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DTN3SPN Sports Nutrition:

Challenges with making
weight

La Trobe Univers ity CRICOS P rovider Code Num ber 00115M

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https:/ / youtu.be/ MTn1v5TGK_w

Learning
objectives

La Trobe Univers ity CRICOS P rovider Code Num ber 00115M

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Learning objectives
The ILO’s covered in today’s lecture:

• Analyse and integrate evidence in providing appropriate nutritional advice to

athletes and active individuals within their scope of practice.

• Evaluate and assess the nutritional demands of athletic performance in a variety

of sports and life stages

• Evaluate and integrate the role of nutritional factors and environmental factors

affecting physical performance

Making weight
• Majority of athletes will need to reduce body weight quickly over 1-
7 days

• This weight loss can be up to 5% leading up to the event

• Events where this occurs:

• Lightweight rowing
• Boxing
• MMA

• Important to understand the rules around making weight

Making weight
• Most sports are based on the use of anaerobic energy systems with an
emphasis on muscle power

• Lightweight rowers are different with more aerobic systems being used
with efforts lasting up to 7mins

• Aiming to reduce body fat % and fluid rather than lean muscle tissue

• After weigh-in – able to make up for previous restrictions

• Lightweight rowing – 2hrs
• MMA fighter – 5-24hrs
• Boxing – 12-24hrs
Effects of making weight
• Metabolic rate is likely to be lowered if not cutting weight correctly

• Loss of lean muscle tissue on leading up to competition

• Temporary cognitive impairment

• Rate of perceived effort may increase
• Decision making abilities can be affected

• 4 days of fasting has been reported to cause a 40 – 50% reduction in

markers of bone synthesis in female athletes
• May impact on bone mass over time

• Performance can be negatively impacted

• Training quality decreases with severity of energy restriction

• Hormonal changes making it difficult to drop weight

Methods used for making
weight
• Use of saunas
• Laxatives & appetite suppressants (banned substances now)
• Excessive exercise in plastic suit (zipped up)
• Restrictive eating

• Need to ensure that they maintain a consistent weight across the

whole day
Methods of weight loss -
Diet
• Need to consider your body composition goals

• Determine what weight category you will be entering

• This will allow you to see how realistic it will be

• Consider DEXA to accurately determine muscle mass and amount of body

fat

• Analyse current diet situation and what needs to be worked on. Highlight
priority areas:
• Meal patterns vs. individual foods
Methods of weight loss
Dehydration:
• Significantly reducing fluid intake over 24-36hrs
• Reduce sodium intake – decreases sodium retention
• Some methods may involve – over-hydration (up to 10L) then continue to
dehydrate – usually used for aesthetic purposes .eg. Bodybuilding comps
Methods of weight loss -
Diet
Diet:
• Most will significantly decrease energy intake
• Usually all nutrients are decreased
• Training is usually increased leading up to competition
• Aiming for gradual weight loss
• Focusing on training quality

• Diet planning
• Protein quality and spread
• Ensure good quality protein consumed and amount is no less 10g
• Should be aiming for 1.5 – 1.8g/kg depending on body weight
• CHO periodisation
• Good quality CHO required during training phase
• CHO needs to be adjusted with training and body composition goals
• Focus on unsaturated fats
• High intake of omega-3 FA’s
• Anti-inflammatory properties
• Important for immune function
Examples of meal plans
Fight preparation
Post-weigh in
• Strategic food and fluids intake is important

• Depends on the sport:

• Jockeys – unable to have high food volume due to needing a consistent weight

• Lightweight rowing – fluids better tolerated – CHO & electrolyte delivery

• Boxing/MMA – depending on time constraints – restore glycogen supplies,

improve hydration status
Summary
• Aim to reduce body fat % gradually over a longer period of time

• Implement one of the methods for cutting weight

• Understand the physiological requirements of the sport

• Plan for replenishing of food and fluids post weigh-in

• Understand your body and how it reacts to cutting weight

• This will reduce risk of getting sick/injured during training
 Questions?
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CRICOS P rovider Code Number 00115M © Copyright La Trobe Univers ity 2017