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Many people make the mistake of confusing high protein intake with overuse. This can actually cause more harm than good, as it can dull the effects of gains in muscle size and strength.1 The reason protein is so important for powerlifters is because it gives muscles a greater capacity for growth, which leads to the ability to grow stronger and more muscular. The body uses protein for fuel during intense workouts, and the more protein you take in, the better your body will be able to handle the stress.
If you’re looking into powerlifting nutrition, one of the biggest mistakes you can make is thinking you need to go crazy with protein intake when you’re just starting out. It’s very common for a beginner to think he or she needs to ingest twice as much protein as someone who has been training for several years. The problem with this approach is that protein is oftentimes deficient in many fitness-minded individuals. For example, most protein powders and shakes at health and nutrition stores rarely contain enough protein to give an average person an ideal level of protein intake.2
As a powerlifter, it’s crucial you receive the proper protein intake for optimal gains. One way to do this is by tracking how much protein you’re getting from the various food sources you consume on a daily basis. Another option for powerlifters who may not feel comfortable tracking their protein intake is to simply eat a protein-rich meal every three hours or so. Either method will get you the amount of protein your body needs.
What is a Powerlifter?
Powerlifters are among the strongest athletes in the world; they are among the most decorated and highest-paid professional athletes in all sports. They participate in powerlifting competitions in various countries all over the world.
As important as protein is, powerlifters are also required to consume the appropriate amount of calories. Although their muscle mass may allow them to lift a lot of weight, powerlifters still need to consume a good amount of calories to maintain their body mass while powerlifting.
What are the Benefits Of Protein For A Powerlifter?
Protein is an essential part of any good workout routine for a powerlifter. Protein helps repair the damage done to muscles during strenuous workouts, and it also provides the body with the amino acids it needs for muscle growth. Many athletes are supplementing their diets with protein for this reason.3
There are many different benefits of protein for a powerlifter. One benefit is that it helps increase the amount of lean muscle mass that the body has. Lean muscle mass is important for gaining size and strength, and it is impossible to build large muscles without it. In addition to this, protein benefits the body in other ways. Hormones that are released during intense workout sessions help the body recover faster from such activities as lifting weights.4 And because protein is high in sugar, it also assists in burning stored fat.
Of course, there is a lot more to protein than just these two benefits. It is absolutely critical for building new muscles, but it is just as important to repair worn-out muscles as well. This means that a powerlifter should never lack protein when training. The muscles in the body need all the protein they can get, and that means consuming protein through protein shakes and other protein sources on a regular basis. A powerlifter should also make sure to get enough rest between training sessions to allow muscles to heal and grow.
If the goal of a powerlifter is to build huge muscles as quickly as possible, then it is very important to eat large amounts of protein. It is the protein that provides the bulk of the mass in a powerlifter’s body. There are many different sources of protein out there, and each can be used very effectively by a powerlifter. Whey protein is an excellent source of protein for a powerlifter, as is chicken. All of these protein sources are excellent for building muscle quickly and efficiently.5
Recommended Protein Consumption For Powerlifters
Powerlifters need to have a protein intake that meets their needs in order to be successful at their powerlifting endeavors. Protein is something that you can get from eating a wide variety of different foods, so it is best to get your recommended protein consumption from eating lots of lean meats, dairy products, eggs, and beans.6 Protein is what makes your muscles grow, so if you’re not getting enough from these types of foods you will find that you can easily gain weight and build muscle strength with the extra calories and protein that you consume.7
Many powerlifters are concerned about consuming large amounts of protein on a consistent basis because it can be difficult to do this without gaining a few pounds of fat. In fact, this is one of the biggest problems that people who lift weights face. They want to build as much muscle as possible, but they don’t have the discipline to limit their protein consumption. If you’re someone who is trying to put together a plan for putting on some solid muscle, make sure to keep protein consumption in mind when planning your diet. You should make sure that you’re getting plenty of carbs, but you should also make sure to eat enough protein to support your body’s growth. You’ll find that if you keep your protein consumption high enough, you’ll find that you won’t gain all the weight that you want to.
The Best Ways to Consume More Protein
When it comes to protein consumption, most powerlifters should stick to eating low-carb, high-protein meals instead of the typical three large meals that you are used to eating. This is because these types of meals are calorific and allow you to feel full much quicker than regular meals.8 You can also turn protein into fuel for lifting weights by consuming a handful of nuts or using protein powder as a meal replacement. Remember that protein can be a little tricky to consume if you’re trying to bulk up, so you may find that it is more effective to consume smaller amounts throughout the day rather than one big meal. Powerlifters who are looking to add some muscle mass should make sure that they take the time to consume enough protein, and this should be done without overloading their systems.
Image Credits
Exxcentric / 2021
Dr. Jockers / 2021
ISSA / 2021
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2 “Protein Intake — How Much Protein Should You Eat per Day?.” 1 Oct. 2020, https://www.healthline.com/nutrition/how-much-protein-per-day Accessed 15 Jul. 2021.
3 “The Powerlifting Diet: Eating For Strength (Definitive Guide) – Fitbod.” https://fitbod.me/blog/powerlifting-diet/ Accessed 15 Jul. 2021.
4 “Protein for Powerlifters – Healthy Eating | SF Gate.” https://healthyeating.sfgate.com/protein-powerlifters-4772.html Accessed 15 Jul. 2021.
5 “Whey Protein 101: The Ultimate Beginner’s Guide – Healthline.” 29 Jun. 2018, https://www.healthline.com/nutrition/whey-protein-101 Accessed 15 Jul. 2021.
6 “What Is Protein? How Much You Need, Benefits, Sources, More ….” 12 Jun. 2019, https://www.everydayhealth.com/diet-nutrition/protein-how-much-you-need-benefits-sources-more/ Accessed 15 Jul. 2021.
7 “Why Is Protein Important In Your Diet? | Piedmont Healthcare.” https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet Accessed 15 Jul. 2021.
8 “When it comes to protein, how much is too much? – Harvard Health.” https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much Accessed 15 Jul. 2021.
