Acute weight loss, recovery, and competition nutrition Flashcards
Weight division sports
combat sports - judo, boxing, wrestling, taekwondo, karate - even playing field by reducing size and/or reach differentials between opponents
Time interval between weigh in and competition
differs - at least a recovery period of 3 and up to 24 hours
acute weight loss
hours and day before weigh in to qualify for a division lower than their day to day, then attempt to reverse the physiological disturbances during recovery
Weigh making would be good if …… but ……
if tactics are sensibly implemented, adequate recovery opportunities and it it wasnt illegal - but it impairs performance and health, is viewed as against the spirit of sport and severe health consequences including death
where do athletes get info
not educated nutrition professionals - their coaches, trainers and other athletes
What do athletes want from AWL
real/perceived physical advantages, self confidence, focus, discipline, and professionalism among others - big part of combat sport
how much do fighters lose the week before weigh in?
> 5%
evidence between post weight in weight regain and competition success
indirect but suboptimal in terms of health and performance - no ideal AWL target but need to raise recognition
starting point prior to AWL
represent BM associated with a fully hydrated, well-nourished state - plenty of opportunity for meaningful manipulation of gut content and body water
further caveats for AWL
available recovery period allowing refueling and rehydration, understanding that AWL means a short term departure from sound nutrition plan
3 ways of AWL
gut content manipulation
body water manipulation
sweating methods
gut content manipulation - 4
food and fibre restriction
- 35% reduction in energy intake during week prior
- fasting day prior
- laxative/bowel prep
how long does it need to restore fluid balance
less than 4 hours
body water manipulation - 6
60-65% is water water loading fluid restriction glycogen depletion (low carb and glycogen depleting training) spitting diuretics
sweating methods - 2
active sweating (exercise induced) - vapour impermeable suits passive sweating (thermoregulatory like sauna, hot bath, heated rooms)
techniques on acceptable BM loss with min effect on performance decrements
emptying GI and reducing body water - adaption of low fibre/residue carb sources for 24-96 hours
how to temporarily reduce bound water
decrease sodium intake and muscle glycogen stores - then passive and active sweating but this can cause performance impairment
adequate restoration
more than 12 hours - shorter ones with combat sports or the requirement for multiple weigh ins require a more conservative approach
greater BM during competition
benefit to varying degrees - (grappling) judo and wrestling and MMA involve manipulation of opponents BM but (striking) boxing and taekwondo you need tactical movements of your own BM - BM diff not as important as you need speed, speed endurance and flexibility - height/reach advantage is beneficial
grapplers
maximize strength and power at a given BM, AWL to qualify for a lower weight then maximise BM regain prior to competition.
throws and take downs
recovery from AWL
benefits from weight making will only be realized if they can minimize impacts from AWL by reversing associated physiological disturbances - rehydration, glycogen restoration and management of GI distress
taekwondo consideration - 2
evening before comp
increased BM not beneficial
wrestling consideration - 4
evening/day before comp weigh in
no additional weigh in
increased BM and strength beneficial
maintain BM 5-8% above weight division a week before comp
Judo considerations - 4
evening before comp weigh in
random weight checks morning of - no more than 5% gain above weight division
increased BM, strength, and power
maintain 5-6% BM above weight division 1 week before comp
boxing consideration - 2
general weigh in first day of comp for all athletes
effects of increased BM and anthropometric qualities on performance unclear
2% BM loss
detectable effects on motor skills, cognitive performance and sports specific movement patterns
Rehydration after weigh in
initial bolus of 600-900ml - 600 immediately if dehydration is >3% of BM - additional boluses at regular intervals intervals to maintain increased gastric volume
To compensate for continued urine losses
125-150% of fluid deficits need to be consumed post dehydration activity
thermoregulatory and/or exercise induced sweat losses incur
loss of electrolytes - Na and Cl - replacements of these needed to restore plasma osmolality and volume
ORS
oral rehydration solutions (50-90mmol/L) - if hypohydration is significant and recovery period is short - valuable strategy to adress fluid and electrolyte replacement simultaneously
glycogen restoration and combat sports
persistent high-intensity output - mod glycogen unlikely to be performance limiting but anaerobic lasting about 5 mins may be impaired following glycogen depletion
Recommendations to restore glycogen
5-7g/kg/day
7-10 for ones in mod volume training
why is there such a range for post training glycogen restoration recommendations?
