Making Weight
Stress Free Weigh Ins for Weight-Classed Sports
For weight-classed athletes, making weight is an unavoidable part of competition. Many athletes resort to extreme measures to meet weight limits, which can lead to injuries or negatively impact performance.
Whether facing a 24-hour or a 2-hour weigh-in, having a well-thought-out plan is essential for achieving your desired weight safely while maintaining peak performance.
The goal is not just to make weight,
the goal is to make weight and lift your best.
Want to make weight easily?
check out the following resources 👇
Making Weight: Acute Weight Manipulation for Olympic Weightlifters
What’s Included:
✔ 7-Day Weight Cut Protocol: A step-by-step guide to help you safely and effectively reduce up to 5% of your body weight.
✔ Carbohydrate, Sodium, Fiber and Hydration Adjustments: Guidelines for optimizing glycogen stores without sacrificing energy.
✔ Evidence-Based Strategies: Practical insights designed to minimize risk and maximize performance during competition.
✔ Katie’s Proven Approach: Learn the exact techniques she uses with her 1:1 athletes for effective, stress-free weight cuts.
This guide is perfect for lifters who want to make weight confidently and stay focused on lifting!
3 Low-Risk Strategies for Stress-Free Weigh-Ins
Reduce Sodium Intake:
Sodium, commonly found in table salt and many pre-packaged foods, contributes to water retention. Research has shown that reducing sodium intake can effectively decrease water weight, helping athletes meet weight class limits without drastically affecting performance [1][2]. Sodium reduction can facilitate temporary weight loss by decreasing extracellular fluid.
Start by gradually reducing your sodium intake anywhere from 3-7 days before weigh-ins. Avoid adding extra salt to your meals. Season with lemon or low-sodium seasonings. Read food labels to identify high-sodium products and limit consumption of them.
Lower Fiber Consumption:
Dietary fiber plays a crucial role in digestive health but can add bulk to the digestive system. Lowering fiber intake can help reduce this bulk and assist in meeting weight requirements. A study on fiber reduction in athletes found that temporarily lowering fiber intake can help with weight management without compromising overall health [3][4].
Gradually decrease fiber intake 3-7 days before weigh-ins. Choose refined grains (e.g., white rice) over whole grains. Reduce consumption of high-fiber vegetables and fruits, and be mindful of insoluble fiber sources like bran cereals and whole-grain bread.
Manipulate Carbohydrate Intake:
Carbohydrates are a key energy source but also affect water retention. Strategic manipulation of carbohydrate intake can help reduce temporary water weight. Research on carbohydrate manipulation has demonstrated that adjusting carbohydrate intake can assist in meeting weight goals while minimizing performance impacts if done carefully [5][6].
Gradually reduce carbohydrate intake in the days leading up to weigh-ins. Increase quality fats to maintain caloric intake. Note: Not all athletes perform well with reduced carbs; trial this strategy beforehand to gauge its effects.
Hydration Manipulation
Hydration manipulation can be a powerful tool for making weight, though it should be approached with caution. Here are three strategies:
1. Water Loading
Why It Works: Water loading involves increasing water intake in the days leading up to the weigh-in. This strategy promotes diuresis, where the body excretes excess water, leading to temporary weight loss. A study published in the Journal of Strength and Conditioning Research found that water loading combined with gradual water restriction can be effective for weight loss without negatively impacting performance [7].
Action Plan:
Increase water intake significantly 3-4 days before the weigh-in.
Gradually reduce water intake 24 hours before the weigh-in to enhance the diuretic effect.
2. Passive Sweating
Why It Works: Passive sweating involves using methods such as sauna sessions or hot baths to induce sweating and lose water weight. This technique helps reduce weight temporarily but should be used carefully to avoid dehydration. Research indicates that passive sweating can be effective but may lead to dehydration if not managed properly [8][9].
Action Plan:
Engage in sauna or hot bath sessions in the days leading up to the weigh-in.
Monitor hydration levels closely to avoid dehydration.
3. Limiting Water Consumption
Why It Works: Limiting water intake in the final hours before weigh-in can help reduce water weight. However, this strategy should be used cautiously as it can lead to dehydration if overdone. The International Journal of Sports Nutrition and Exercise Metabolism highlights that limiting water intake can help meet weight limits but should be balanced with hydration needs [10].
Action Plan:
Restrict water consumption 12-24 hours before the weigh-in.
Ensure adequate rehydration and electrolyte balance immediately after the weigh-in
Additional Notes:
Before meet week, make sure to test these strategies out. This can allow you to determine how much weight you need to drop beforehand and provide insight into which strategies you prefer and lift best with.
Like all things nutrition, this is a highly individualized process and is dependent on several factors. In my professional experience, I have found that most athletes respond well to lower fiber and sodium, but manipulating carbohydrates and water intake presents a greater risk to poor performance and injury.
Weight-making strategies should be employed with caution and under the guidance of nutritional professional.
Rapid or extreme weight cutting can have detrimental effects on your performance and overall health. Always prioritize safety and consult with a professional to develop a personalized plan that works best for you.
References:
Maughan, R. J., & Murray, R. (2001). Sports Drinks: Principles and Practice. Science and Practice of Strength Training. Human Kinetics.
Bohn, L. (2013). Sodium and Health: Recent Evidence from Population-Based Studies. Clinical Nutrition, 32(2), 27-32.
Trowell, H., & Southgate, D. A. T. (2001). The Role of Dietary Fiber in Health. European Journal of Clinical Nutrition, 55(4), 163-170.
Anderson, J. W., & Baird, P. (2009). Health Benefits of Dietary Fiber. Nutrition Reviews, 70(1), 5-20.
Gropper, S. S., & Smith, J. L. (2013). Advanced Nutrition and Human Metabolism. Wadsworth Publishing.
Burke, L. M., & Deakin, V. (2006). Carbohydrate and Fluid Needs During Exercise. Journal of Sports Sciences, 24(1), 63-70.
Lounsbury, D., et al. (2012). Water Loading and Dehydration: Practical Recommendations for Competitive Athletes. Journal of Strength and Conditioning Research, 26(2), 563-570.
Oppliger, R. A., et al. (2005). Treatment of the Athlete with Dehydration: Guidelines for Practice. Journal of Sports Medicine, 35(4), 319-329.
O'Connor, P. J., & Miller, W. C. (2006). The Effects of Passive Heat Exposure on Sweating and Body Composition in Athletes. Journal of Applied Physiology, 100(2), 592-600.
Reale, R., et al. (2015). Rapid Weight Loss in Sports with Weight Classes. Current Sports Medicine Reports, 14(6), 425-432. Link to Study
Artioli, G. G., et al. (2010). The Role of Acute Weight Loss and Hydration Strategies in Weight-Class Sports. International Journal of Sports Nutrition and Exercise Metabolism, 20(2), 183-196.
Hi, I’m Katie!
I work with power and strength athletes competing in weight-classed sports.
Over the years, I’ve helped hundreds of athletes make weight with ease and without extreme measures. I know that each weigh-in is unique and generic advice simply does not cut it.
If you want to make weight easily and perform your best, let’s talk!