Nutrition remains an important component of success for powerlifting. Recovering from workouts and building muscle to lift increasingly heavier weight requires a diet tailored to your specific needs. Protein to build muscle, fats for hormone production and carbohydrates for energy must combine to result in the optimal diet to boost performance. Consult a health-care practitioner before beginning any dietary or athletic program.
Protein
While some individuals may not require much protein, as an athlete you require far more than a sedentary person. According to a 2009 study published in "The Physician and Sportsmedicine," you may need up to 2 g of protein per kg of body weight per day. This is more than twice the recommended daily allowance. Get your protein from lean cuts of red meat and oily fish, both of which contain fats you need. Chicken, milk and eggs can round out your protein needs.
Fats
You require fats for recovery and the production of hormones that promote growth, including testosterone. Get at least 20 percent of your caloric intake from fats, but still avoid saturated fats when possible. Beef is high in conjugated linoleic acid, an essential fat that helps you utilize your body fat stores for energy. Oily fish is high in omega-3 fatty acids, essential fatty acids that increase your ability to recover and build muscle, according to a 2011 study published in the "The American Journal of Clinical Nutrition." The remainder of your fats should come from olives and olive oils, nuts and seeds.
Carbohydrates
Carbohydrates are the preferred fuel of your body and needed to maintain optimal training intensity. Heavy sets in the gym are powered by carbohydrates, so eat fruits and vegetables with every meal. Avoid empty calories from sugars in sodas and snack foods, and fill your diet with berries, melons, apples and oranges for snacks. Eat plenty of leafy green vegetables, which also provide essential minerals and fiber. You can adjust your carbohydrate intake up or down depending on whether you are climbing a weight class or trying to make weight for a meet.
Post-workout
Recovery begins the minute you stop training, and the better your recovery, the more prepared you are for your next heavy squat workout. Immediately after a workout, consume a simple shake of protein and carbohydrates. Whey protein with dextrose or maltodextrin works well. Both are quickly absorbed and processed, and the combination will speed recovery and muscle growth, according to a 2007 study published in the "Journal of Strength and Conditioning Research."
References
- "The Physician and Sportsmedicine"; Protein for Exercise and Recovery; R.B. Kreider, et al.; June 2009
- "Physiological Aspects of Sports Training and Performance"; J.R. Hoffman; 2002
- "The American Journal of Clinical Nutrition"; Efficacy of Conjugated Linoleic Acid for Reducing Fat Mass: a Meta-Analysis in Humans; L.D. Whigham, et al.; May 2007
- "The American Journal of Clinical Nutrition"; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial; G.I. Smith, et al.; Februrary 2011
- "Journal of Strength and Conditioning Research"; The Effect of a Carbohydrate and Protein Supplement on Resistance Exercise Performance, Hormonal Response, and Muscle Damage; J.J. Baty, et al.; May 2007
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