“Making weight” is a term used by athletes around the world to intentionally reduce their body mass in order to enhance their performance in various sporting events. This process can be accomplished over a long period of time, referred to as the chronic phase, or over a shorter period of time, known as the acute phase. In the chronic phase, the primary goal is often to decrease fat mass in order to achieve a leaner physique and improve mechanical efficiency and anthropometric characteristics in certain events. For example, NBA star LeBron James is known for his dedication to maintaining a lean and muscular physique, while soccer players like Cristiano Ronaldo and Lionel Messi are also known for their dedication to physical fitness and maintaining a healthy weight. It is generally advised that fat mass should not be reduced below 6% in males and 12% in females, though these figures can vary greatly among individuals. To assist with weight loss in the chronic phase, it may be helpful to assess resting metabolic rate and follow a nutritional plan that includes a daily intake of 3g carbohydrate/kg, 2g protein/kg, and 1g fat/kg.

The acute phase

The acute phase of making weight involves methods such as low carbohydrate and low sodium diets to reduce endogenous glycogen, gastrointestinal content, and total body fluid. These techniques, often used by combat sport athletes like UFC fighter Conor McGregor and jockeys like Mike Smith, can result in a loss of body mass without the need to reduce fluid intake or increase sweating. However, it is important to monitor the effects of hypohydration and hyperthermia on health and performance when utilizing methods that manipulate total body fluid content, particularly in heated environments.

Stabilise the weight

After the process of making weight, it is important to consider recovery strategies to support future performance. This may include rehydration with regular intervals of fluid intake and isotonic products containing 30-90 mmol/L of sodium, as well as glycogen restoration through the consumption of high carbohydrate meals and snacks. It is also crucial to monitor body mass and hydration status in the days leading up to competition, as well as to gradually increase energy intake to meet the demands of training and competition.

Conclusion

In conclusion, making weight is a commonly used practice in various sporting events, with the goal of improving performance through the manipulation of body mass. Both chronic and acute methods can be effective, though it is important to consider the potential risks and to implement proper recovery strategies post-weight loss. Accurate assessment of body composition and monitoring of health and performance are essential in the process of making weight.

Here are some practical recommendations based on the text for individuals looking to make weight:

1. Accurately assess your body composition: To effectively manipulate your body mass, it is important to have a clear understanding of the various tissues that make up your body. Use a well-standardized method to measure your fat mass and other compositional tissues.
2. Follow a nutritious diet: In the chronic phase of making weight, aim to meet your resting metabolic rate with a daily intake of 3g carbohydrate/kg, 2g protein/kg, and 1g fat/kg. This can help you effectively reduce fat mass while maintaining health and performance.
3. Be mindful of your fluid and sodium intake: In the acute phase, consider using low carbohydrate and low sodium diets to artificially reduce body mass. However, be aware of the potential risks of hypohydration and hyperthermia and monitor your health and performance closely.
4. Implement proper recovery strategies: After the process of making weight, make sure to rehydrate with regular intervals of fluid intake and isotonic products, and restore glycogen through the consumption of high carbohydrate meals and snacks.
5. Monitor your body mass and hydration status: In the days leading up to competition, keep track of your body mass and hydration status to ensure that you are properly prepared for the event. Gradually increase your energy intake to meet the demands of training and competition.