NUTRITION AND RECOVERY
Powerlifting requires a combination of strength, endurance, and mental
fortitude. To reach your full potential in this sport, you need to optimize your
nutrition and recovery strategies. This document provides guidance on optimal
nutrition strategies and recovery techniques such as sleep, stress management,
and mobility work, all of which are essential for supporting your training and
overall progress.
MACRONUTRIENT BALANCE
Prioritize protein intake: Aim for 1.6-2.2 grams of protein per kilogram of
bodyweight daily. This helps support muscle growth and repair. Moderate
carbohydrate intake: Consume 3-6 grams of carbohydrates per kilogram of
body weight daily. This fuels your workouts and aids in recovery. Adequate fat
intake: Aim for 20-35% of your daily caloric intake from healthy fats, which help
maintain hormone production and overall health.
HYDRATION
Stay properly hydrated by drinking at least 3-4 litres of water per day, and more
on training days.
SUPPLEMENTS
Consider adding supplements like creatine, and pre-workout to enhance
performance and recovery. Please do research before you invest in anything,
these are the two main supplements that I use, however I only use creatine
while bulking.
MOBILITY WORK
Incorporate daily stretching and mobility exercises to improve joint flexibility
and prevent injury. Focus on hip, hamstring, and shoulder mobility, which are
crucial for powerlifting performance.
By prioritizing optimal nutrition strategies and recovery techniques, you will
provide your body with the essential support it needs to excel in powerlifting.
Regularly assess and adjust your approach to ensure continuous progress and
overall health. Remember that consistency is key, and seeking professional
guidance, from a coach for example, can further enhance your powerlifting
success.
WARM REGARDS,