Taken from Art and Science of Making Weight
Day Weight Loss Strategies
Monday â?? Begin superhydration - 2 gallons of cold
Tuesday â?? Begin low residue diet
â?? Continue superhydration (2.5 gallon level)
â?? Continue low residue diet
â?? Continue superhydration to 3 gallon level
â?? *Begin natural diuretics â?? one AM dose,
one PM dose
â?? No water from midnight onwards (36
hours) â?? no exceptions
OK, so you have made the weight and youâ??re ready to compete.
Dropping the weight is just the first part of your preparation. You are now only at the halfway
point. And for some â?? the next part is the hardest part of the strategy.
Now you need to replace your fluid and energy stores whilst at the same time trying to increase you
weight as much as possible.
This part of the process is absolutely critical â?? get this part wrong and
all that effort in over the past 5-7 days will have been for nothing because you will enter your event
dehydrated, lacking energy and worst of all underweight.
Few studies have looked at the dietary recovery strategies of athletes in weight category sports.
those studies Iâ??m pretty confident that none of them discussed inhaling one or two chocolate bars
and a half gallon of Lucozade Sport (fluid replacement drink) in the time it takes for you to step off
the scales and for the next competitor to successfully complete their weigh in (Nickâ??s strategy at the
If your appetite is way down (quite common) or you are experiencing GI (gastrointestinal problems
â?? dodgy stomach!) then you will have to look at compact foods and fluids. You need to replenish
the fluids and put as many calories and carbohydrates back in as you can.
One of the best products available on the market is Myoswitch. This is the first muscle carnitine
loading system which provides a faster recovery and 30% greater muscles glycogen storage
compared to other available products. Vitargo and Waxy Maize are also useful at this time.
Recovery of fluids lost through dehydration may take 24-48 hours, longer than is commonly
appreciated by athletes (Costill & Sparks, 1973).
Common advice has been to ingest approximately 1 litre of fluid for every kilogram lot due to
More recent research suggests that increasing this to 150% of the volume of fluid lost
due to dehydration is more effective (Shirreffs et al, 1996)
Rehydration will occur more rapidly if electrolytes are included in the fluid (Shirreffs et al, 1996).
Electrolytes such as sodium and potassium stimulates water absorption in the gut and the
maintenance of thirst drive.
You need to maximize effective recovery time by consuming a high carbohydrate meal or snack
immediately after the weigh in. You will need to be organized and make sure that you have an
adequate supply of sports drinks and meal replacement drinks and bars at the weigh-in site.
Immediately upon leaving the scale consume 8oz of carbohydrate drink (e.g. Myoswitch, Vitargo
S2, Gatorade, Powerade, Pedialyte) and 8oz of water (16oz of fluid every 15 mins).
Repeat every 15 mins for the first two hours (128oz of fluid)
At hour one â?? alternate between consuming a medium banana and a higher sodium snack (potato
chips, pretzels) every 15 minutes alongside the drink.
At the two hour mark continue drinking only carb drinks (8-12oz every 30 mins or so). Consuming
a chocolate bar/energy bar, or a small sandwich every 30-60 mins also until the four hour mark.
At the four hour mark the athlete should continue with the carb drinks and consume a carbohydrate
rich meal (such as pasta, rice etc). At this point keep hydration high and follow an energy-rich diet
until the competition begins.
â?? Continue low residue breakfast
â?? No food from 12 noon (24 hour fast)
â?? Check weight â?? if less than 2kg over â?? do
â?? If more than 2kg over â?? go to
â?? *Consume one bottle of Magnesium
Citrate at around 7pm if necessary
â?? *Take natural diuretics if necessary
â?? Check weight upon rising
â?? If more than 1kg over â?? continue
â?? Make weight
â?? Go to Reconstitution