Powerlifting

In order to get stronger you have to train hard and follow a good diet plan consisting of protein, complex carbohydrates, healthy fats and vegetables. Training actually breaks muscle tissue down, which then creates a situation where the muscles will be in a position to absorb more nutrients in order to grow and become stronger.

Divide your daily food intake into 6-8 meals
Space your meals out every 3 hours so the body can absorb food more efficiently and help place the body in a positive nitrogen balance. Placing the body in a constant positive nitrogen balance provides an anti-catabolic/anabolic environment. The body can only utilise a certain amount of nutrients in a meal, anything that the body cannot metabolise positively the body will not waste and stores as body fat for future use. The typical 3 square meals a day consumed by the average person will not benefit those wanting to build muscle tissue.

Consume a high protein intake from a variety of protein sources
Protein is responsible for the maintenance, repair and growth of muscle tissue. Eating a variety of quality protein sources ensures the body gets all the essential amino acids required for muscle growth. An ideal way to provide this is to consume 50% of your protein from solid food and 50% from CNP Professional protein supplements. This approach could be much easier and more convenient than trying to consume solid food alone. Good sources of protein are chicken, turkey, fish, meat, eggs. CNP Professional’s Pro Peptide, Pro M.R. Pro Dessert, Pro Mass, Pro Bar XS and Protein Slams all supply convenient high quality protein. Without an adequate supply of protein an increase in muscle size cannot happen. Aim for approximately 1.5g of protein per one pound of bodyweight daily.

Make complex carbohydrates your primary energy source
In order to allow protein to repair, strengthen and construct muscle tissue, you must consume enough energy foods from complex carbohydrates. If you do not eat sufficient carbohydrates the body will use protein for energy before it can be used for repair and growth of muscle tissue. Despite what you may hear regards carbohydrates, they are not the enemy and are essential in the development and construction of muscle tissue.

Incorporate EFA’s – Essential Fatty Acids into your diet
Essential fats are named accordingly as they cannot be made by the body and are essential for maintaining healthy bodily functions. Healthy fats come from extra virgin olive oil, avocado, nuts, flax seed oil and oily fish like salmon, trout and mackerel. Pro Lipid is a very high quality EFA blend with plant sterol esters proven to lower bad cholesterol. Avoid saturated fats as much as possible. Although a small amount of saturated fat is required, too much is bad for your health and will lead to body fat accumulation. Essential fats should make up approximately 15-20% of your daily calories.

Supplementing before and after workouts.
By creating an anti-catabolic/anabolic environment before, during and immediately after every workout can further help to maximize strength and muscular gains.
Maximise recovery immediately after every workout. The body after an intense workout is thrown into a catabolic state (muscle breakdown) and will continue to break muscle tissue down if the right nutrition is not consumed. It is an important time known as the “window of opportunity” to replace lost nutrients and speed up the recovery process, by delivering fast acting proteins and carbohydrates in an easy digestible form. CNP Professional’s Pro-Recover provides easy digestible high quality protein to help repair muscle tissue and carbohydrates to restore the body’s energy levels. Pro-Recover has been specifically developed to aid recovery, initiate the anabolic (muscle building) process and is to be consumed immediately after every workout.
Taking Pro G.F. NOx 30-40 minutes before a workout will help combat the catabolic effects created by intense workouts. Pro G.F. NOx increases hydration, enhances blood flow, increases power and aids the recovery process. Placing the body in a hydrated condition has been proven to increase performance, strength and improve anabolism.
Immediately prior to training a further way to help against the catabolic effects that weight training can cause is to deliver fast acting protein. Protein Slam is a convenient ready to drink source of hydrolysed protein containing 27g of protein in only 86ml of fluid. Protein Slam also contains beta Alanine an amino acid proven to improve performance, increase endurance, reduce fatigue and aid recovery. Take Protein Slam immediately before your workout.
Protein Slam can also be taken anytime in the day to boost protein intake.
HMB has also shown to be anti-catabolic (prevent muscle breakdown). Taking 1½ g (3 capsules) of Pro HMB immediately before and after workouts may further aid the recovery process.

Provide an adequate daily supply of vitamin and minerals
Protein, Carbohydrates and fats are classed as Macronutrients and need Micronutrients (vitamins/minerals) to do their job properly. The body needs vitamins and minerals for maintaining a healthy profile and is vital for optimum recovery and growth. Fresh fruit and vegetables are a good natural source but many will not consume enough to cover the demands that Bodybuilders require. Pro Vital is a unique AM/PM vitamin & mineral formula, that will ensue virtually all requirements are fully met and provide additional anti-oxidants and ZMA. The importance of vitamins and minerals cannot be stressed enough, but is often overlooked and dismissed by many.

Increase power and strength
Anything that can assist to increase strength/power would benefit a competitive rower. Probably the most effective supplement proven in numerous studies to safely increase strength/power is creatine.Pro Creatine E2, Pro G.F. NOx and Pro Creatine all provide quality creatine to assist increases in strength.

Strengthen joints and connective tissue
Injuries occur with many people who participate in many sports, whether muscular or joint related. As your strength increases the joints/tendons will start to come under tremendous stress from the heavy workouts. This is why it is essential a good diet is implemented providing sufficient protein vital for the repair, strengthening of muscle tissue and help speed up recovery of any injuries sustained. It is vitally important for powerlifters to support and strengthen their joint/tendons to reduce the risk of injuries to these delicate areas.   In fact an injury to these areas can be much more problematic than sustaining a muscular injury. Pro-Tect contains collagen and glucosamine which are ingredients proven to help protect and strengthen joints.

Drink plenty of water daily
Water is the most abundant and important nutrient in the body. Water aids the digestion/absorption of food and removes toxins/waste from the body. Research has proven that even a slight state of dehydration impairs performance dramatically, so being hydrated will assist in optimum performance and strength.

Get plenty of rest
Make sure a good diet is consistently followed daily and you get plenty of rest to allow maximum recovery.