Q&A WITH MUSCLEBEAR – INJURIES & RECOVERING
Q: Did you experience many injuries throughout powerlifting so far? What were they, and how did you go about maintaining yourself while recovering?
Did you have to adjust your intake while recovering? How many calories did you start off eating per day an how many are you on now?
Back when i started lifting, I had a really unhealthy relationship with food, I forced it down all the time and was never hungry. I often felt like throwing up multiple times on most days a week. Did/do you experience this? If so, how do you manage it?
A: I’ve been lucky enough to not have an actual muscle tear during my tenure of lifting weights. I have slipped discs, with my earliest injury occurring when I was 15 and idiotically deadlifting 3x a week. For something such as a slipped disc, I had to abstain from deadlifting or squatting for a few months.
Fast forward to now, and I still get injuries during heavy sets of training on occasion. The key to recovering from minor strains and tweaks is RICE – Rest, Ice, Compression & Elevation. As generic as that advice sounds, following a simple protocol will go a long way for treating minor injuries. To maintain myself, I would still show up to the gym and do mobility drills as well as I could, roll a kettlebell into the muscle that strained (which hurts like a bitch), etc. Conduct yourself like a professional athlete and do your best means of getting yourself to recover sooner with the resources you have.
While healing from an injury, I’d recommend slightly increasing your carbohydrate intake if you’ve been consuming calories at a maintenance level. You need to aide your recovery while healing, and running your carbs down to minimal amounts won’t help.
I started eating at around 2,000 calories when I was 14, and now I’m at around 3,500-4,000 calories. People think you need 7,000 calories to put on weight, and this is simply not true unless you are an endurance athlete of some sort.
I never experienced feeling the need to vomit – the most I ever had was some general discomfort. You should try to spread your meals within the span of 6 time windows, and cut down on your meal portions. This will help with digesting all your nutrients with less discomfort, and makes consuming all your required macros easier to achieve.