Making weight Flashcards
Athletes look to lose body fat - why?
This will benefit performance.
Excess body fat reduces Vo2 max, endurance, power and increases fatigue.
Low body fat will increase endurance and improve power to weight ratio.
Why can fat loss be dangerous?
If fat loss is extreme, the insulation and protection that fat gives will be reduced so health status and performance are negatively affected.
Steps taken to ensure fat loss is safe?
Body mass must be maintained and kept hydrated.
Carbohydrate intake sustained to support training.
Protein intake sustained to protect lean body mass.
Total energy expenditure can be increased as long as calorific intake is high enough.
Some sports and competitions require athletes to be the correct weight in order to compete - what does this cause?
Athletes attempt to quickly ‘make weight’ in lead up to a weigh-in to ensure they can compete.
This normally involves athlete trying to dehydrate themselves using saunas, sweat suits etc.
What does dehyrdation cause?
Reduced glycogen levels and leaves athlete very dehyrdated and not in peak shape to compete.
Study backing up dehydration problems?
Hall and Lane (2010):
Looked at effects of rapid weight loss on performance and mood in amateur boxers.
Found boxers typically lost weight through food intake restriction or fluid restriction.
Rapid weight loss associated with poor performance, anger tension and increased fatigue.
A study looking at Olympic wrestlers found what?
Normal weight reduction period of 2 days at 50% intake, 2 days at 25% and no fluids in final 24 hours.
Muscle glycogen reserves decreased by 46%, muscular strength also decreased.
Body weight, muscle glycogen and strength all weren’t regained in time for competition following the depletion period.
Therefore clear that full recovery takes days rather than hours.
What 5 strategies exist for athletes to make weight successfully and healthily?
1) Avoid big weight gain during season - major changes to weight should be done away from competitive season.
2) Aim to be at event weight at least 3 days before event.
3) Taper training in final week to help build glycogen reserves if needed.
4) Don’t let athlete compete in class more than 5kg below natural weight so there aren’t any drastic changes that need to be made.
5) Coaches should also avoid discussing weight with athlete.
Case study on a successful making weight intervention?
Wilson et al. (2014):
Intervention for jockeys trying to keep their weight down.
Intervention involved eating 6 times a day alongside a structured exercise regime.
9 week intervention resulted in jockey losing 8kg and 5% body fat, and increasing aerobic capacity - without jockey dehydrating or stopping eating.
Further research with larger trials should now be performed.