tapered training and carb loading - sufficient competition fuel and super compensation of glycogen to maximize BM gain
GI management after weigh in
limiting/not overeating fibre rich foods esp for boxers who have limited recovery time and multiple weigh ins
precomp nutrition
improve carb availability hours before exercise - improves performance in endurance, strength/power events involving repeated intense efforts
repeated high intensity and precomp nutrition
> 1g/kg BM Carbs hours before exercise
caffeine supplementation and mouth rinsing with carb based solution or food
aide performance during times of low carb availability
mouth rinsing
increase corticomotor activity and/or reduce perception of effort
ergogenic effects of caffeine - 3
extensive - enhacement of cognitive attributes (alertness, short term recall, reaction time) and performance in endurance and high intensity intermittent sports protocols - decreased ratings of perceived exertion
How to plan for BM
long term planning for ideal weight division - BM management and develop routines with AWL/recovery and comp prep. prep and assess recovery requirements ahead of time so recovery starts asap.
weeks to months prior to key competition
develop and implement chronic BM management plan
optimal nutrition practices for comp depends on - 4
specific AWL strategies used
recovery time available
ind preferences and routines around performance nutrition
strategic purpose of acute and chronic BM manipulation
lightweight rowing weigh in
2 hours prior to comp
weighlifting weign in
2 hours prior to comp
karate weigh in
evening before
MMA weigh in
day prior (24-36 hours)
things in your colon weigh
1kg
why decrease fibre
decrease bulk
location of water
2/3 intracellular, 1/3 interstitial and blood
glycogen stores and water
2000g, 3g of water with each
why is active sweating better and why does it stop working
maintains osmolarity in your blood - after you deplete 7 % of water you dont really produce sweat anymore
water loading
consumption of large fluid volumes for several days prior to fluid restriction
does water loading work?
100ml/kg vs 40ml/kg water for 3 days prior to 1 day of fluid restriction
100 increased total fluid loss and acute weight loss
hyponutremia
too much water loading - swelling in your brain as you dont have enough sodium to retain the water
10 adverse physiological effects of hypohydration
similar to heat exhaustion of 38.5-40 degrees impaired thermoregulation nausea vomiting headaches fainting - low BP to brain cognitive impairment cramping seizures renal failure - no profusion cardiac arrest
2 adverse phiological effects of glycogen depletion
cognitive impairment
compromised immunity
psychological benefits of weight cutting in combat sports 3-9
sports identity - belonging, professionalism, prestige
mental diversion - self discipline, control, focus, prep
mental advantage - self confidence, signal power
competitive success vs post weigh in weight gain in Judo athletes
winners gained more post weigh in weight
will an AWL of 5-8% be hazardous to health?
perhaps
multi ay competition weight loss requirements
less than 3% BM
in a lab setting, a 2.8% dehydration is reversible with
aggressive rehydration within 3 hours
All nutrition practice should be
trialled in advance of competition
adverse effects of repeated weight cutting
body image, everyday life
If your current weight is more than 10% of weight class, should you cut for it
no, too much compromise
proteinstat/weight overshoot theory - 5
weight loss leads to reduction in FFM (proteinstat) and fat mass (adipostat)
proteinstat contributes to weight gain until original FFM is restored
Fat mass accrues faster than FFM
Increased fat mass and body weight
affect lean ind more - greater reduction in FFM
weight cycling can expose you to
higher BMI - reduce weight fluctuations
what % in BM cut may provide a competitive advantage and conditions
5-8%, if sufficient recovery time is available and competition does not prohibit wieght cutting
BM cut more than 8%
significant health risks
