Many beginners in weightlifting wonder about the need for sports nutrition because, unlike bodybuilders, they do not need to seek beauty and muscle relief. Also, an excessive set of muscle mass is undesirable for them, otherwise there is a risk of not getting into the right weight category. However, sports nutrition for weightlifters is no less important than for bodybuilders, the difference is only in terms of intake.
If for a bodybuilder the goal is to gain mass, and then “exposing” the muscles with the help of drying, that is, to show relief, then for a weightlifter the goal is to build muscle strength, which is necessary to lift extreme weights. . . . It is also important to strengthen the musculoskeletal system.
So what does it take to build strength and how can sports nutrition help?
- High aerobic resistance.
- Get well soon.
- Strong joints and ligaments.
Of course, all these points are interconnected and depend on each other, but we will try to analyze in detail which sports nutrition products are suitable for each of the purposes.
Sports nutrition to increase anaerobic endurance
Creatine is one of the staples of sports nutrition for weightlifters. Creatine is a supplement that has been shown to improve strength by delivering ATP to muscle fibers during exercise. Creatine works for endurance, strength and recovery.
Testosterone boosters. The most popular and, according to experienced weightlifters, the most effective is tribulus or complex testosterone boosters containing tribulus. But we all have individual characteristics, so we recommend that you try several complexes and choose those that are effective for you. These substances (testosterone boosters) are able to increase the level of natural testosterone without resorting to pharmacology and steroids. By taking testosterone complexes, you will immediately feel an increase in strength, energy, your workouts will be longer and more intense.
Sports nutrition for recovery.
The issue of recovery in powerlifting is paramount, since the growth of strength indicators depends on the speed and quality of recovery. Recovery refers to the restoration of muscle tissue and the general energy resources of the body.
Protein. It doesn’t play as critical a role as it does in bodybuilding, but without complete, fast-digesting protein, you can’t talk about muscle recovery. Drink a serving of protein immediately after your workout and be sure to keep your protein intake at optimal levels. Protein is convenient to drink before training and to use as a complementary meal. If you are not prone to excessive weight gain, you can replace the protein with a high protein gainer.
High concentration vitamins and minerals. Due to extreme loads, the body of a weightlifter experiences an increased need for vitamins and minerals, and traditional complexes sold in pharmacies are not always able to satisfy this need. Pay attention to vitamin-mineral complexes and multipacks, designed specifically for athletes.
Complex Amino Acids and BCAAs. The supply of amino acids, especially essential amino acids, will provide the building blocks for new muscle cells and will significantly speed up the repair process of damaged muscles after a workout. Take BCAAs before and after training, and complex amino acids in the morning with breakfast.
Sports nutrition to increase energy during exercise
Pre-workout stimulants and complexes. Developing strength requires intense and continuous training, to perform at your best take CNS stimulants. They will give you pre-workout energy and motivation, push back the fatigue threshold and help you lift critical weights. The simplest and best-known stimulant is caffeine, but you can choose more complex formulations or safer adaptogens (like ginseng).
Carnitine. L-carnitine is a unique amino acid that converts fatty acids into energy. Thus, it preserves muscle tissue from destruction and increases endurance during training. Take L-carnitine if you need to lose weight or want to increase the duration of your workout without resorting to a CNS stimulant. Creatine, which was mentioned above, can also be attributed to this group, since creatine not only builds strength, but also provides additional energy.
To kill two birds with one stone, some prefer to buy well-balanced pre-workout complexes that contain optimal doses of creatine, central nervous system stimulants and essential amino acids. And you can use pure creatine monohydrate in the morning. It is also important to remember that creatine should be taken in conjunction with simple carbohydrates (glucose) for better absorption.
Winner. Gainers contain the “good” carbohydrates that will give you energy before your workout and also serve as a meal replacement. In addition to protein, Gainer also acts as a post-workout restorer.
Sports nutrition to strengthen and protect joints and ligaments
Our joints and ligaments are constantly subjected to extreme and increased loads, which greatly increases the risk of injury and premature destruction of bones and connective tissues. To protect the joints and ligaments take special complexes available from almost any manufacturer of sports nutrition. The main components of these complexes are the following substances: chondroitin, glucosamine and collagen with vitamin C (without vitamin C, collagen is not absorbed). However, remember that these are precisely preventive drugs, if you already have diseases of the joints and ligaments, be sure to consult a doctor.
Powerlifting is undoubtedly an extremely difficult sport that requires maximum performance, hard and intense training. If you decide to succeed, sports nutrition will make your training as effective as possible and help maintain health, well-being and motivation.