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Are you new to Squats, Deadlift, and Bench press?

Exercise Science

Read this Hello to all Powerlifting enthusiasts! Earlier on, the first thing that used to come to my mind every time I heard the word “powerlifting,” was the image of a giant Hulk-like creature lifting a 1000 kg truck! However, with time, I learned what it actually meant to be a power lifter. Of course, you need to be a beast in the gym, but to reach there, one might have to go through months or years of hard work, not only in the gym, but also outside, and more particularly at your dining table! So, what is it that makes the powerlifting diet different, and how should it be planned? That is what this article is all about. Do not make the mistake of thinking that a powerlifting diet is only about eating huge amount of calories from morning to evening, in order to make sure you look big and do some jaw-droppingly heavy squats and deadlifts! This perhaps is one of the most common mistakes many power lifting novices make during their journey. One should always remember “you can lift good if and only if your nutrition is at point” (of course the workout strategy is another very essential measurement criteria too); simply following the ‘calorie in and calorie out’ strategy might not always be accurate enough in helping you to reach that target weight, and in your preparation before the final day. Let’s quickly have a look of few nutritional pointers that can help in developing your skills in terms of power lifting – When we say correct Nutrition, the daily calorie intake becomes a very important parameter. One needs to follow a quantified approach based on his/her current body stats and goals, and accordingly make changes. For an individual looking to do some good gains, starting off at say 200-300 calories above maintenance would be a justified approach, while an individual who’s looking to cut down can stay in deficit calories. When it comes to power lifting or rather lifting heavy, it’s important that you have a good muscle mass to get that strength and confidence to lift the heaviest of loads. Ideally, one should always target on maintaining low fat level and good muscle mass, which takes time and patience; no point in looking huge when you don’t have enough muscle mass in the body to get the requisite power! Importance of a good protein rich diet becomes of essence here. Starting with just more than adequate protein should be a good start. To lift heavy, you need to train hard and its very important that you keep good hydration levels intra workout to regularly fuel you up along with some pre-workout carbs to provide you that edge during your tough training sessions. Carbs can play a very important role in improving lifts as they help in replenishing the glycogen stores in muscles. Adding some post-workout slow digesting complex carbs can be a good add-on. One can even try adding some intra workout shakes to maintain the energy levels throughout. Never go too low on dietary fats, as they are an essential macro nutrient when it comes to formation of crucial enzymes and acids required in the body. One should also make sure that the required allowance of trace minerals and vitamins is fulfilled on a daily basis – that will help ensure smooth functioning of all the cognitive functions and also provide better recovery and rest, so that you can return to every fresh session at the gym with your guns blazing! These are a few takeaways from a purely nutritional point of view, however, to get the best out of the power lifting, training plays an equally important role, which itself is a major point to discuss. One should definitely go for a training plan that involves more of compound exercises and also include the isolated ones equally. Applying periodization techniques can be of big advantage as well. But training or diet, consistency is the key. So if you’re looking to smash it like the Hulk at powerlifting, stay on course and keep your nutrition strictly to point. 100% dedication will definitely lead to 100% results! Article Credits – Shanu Shashank

Brijnandan patel


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