Do you get injured often? Are you struggling to make new gains? Do you just want an edge over the competition?
I spoke recently with Dr. Mark Lavallee, Chairman of the USA Weightlifting Sports Medicine Society, about health mistakes youth weightlifters make.
Boost your performance by fixing these mistakes!
Mistake #1: Not Enough Sleep
Did you know that LeBron James sleeps 12 hours a night?
And did you know that while training for the Olympic Games, Micheal Phelps slept 8 hours a night with a 2-3 hour nap in the afternoon?
In fact, Phelps said that sleep and training were equally critical to his success. In an interview with CNBC, Phelps explained,
Sleep is “where you can naturally grow and your body recovers.”
According to the National Institutes of Health, sleep:
- Allows the body to heal and repair itself
- Boosts muscle mass
- Supports growth and development
- Helps maintain a healthy balance of hormones
- Strengthens the immune system
How much sleep should you be getting?
According to Dr. Lavallee,
Youth athletes under 9th grade should be getting 10 hours of sleep for peak performance. After 9th grade, athletes should sleep at least 8-9 hours.
Here are some tips for getting better sleep:
- Remove electronic devices from your room—televisions, iPads, phones—all of it. It is too tempting to stay up and play games, browse, or watch shows. Plus, blue light exposure from electrical screens reduces melatonin release making it harder to fall asleep and stay asleep.
- Make your room dark and cool. Light slows the secretion of melatonin, a hormone that promotes sleep. Also, body temperature naturally drops when you fall asleep, so cooling the room can jumpstart the process.
- Avoid caffeine. Caffeine is a stimulant that can keep you awake when you are trying to sleep.
- Go to bed and wake up around the same time each day. Sticking to a schedule helps regulate your body’s clock and can help you go to sleep faster and stay asleep longer.
- If you train early in the morning, try to take a nap during the day. A 20-30 minute nap can improve alertness and performance without interfering with nighttime sleep.
Mistake #2: Lack of Cross Training
Single-sport specialization can lead to overuse injuries. Cross training offers a solution to this problem. Cross training is simply varying your fitness program to include different activities.
What does this mean for a weightlifter?
Mix things up! Incorporate calisthenics, sprinting, stretching, throwing, and core work into practices. Step away from the barbell occasionally to work on balance, flexibility, and yes . . . that loathed exercise called running.
Dr. Lavallee recalls:
I have seen weightlifters get winded from climbing a flight of stairs with their gym bag prior to a competition. Athletes—including weightlifters—should have some level of endurance and overall athleticism.
Mistake #3: Using Supplements as Substitutes for Good Nutrition
Two oranges contain 168 mg of vitamin C. A vitamin supplement containing the same amount of vitamin C should provide an equal benefit, right?
Your body absorbs more of the vitamin C in the oranges than in the supplement because oranges contain co-enzymes, which are molecules that help the body to absorb the vitamins in the orange. Plus, the orange contains fiber and minerals that the supplement won’t have. The same is true for all fruits and vegetables.
Dr. Lavallee further warns:
Just because a food is labeled all natural does not mean that it contains co-enzymes.
When it comes to good nutrition, real food is always the best solution.
Reserve supplements, such as protein powders, protein bars, and vitamins for times when other foods are not available. Do not use them as primary sources of nutrition.
Mistake #4: Haphazard Protein Consumption
Your body needs protein to build and maintain muscle, but did you know that your body can only use about 30g of protein for muscle building at a time?
A study by the Journal of the American Dietetic Association entitled “Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly” found:
- A 30g serving of protein increased muscle building activities by about 50% (over fasting) in the subjects studied.
- A 90g serving of protein—representative of the serving sizes of restaurant meals—did not produce any more muscle building activities.
- Eating more than 30g of protein in a single meal does not result in further muscle building activities.
So, if muscle building is your goal, you will be better off spreading out your protein consumption throughout the day.
Dr. Lavallee and his family make protein a priority in their family meals. They spend Sunday afternoons preparing protein-rich meals, such as chicken soup or beans and rice with steak. Throughout the week, as life gets busy, the Lavellees have healthy, homemade, protein-packed meals ready-to-eat.
NOTE: If you consume more than 30g of protein in a meal, your body will still use that protein, but it will not necessarily go toward muscle building. The body will break down the excess protein and convert it into glucose to use as energy or store the excess as fat.
Mistake #5: Poor Dietary Habits
If you are like most weightlifters, you clean up your diet prior to a competition and then indulge in a junk food feast afterward.
While a single day of bad eating probably won’t hurt you, Dr. Lavallee advises you to examine your daily habits:
Do you regularly eat junk food and then crash diet before competitions?
If you are a heavyweight lifter, do you eat junk food just because you can?
Even if you are in one of the “plus” weight classes, remember that food is FUEL. If you are fueling your body with Cheetos and Oreos, you can’t expect to make big gains.
Plus, crash diets can harm you in the long run. Consider the dangers of crash dieting cited on health.com:
Rapid weight loss can . . .
- Slow your metabolism, leading to future weight gain
- Deprive your body of essential nutrients
- Weaken your immune system
- Increase your risk of dehydration, heart palpitations and cardiac stress.
Mistake #6: Not Enough Balance in Life
Do you feel like you live at the gym? Are you sacrificing every school dance, campout, religious activity, and social event in favor of practice time? Have you given up all other hobbies, sports and activities for weightlifting?
If so, you are setting yourself up for burnout and unhealthy levels of stress.
Dr. Lavallee further points out:
If you spend all of your time weightlifting, you will never know whether you are a musical virtuoso. Perhaps you are a gifted guitar player or singer. Take time to develop other talents and explore new things.
Talk to your coach. Work out a schedule that allows you to take at least 2 days off per week.
And during those two days, forget about weightlifting and enjoy the other things that life has to offer!
Clifford, Catherine. “Olympic hero Michael Phelps says the secret to his success is one most people overlook.” CNBC. February 14, 2017. Accessed November 08, 2017.
Pickering, Craig. “Sleep and Athlete: Time to Wake to the Need for Sleep.” Freelap USA. April 26, 2016. Accessed November 08, 2017.
“Why Is Sleep Important?” National Heart Lung and Blood Institute. June 07, 2017. Accessed November 08, 2017.
Cross Training-OrthoInfo – AAOS. October 01, 2011. Accessed November 08, 2017.
Symons, T. Brock, Melinda Sheffield-Moore, Robert R. Wolfe, and Douglas Paddon-Jones. “Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly.” Journal of the American Dietetic Association. September 01, 2009. Accessed November 08, 2017.
“How Much Protein Can the Body Absorb?” Quick and Dirty Tips. July 16, 2015. Accessed November 08, 2017.
Miller, Bryan. “How crash diets harm your health.” CNN. April 20, 2010. Accessed November 08, 2017.