Weight cutting

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Weight cutting is the practice of rapid weight loss prior to a sporting competition. It most frequently happens in order to qualify for a lower weight class (usually in combat sports, where weight is a significant advantage) or in sports where it is advantageous to weigh as little as possible (most notably equestrian). There are two types of weight cutting: One method is to lose weight in the form of fat and muscle in the weeks prior to an event; the other is to lose weight in the form of water in the final days before competition.

Nutritional experts will rarely give advice on how to cut weight safely or effectively, and will simply recommend against cutting weight at all. However, many athletes choose to do it because they wish to gain an advantage in their sport. Coaches should be aware of this, and be prepared to counsel.

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[edit] Dieting

In addition to improving performance through healthy eating, some athletes will seek to lose weight through dieting and aerobic exercise. By losing fat they hope to achieve a higher "strength to mass ratio" or "lean weight." This means more muscle and less fat, and should theoretically give them an advantage against other athletes of the same weight.

Healthy weight loss can be seen as a positive effect of participation in sports, but reducing body fat too greatly can cause health problems.[1] Athletes should try to maintain their body fat at the lowest healthy level to achieve their best performance.

Athletes at the elite level will sometimes attempt to temporarily lower their body fat to unhealthy levels to give themselves an edge in important competitions. Afterwards they will regain the lost fat, and return to their normal training weight. This technique should not be attempted without knowledge of periodization and the help of a knowledgeable coach and medical advice.

Children and teenagers should be cautioned to avoid losing weight at excessive quick rates or to excessively low levels the way adult athletes may choose to. Young bodies require additional nutrients to grow. Weight-cutting techniques can interfere with healthy physical development.

[edit] Supplementation

Athletes use a number of different supplements to stimulate fat loss. Green tea has been shown to increase the metabolic rate.[2] Conjugated linoleic acid (CLA), found in beef, lamb, milk, and cheese, is theorized to reduce body fat in individuals who exercise.[3].

[edit] Muscle loss

Although it may be extremely difficult, it is possible to retain muscle while losing fat. [4]

Some athletes desiring rapid weight loss may choose to sacrifice muscle mass by eating a low protein diet. However, most athletes are interested in maximizing fat loss while minimizing muscle loss.

The best way to minimize muscle loss while losing weight is through resistance training. If emphasis is being placed on aerobic training, resistance training will be a smaller part of the athlete's training program, promoting greater muscle loss. Muscle growth cannot be expected unless emphasis is placed on resistance training, but muscle loss can at least be slowed. After a period of weight loss, athletes may wish to do a period of weight training to recover lost muscle.

The athlete should remember to eat protein at all meals, especially before aerobic exercise. This will help slow muscle loss.[5] Some athletes may choose to use supplements to minimize muscle loss; Glutamine is a popular choice.

[edit] Dehydration

About 65% of the human body is made of water under normal conditions.[6] This makes it tempting for athletes to temporarily lose weight through dehydration prior to weigh-ins. This weight can then be rapidly regained immediately afterwards.

A good rule of thumb for most athletes is to lose no more than 5% of their total body weight through dehydration. Athletes at an elite level often lose more than this. This should not be attempted without a knowledgeable coach and medical supervision.

Immediately before weigh-ins, athletes can put on warm clothes and engage in aerobic exercise to make themselves sweat. Garbage bags can be worn against the skin to eliminate cooling through sweat evaporation.

Some athletes choose to sit in a sauna so that they can sweat without wasting energy. Another technique is to chew gum to induce salivation, then to spit out the saliva instead of swallowing it.

Athletes should remember to urinate and defecate as this is an easy way to reduce weight. Some athletes may choose to take diuretics and laxatives to aid in this. Some diuretics are banned by the WADA in events such as the Olympics, and some may have harmful effects on the body.

Losing weight through dehydration is not recommended, as it may lead to decreased performance, and more importantly, serious injury.

[edit] Rehydration

After weigh-ins, athletes should immediately begin rehydration. Some sporting events hold weigh-ins on the day before competition; others hold weigh-ins on the same day, only hours before competition. This is often done to discourage excessive weight-cutting.

Athletes should continuously sip liquid containing carbs, protein, and sodium until they compete. Rehydration cannot be achieved in a single sitting, as the body can only be rehydrated at a rate of 1.5 liters per hour (3.3 lb/h).

The best drink for rehydration is not pure water. The body requires electrolytes in order to retain water. An oral rehydration solution is the best choice. Sports drinks also work, but contain excessive sugar that may negatively affect performance. Another possible choice is V8 juice and water. A popular rehydration drink among athletes is Pedialyte, due to its low sugar levels.

[edit] Wrestling

Perhaps no sport is so associated with weight cutting in the public imagination as wrestling[citation needed]. For years, wrestlers worked out in trash bags or rubber suits- practices that have since been banned by most governing bodies. After three wrestlers died cutting weight in 1997, the NCAA instituted new guidelines for the practice. Before the start of the season, wrestlers must undergo hydration tests and body-fat assessments and have their lowest possible weight class approved by a physician.

Most state high school athletic associations have some variation of this rule, and most states allow a weight allowance (ie, the 135 lb. weight class becomes 137) at some point in the season. Still, problems persist. One tragic example is the case of Moses Naylor, a wrestler from Cathedral High School in Massachusetts who collapsed and suffered a stroke during the All-State championships in 2004. It was reported that he had cut from 25-30 pounds in the last week.[citation needed]

[edit] See also

[edit] External links

[edit] References

  1. ^ Brownell, K., Steen, S. & Wilmore, J. (1987). Weight Regulation Practices in Athletes: Analysis of Metabolic and Health Effects. Medicine and Science in Sports and Exercise,19(6), 545-556. Retrieved October 3, 2006, from PubMed database.
  2. ^ Dulloo AG, Duret C et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr . 1999 Dec;70(6):1040–1045.
  3. ^ Thom E, Wadstein J et al. Conjugated linoleic acid reduces body fat in healthy exercising humans. J Int Med Res . 2001 Sep;29(5):392–396.
  4. ^ Rozenek, R., Ward, P., Long, S., & Garhammer, J. (2002). Effects of high-calorie supplements on body composition and muscular strength following resistance training. Journal of Sports Medicine and Physical Fitness, 42, 340-347
  5. ^ Krieger, J., Sitren, H., Daniels, M., Langkamp-Henken, B. (2006). Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1. The American Journal of Clinical Nutrition, 83(2), 1442-1443. Retrieved October 3, 2006, from Pubmed database.
  6. ^ Worthington-Roberts, B. (n.d.). Human Nutrition. In the Microsoft Encarta Online Encyclopedia 2006. Retrieved October 3, 2006, from [1] http://encarta.msn.com/text_761556865___18/Human_Nutrition.html