements we use now started to come to light more than one hundred years later. In 1982, Dan Duchaine created the first pre-workout supplement to give people a burst of energy before their workouts, and creatine was marketed for public use in 1993.