Issue 094

November 2012

Know the facts behind food-based abstinence

As the fight approaches, cutting down on food is an inevitability of a fighter’s life; trying to reach the ideal fighting weight prior to the weigh-in, aiming to fully exploit the power-to-weight ratio. Many methods and practices of cutting/making weight exist – so I want to explore some of these methods to allow you to make your own conclusions based on scientific theory and fighter strategies.

Gareth Nicholas

Nutrition Expert

Gareth Nicholas is part of the elite sports nutrition team at Maximuscle, one of the world’s leading sports nutrition suppliers.

Making weight

Fighters of all levels will go to great lengths to shed those all-important pounds to make weight ahead of their next bout. Many of these methods, even though they lack scientific support, are regularly followed with desired results. In a previous article I described the 21-day making-weight method, where a fighter undertakes a 14-day gradual phase by increasing cardiovascular training along with an appropriate calorie-restricted diet (up to 25% restriction). This is then followed with a rapid phase for seven days of a reduction (tapering) in exercise but a further daily calorie restriction, taking the daily restriction to 500–700kcal per day. This would be termed as a continuous energy restriction plan.

Another method of weight loss that has gained huge interest amongst fighters and dieters alike is the intermittent fasting plan (on a weekly cycle). Many variants of fasting diets exist but generally the strategy refers to a one- to two-day fast (with a total calorie daily restriction of up to 75%) followed by a longer period of a habitual energy intake (recommended daily allowance with a 25% weight loss restriction). Scientific research has studied these forms of dieting within overweight populations to determine their validity, adherence and safety. 

Fasting Weight Loss

To put in simple terms, an increase in energy output, through exercise or in a restricted dietary intake, will undoubtedly increase weight loss, but how easy is that to stick to? Will exercise be affected? And most importantly, is it safe? Many take to fasting as a method to increase fat utilization. Theoretically, this makes sense and a handful of scientific studies have shown this in rodent and obese subjects. The majority of these studies have up-regulated the importance of insulin, boasting an increase in sensitivity and a reduction in serum insulin following a fast. These changes in insulin lead to a reduction in macronutrient storage (carbs, fats and protein) and greater energy utilization which has the potential to increase weight loss. A fast of this nature needs to be longer than 24 hours to ensure a depletion of the body’s carb stores, therefore the body has to look elsewhere for energy.

Exercise intensity

The role of carbohydrates in sport is well understood, with a depletion having a direct negative effect upon performance. We also know a restriction in carbohydrate during periods of heavy training may lead to injury and sickness through a suppressed immune system. However, with a well-timed fast, for example 24–48 hours when the exercise demand is low, perhaps the insulin and weight loss benefits can be sensibly achieved. 

Healthy and Safe

Fasting can be a safe alternative to weight loss but any plan needs to be individualized with regard to the required energy balance. This type of dieting won’t work for everyone and planning is the key. It is important that during the fasted days you take appropriate steps to ensure that all of the essential nutrients are still supplied, for example taking a daily multivitamin may be needed to replace the nutrients usually present in your diet.

Power of protein

On a fasting plan, the majority of macronutrient reduction should come mainly from carbohydrates and fats. Many dieters fall foul of reducing their protein intake too much and potentially losing muscle mass – the body’s natural response following a depletion in carbohydrate is to turn protein into glucose. To maintain muscle mass, your diet should consist of a minimum of 0.8g of protein per kilogram of body mass (64g of protein for an 80kg fighter). A protein supplement such as AllMax’s Isoflex Instant Protein Drink is an ideal accompaniment to this type of a diet. Providing 30g of protein with 1g of sugar and 8g of fat, this product is perfect for a fighter needing fast protein in the lead-up to a fight.