Making Weight in a Hurry

by Clare Wood

In many weight division sports, there is often a last minute effort to make your weight category. This can be a challenging and sometimes dangerous thing if it is not done correctly. The best advice is to try and to stay within 3-4kg of your weight category. Making weight should be achieved well before the competition. Making weight is all about energy balance.

weight GAIN : energy in > energy out

weight LOSS : energy in < energy out

Energy in = food and fluids consumed
Energy out = energy used doing daily activities and exercise

To lose weight food intake needs to be lower than energy expenditure, so you can try one of the following of use a combination of both.

Things to Avoid:

Things to aim for:

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Nutrition Extra

Athlete nutrition is not just about weight loss. It is important to fuel the body optimally before, during and after exercise, as well as to stay hydrated.

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