Issue 088
May 2012
Struggling when making weight to fight? Sound nutrition advice could be what you’re missing
Gareth Nicholas
Gareth Nicholas is part of the elite sports nutrition team at Maximuscle, one of the world’s leading sports nutrition suppliers.
Since the late 1800s weight classifications have been used in fighting sports to provide an even playing field. In MMA, weight categories range from flyweight, at a maximum of 125lb, up to heavyweight, which tops out at 265lb. Which means that before they even enter the ring or cage, a fighter must first win the battle on the scales to ensure they’re taking every physical advantage possible into combat.
Strength, speed, stamina and power are key components of fitness that will determine success in the Octagon. For a fighter, further advantage can be taken by fighting at a weight below their normal daily body weight, with them weighing in just on the edge of the weight barrier carrying as little fat and water as possible.
This will maximize a fighter’s power-to-weight ratio, whilst ideally they will have benefitted from the training adaptations of training at a heavier weight whilst carefully planning a ‘making weight’ strategy ready for the weigh-in. Getting this right can be a challenge, however, with many fighters left feeling sluggish on fight night.
Making weight
Typically a fighter attempts to cut down to their fighting weight through a combination of energy restriction and dehydration – but one has to consider how this will affect performance? Research and fighters alike can testify that training with an inadequate diet will restrict training intensity, session duration and increase the susceptibility to illness or injury. All of which are far from ideal for fight night.
A more sensible approach is to start 21 days out from the fight, splitting this time between a gradual phase (21–8 days) and a rapid phase (7–1 days) of weight loss. The gradual phase should adopt a more active approach where exercise becomes the main basis for weight loss coupled with an appropriate calorie-restricted diet. As an example, increase cardiovascular training by an extra 90–120 minutes per week. Ideally complete whole-body exercise like the cross trainer to shed maximum calories.
Calorie issues
With the restricted diet, replace some of those carbohydrate and fat calories with extra protein. It’ll make you feel fuller for longer and help protect against atrophy (muscle wastage) or catabolism (muscle breakdown through energy). Try and hit 1.8g to 2g of protein per kilogram of body mass, daily. Nutritional supplements like Optimum’s Complete Protein Diet can provide additional protein, along with other fat metabolizing ingredients such as green tea, CLA, caffeine and B vitamins. All aid weight loss.
During the rapid phase, the focus will change to more passive. There will be a natural tapering of exercise and should be accompanied with further restriction of calories and fluid.
Calorie restriction
As a guide, try to limit the overall calorie reduction to no more than 500–700kcal per day (700kcals in the last three days). From a fluid perspective, reduce the intake by approximately one liter per day, which could decrease in the last three days. Just remember that entering the Octagon dehydrated will negatively impact on performance. During this period supplementing with Bodybuilding.com’s own CLA softgels, designed with a fast metabolism formula, to help shed those last few pounds.
The last few days are crucial and should be carefully monitored so that deficiencies are not too severe. Normally the weigh-in takes place 24 hours prior, so any final reductions required could be replenished before the fight itself.
Strip down for the takedown
The last few weeks before a fight can really make all the difference. Being as lean as possible and yet maintaining a positive power-to-weight ratio will lead to success. Close monitoring and careful planning is advised – aiming to strip down without any detriment to performance. A combination of exercise, a well managed diet and supplementation will lead you to taking the win.
