Cutting weight for competition

What is the best way to make weight for my competition?

Certain sports, such as boxing, wrestling, lightweight rowing and bodybuilding require athletes to compete at a particular weight. Losing weight to meet class requirements is called ‘making weight’. For weight matched competitions, it is an advantage to be as close as possible to the upper limit of your weight category. However, this should not be achieved at the expense of losing lean tissue (by rapid severe dieting), depleting your glycogen stores (by starving) or dehydration (by saunas, sweat suits, diuretics or restricting fluids).

The principles for making weight for competitions are similar to those for weight loss. In summary:

• Set a realistic and achievable goal.
• Allow enough time – aim to lose 1-2lbs (0.5-1kg) body fat per week.
• Monitor your weight and body composition by skinfold thickness meaurements and girth measurements.
• Reduce your calorie intake by 250-500kcal per day – never eat less than your basal metabolic rate.
• Increase the amount/ frequency of aerobic training.
• Maintain carbohydrate intake at 60-70% of calories.
• Reduce fat intake to 15-25% of calories.
• Maintain protein intake at 1.2-1.7g/kg/day.
• Eat at frequent, regular intervals (5-6 times a day)

Avoid losing weight at the last minute by starvation or dehydration, as this can be dangerous. Starvation leads to depleted glycogen stores, so you will not be able to perform at your best. Dehydration leads to electrolyte disturbances, cramp and heartbeat irregularities. It is unlikely that you will be able to refuel an rehydrate sufficiently between the weigh-in and your competition, so aim to be at or within your weight category at least a day before the weigh-in.