In Olympic weightlifting, where competition is based on weight categories, athletes often need to adjust their body mass before weigh-ins to ensure they fall into the desired category. This preparation can give them a competitive edge. Recent research into Olympic weightlifters' body mass (BM) management practices provides some fascinating insights into the techniques they most commonly use. Here are the top methods weightlifters rely on to make weight, balancing preparation, health, and performance.
Gradual Dieting: The Go-To Method
Gradual dieting is one of the most widely used techniques among weightlifters for making weight. This approach involves systematically reducing calorie intake over weeks or even months before competition. Gradual dieting allows weightlifters to lose body mass without drastic drops in energy or significant muscle loss. According to the study, gradual dieting is more commonly used by female weightlifters, perhaps because it aligns with long-term weight management and minimises the physical strain associated with rapid weight-loss methods.
Fluid Restriction and Water Manipulation
Manipulating total body water (TBW) is another popular strategy, especially in the days immediately preceding a weigh-in. Rather than water loading, which is more common in sports with longer recovery times, Olympic weightlifters often use fluid restriction (limiting water intake) and passive dehydration methods like hot baths and saunas to shed water weight quickly. While these methods can produce results, they come with risks—especially if not managed carefully. Dehydration can reduce performance capacity and poses health risks, particularly if the time between weigh-in and competition is too short for full recovery.
Low Food Weight, High-Calorie Foods
During the final 24-48 hours, many athletes choose high-calorie, low-weight foods. These foods provide essential energy without adding bulk, keeping body weight manageable while sustaining calorie intake.Â
Low-Carbohydrate and Low-Fibre Diets
In the week before competition, athletes often switch to low-carbohydrate and low-fibre diets to reduce BM quickly. Low-carb diets reduce glycogen stores in the muscles, which leads to decreased water retention. Low-fibre diets help athletes reduce gastrointestinal (GI) content, as fibre adds bulk without calories. This method is seen as a safer alternative to more extreme weight-cutting methods and is often used by athletes aiming to lose weight without severely compromising energy levels.
Minimising Exercise-Related Weight Loss
Unlike some sports, Olympic weightlifters are less inclined to rely on increased exercise to make weight. This differs from combat sports, where athletes often use cardio and other intense exercises to shed weight rapidly. Olympic weightlifters tend to avoid this approach because it can interfere with their primary focus on strength and recovery, which are critical for lifting performance.
Influence of Professional Guidance
Interestingly, the study found that female athletes were more likely to seek professional guidance from dietitians or nutritionists, highlighting the importance of evidence-based support in weight-cutting practices. Male athletes, on the other hand, reported a wider variety of influences and did not demonstrate a strong preference for professional guidance, potentially indicating a more experimental or diverse approach to weight management.
Balancing Safety and Performance
While these weight-making methods can help athletes achieve their competitive goals, they come with potential risks. Dehydration, low energy availability, and GI distress are all concerns, especially if extreme methods are used without sufficient recovery time. The key for athletes is to find a balance that maximises performance while minimising health risks. This research underscores the importance of education and professional support in safe, sustainable weight-cutting practices for Olympic weightlifters and other athletes in weight-category sports.
By understanding these methods and their associated risks and benefits, Olympic weightlifters—and athletes across weight-category sports—can make informed choices to achieve peak performance safely.
Download Amie Farmer's paper on the Body Mass Management Practices of Olympic Weightlifting Athletes
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