If you're serious about powerlifting, you probably already know how important your training programme is. But what about your nutrition? More specifically, how much protein do you need per day for powerlifting?
Whether you're chasing a new deadlift PB or trying to add lean muscle while staying competition-ready, protein intake plays a massive role in your performance and recovery. And alongside smart nutrition, having the right SBD Ireland gear — from lifting belts to joint support — can help you stay consistent and injury-free in your pursuit of strength.
Let’s break it all down.
How Much Protein Do Powerlifters Need?
The general recommendation for powerlifters is between 1.6 to 2.2 grams of protein per kilogram of body weight per day.
Here’s a quick guide:
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Recreational lifters: ~1.6g/kg
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Intermediate powerlifters: ~2g/kg
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Advanced/competitive lifters: ~2.2g/kg+
So, for a 90kg athlete:
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Minimum = 144g of protein/day
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Optimal range = 160–198g/day
Eating enough protein supports:
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Muscle repair and growth
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Performance recovery between sessions
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Joint and tendon health
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Minimising muscle loss during weight cuts
Consistency is Key — in the Kitchen and in the Gym
Hitting your protein target consistently requires planning — just like your training blocks. It also requires equipment you can trust, especially when the weights get heavy.
At SBD Ireland, you’ll find a full range of performance-tested gear designed to support your training, recovery, and longevity in the sport.
Powerlifting Equipment That Complements Your Nutrition
🟥 SBD Belt 10mm
Just like protein supports your muscles, the SBD 10mm lifting belt supports your core stability under heavy loads. Whether you're squatting, pressing, or pulling, this IPF-approved belt helps you brace harder and lift safer. Lightweight but durable, it’s ideal for daily training and heavy singles.
🟦 SBD 2024 Knee Sleeves
The knees take a beating in powerlifting. Whether you’re doing pause squats or building volume, the SBD 2024 Knee Sleeves offer warmth, compression, and support to reduce strain and help you move confidently under the bar.
🟩 SBD Elbow Sleeves 2024 (Pair)
Heavy bench sessions? Elbow sleeves can make all the difference. These sleeves offer joint support during pressing and accessory work, while also keeping the elbows warm during long training sessions — especially important when working in low reps and high loads.
Explore the full SBD Ireland collection to kit yourself out for strength, safety, and long-term progress.
Tips for Hitting Your Protein Target
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✅ Distribute intake across 4–5 meals
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✅ Combine whole food sources (chicken, eggs, beef) with fast-digesting protein (whey)
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✅ Consider protein before and after training to aid recovery
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✅ Use a macro-tracking app to stay consistent
Final Thoughts
So, how much protein per day for powerlifting? Aim for 1.6–2.2g per kg of body weight, depending on your training volume and goals. Pair your protein plan with consistent training and proper recovery — and don't forget to equip yourself with the right gear to train harder and stay injury-free.
Whether it’s the supportive SBD Belt 10mm, the durable SBD 2024 Knee Sleeves, or SBD Elbow Sleeves for upper body work — you’ll find the right tools at SBD Ireland.
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