Making weight

1
Making weight

• Sharon Madigan
• Accredited Sports Dietitian
• Ken Egan
• Irish High Performance Boxing Squad
• January 2007

2
Why is it essential?

• Performance may improve following weight loss or
  power and speed may improve if the muscle mass to
  fat ratio is improved.
• Modifying body composition
• Gaining weight as muscle
• Weight loss from fat rather than muscle or
  dehydration.

3
Weight Classification

• Some sports have weight classes so if you do not
  make weight you will not compete.
• Some sports want to achieve a certain look.
• Many athletes want to improve their lean muscle
  mass so that more power per pound can be achieved

4
Methods used to make weight

• Food restriction
• Fluid restriction
• Fasting
• Sauna
• Rubber suits
• Laxatives
• Vomiting
• Diuretics
• Appetite suppressants

5
Negative consequences of weight loss

• Metabolic rate and weight loss.
• Cognitive function
• Nutritional status
• Bone
• Lean tissue maintenance or growth.
• Plasma volume loss and susceptibility to heat
  illness.
• Performance

6
Cognitive Function

• Most people do not feel mentally sharp and at
  their peak while dieting.
• Even short term weight loss can have adverse
  effects on mood and cognitive abilities.
• It has also been shown that exercise feels more
  difficult.
• The researchers suggest that some of these
  disturbances could be as a result of the
  significantly lower blood glucose levels noted in
  athletes after weight loss (Choma et al., 1998)

7
Performance

• The detrimental effect of weight loss on aerobic
  performance is well documented.
• The effect on muscle power is less clear.
• Adding energy restriction to dehydration appears
  to be more consistent in causing impairments of
  muscle performance.
• Acute weigh losses of 5 of body weight has been
  shown in some studies to reduce performance in
  some athletes, particularly in repeated high
  intensity sprint tests. This would be the typical
  amount lost by a number of athletes in
  competition.

8
Recovery Strategies

• Recovery of fluids lost through dehydration may
  take 24-48 hours, longer than most athletes have.
• Rehydration will occur more rapidly if
  electrolytes are used along with the provision of
  CHO which may also be important in accelerating
  rehydration..

9
Case Study

• 25 years
• Middle weight category (professional)
  (69.85-72.57kg)
• Living weight 83kg
• Contact made 5 weeks prior to fight. Opportunity
  at short notice.
• Aim is 72kg at weigh in night prior to fight.

• Objectives
• Making weight
• No dehydration or sweat suits
• Follow a dietary routine which allows high
  intensity training up to fight.

10
Dietary Issues

• Adequate fluids
• Adequate carbohydrates
• Meal and snack timing around two intensive
  training sessions per day.
• Cooks and shops for himself
• Time management
• Poor cooking skills
• Portion control.

11
Sample day weight loss

• 8AM 1 Pint orange juice
• 1 pint water
• 9-11 sparring session Weights before and
  after session
• replace lost fluids with
• squash and water
• Large banana before shower
• 12pm 415g baked beans
• 4 slices toast
•  
• 3.30 1 pint dilute squash
• 200g drinking yoghurt
•  
•  5-7pm sparring session
• Replace weight lost with water
• and water and squash / salt
• Banana before shower

• Nutritional Breakdown
•  
• 2503 kcals
• 104g protein (1.25g / kg)
• 13.4g Fat
• 522.5g Carbohydrate (6.3g / kg).
• 4500mls fluid
•  
• Micronutrient problems
• Calcium 93
• Iron 95.5
• Copper 60.1
• B12 26.7

12
Specific advice

• Prescribed foods and quantities for 5 weeks.
• Very low fat intake to allow maximum calorie
  intake from carbohydrates and protein.
• Food and fluid timing hammered home
• Morning weights and night weights obtained. Pre
  and post training weights obtained.
• Usual weight loss in sparring session was 2-4kgs.
• Fluid replacement plan made out.
• Shopping session carried out.
• Vitamin and minerals needed. Recommended from
  suitable sources www.eirpharm.ie

13
Recurrent issues

• Competition / fighting and living weights
  completely different.
• Athletes fighting in the wrong weight category.
• As soon as weigh in is completed high intakes of
  fatty foods.
• Yo-Yo dieting and fad diets.

14
Issues of concern

• Dramatic weight loss in short space of time.
• Athletes who I have seen continuing to weight
  cycle.
• Very low fat intakes
• Athletes fighting in the wrong category.

15
Practical examples Boxing

• Use body composition
• Skin fold measures
• Dexa scanning
• Recovery drinks
• Hydration plans
• Measure hydration status
• Shopping and labelling
• Heart rate data.
• Planning to measure energy expenditure in the
  future

16
Practical examples Know your labels

• Can provide you with good information as to what
  to eat and how to cut down calories.
• Can compare foods that are similar.

17
Experiences Ken Egan
18
KEY POINTS

• Athletes must focus on dietary change to lose
  weight because they already have high rates of
  energy expenditure.
• To reduce risk of adverse health and performance
  consequences, the rate of weight loss should not
  exceed 1-2 of body weight per week.
• Body weight goals for athletes should be based
  on current body composition, time remaining
  until the competitive season, body weight
  history, and sport-specific rules.
• Avoid reliance on supplements and fad diets.

19
Healthy Weight Gain

• Participation in a good and planned weight
  training programme.
• Achieve a positive energy balance more calories
  going in than going out.
• Achieving a positive nitrogen balance.

20
Healthy Weight Gain Weight training.

• Overload principle greater than normal stress on
  the muscles to stimulate the adaptation.
• Training frequency must be 2-3 times per week.
• Progressively increasing the load.

21
Healthy Weight Gain positive energy balance.

• Calorie intake must be greater than output.
• Training less is not an option.
• Approx. 2,300-3,600 calories above current
  requirements are needed to increase muscle mass
  by 1 pound.
• Just because the calories are there will not mean
  that the body will make muscle.
• This needs to be combined with the weight
  training which is the stimulus for muscle growth.
• If you consume carbohydrates you will spare
  proteins from being used as an energy source

22
Healthy Weight Gain positive nitrogen balance.

• The protein needs for athletes are increased
  compared to sedentary individuals.
• Usual requirements is 0.8g / kg and athletes
  should be between 1.4-2g/kg per day.

23
Supplements

• Balanced planned intakes are the sensible way
  forward.
• Meal replacements may be useful to meet high
  calorie requirements.
• Do you really need them??

24
Nutrition Tips for Weight Gain

• Have small and frequent snacks throughout the
  day.
• Consume high calorie drinks with meals (milk).
• Plan meals and timings dont depend on when you
  feel hungry.
• Variety of foods.
• Bedtime snack
• Avoid fizzy drinks which can make you feel full.