Here’s a comprehensive breakdown of the world’s best powerlifting diet and supplement protocol, as followed by elite-level athletes and coaches globally. This plan is backed by science, used by top-level lifters like Taylor Atwood, Russel Orhii, Amanda Lawrence, and endorsed by performance nutritionists.

🥩 WORLD-CLASS POWERLIFTING DIET

1. Macronutrient Targets (per kg of body weight)

Nutrient

Goal

Protein    -    2.0–2.5 g/kg

Carbs      -    4–7 g/kg

Fats         -    0.8–1 g/kg

•  Protein: Essential for muscle repair and hypertrophy.
  
  

  • Carbs: Primary fuel source for high-intensity lifting.
    
    

  • Fats: Hormonal support and joint health.
    
    

2. Meal Timing Strategy

🕓 Pre-Workout (1–2 hrs before)

• 40–60g carbs + 20–30g protein
  e.g., chicken and rice, banana with whey shake
  
  

🕓 Post-Workout (Within 30–60 min)

• 60–80g carbs + 30–40g protein
  e.g., oats + whey + berries + honey, bagel + eggs
  
  

3. Sample Full Day Meal Plan (80kg lifter)

Time                                         MEAL                                          CALORIES

07:30 AM    -    Oats, banana, whey, peanut butter                       (600 kcal)

11:00 AM    -    Chicken, sweet potato, green veggies                  (550 kcal)

1:30 PM(Pre-WO)    -    Rice, ground beef, spinach, olive oil        (700 kcal)

4:00 PM (Post-WO)    -    Whey, white rice, fruit, honey                (600 kcal)

7:00 PM    -    Salmon, quinoa, avocado, veggies                         (700 kcal)

9:00 PM    -    Casein shake or Greek yogurt + almonds               (400 kcal)

Total — ~ 3550 kcal

💊 WORLD-CLASS SUPPLEMENTS FOR POWERLIFTING

All supplements below are WADA-safe and scientifically supported for performance.

🧬 Performance & Strength

Supplement

Dose

Purpose

Creatine Monohydrate

5g daily

Increases power output, lean mass

Beta-Alanine

3.2–6.4g/day

Improves muscular endurance

Caffeine

3–6mg/kg (pre-workout)

Boosts strength, focus, CNS activation

🦴 Recovery & Joint Health

Supplement

Dose

Purpose

Omega-3 (EPA/DHA)

2–3g/day

Reduces inflammation, supports joints

Vitamin D3

2000–4000 IU/day

Hormonal function, bone strength

Magnesium Glycinate

300–400mg/day

Improves sleep, recovery, muscle relaxation

🧠 Focus & CNS Recovery

Supplement

Dose

Purpose

Ashwagandha (KSM-66)

300–600mg/day

Lowers cortisol, boosts recovery

Zinc + Magnesium (ZMA)

Nightly

Enhances sleep and testosterone support

💡 Pro Tips from Elite Coaches

• Stay hydrated: 3–5L/day with electrolytes.
  
  

• Track macros with MyFitnessPal or Cronometer.
  
  

• Meal prep weekly to maintain consistency.
  
  

• Blood work every 6–12 months to catch deficiencies early.