CHAPTER 93 • WEIGHTLIFTING 543b.Current recommendations are for competitors to
consume 150 to 300 mL every 15–20 min of
exercise. These recommendations can lead to
problems for slow competitors who spend a lot
of time on the course and as a result can con-
sume large volumes of fluid and possibly
develop hyponatremia. On the other hand, elite
athletes may consume less than 200 mL of fluid
during a standard endurance event (Convertino
et al, 1996).
c. Noakes proposes that “back in the pack” com-
petitors be urged to drink ad libitum(no more
than 400–800 mL/h) instead of the traditional
drink as much as possible/force hydration
model. In his opinion, this method will maintain
competitors’ vascular status and minimize their
risk for dilutional hyponatremia (Noakes, 2003).- Which fluids should be consumed by athletes
while training or competing?
a. Competitions lasting less than 1 h—water is the
best replacement fluid.
b.Competitions lasting greater than 1 h—a carbo-
hydrate/electrolyte replacement beverage is
more appropriate. - A 4–8% carbohydrate solution is optimal
with 10% carbohydrates being the maximum
recommended amount. This will maximize
the quick absorption of carbohydrates and
minimize potential side effects.
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Sports Med13(5):309–318, 2003.93 WEIGHTLIFTING
Joe Hart, MS, ATC
Christopher D Ingersoll, PhD, ATC,
FA C S MBASIC MUSCLE PHYSIOLOGYSKELETAL MUSCLE CONTRACTION•Several bundles of muscle fibers, called fascicles,
comprise a skeletal muscle. A muscle fiber is com-
posed of several myofibrils bundled together.
Myofibrils contain a series of sarcomeres arranged
end-to-end (Lorenz and Campello, 2001).- Sarcomeres are the functional and contractile compo-
nent of skeletal muscle through a dynamic interaction
between the proteins actin and myosin.