Making Weight

Question 1

methods used to make weight

Answer 1

• food restriction
• fluid restriction
• increase exercise
• dehydration with saunas or sweat suits
• laxatives
• diuretics
• appetite suppressants

Question 2

gut content, glycogen stores & body water should be manipulated rather than using laxatives, diuretics or extreme dehydration

Answer 2

• decrease fibre intake & water drawn into GIT will decrease faecal bulk, total gut content & overall body weight
• decrease CHO intake -> decrease glycogen content ( & H20) of muscle -> less wt
• restricted fluid & sodium intake & H20 loading followed by fluid restriction all promote body water & body wt loss

Question 3

effects of making weight on health, performance & competitive success

Answer 3

health:
- LT -> hormone & immune status altered & decrease in lean mass
- ST -> risk of heat injury & electrolyte imbalance increase
performance:
- dehyd affects aerobic perform. from 2% body mass loss
- decrease glycogen & CHO affects aerobic & longer duration anaerobic events but typ not power, strength & shorter duration outputs
competitive success:
- gives athletes success BUT all athletes do it so not advantaged
- most studies observational & unclear

Question 4

recovery strategies

Answer 4

• rehydration: within 2% normal hydrated body mass, large bolus (600-900ml) after weigh-in followed by smaller at intervals & electrolytes assists fluid retention
• glycogen restoration: post weigh-in 5-10g/kg CHO
• managing GIT stress: high CHO (>10%) may affect GIT comfort, reintroduce fibre & fat slowly

Question 5

role of sporting organisations in reducing unsafe weight loss practices

Answer 5

• increase no. of weight divisions
• conduct weigh-in closer to start of comps
• assign ‘min comp weight’ to athletes at start of the season
• limit no. of weigh-in attempts
• assess urinary hydration
• must abide by re-weigh limits before comps

Question 6

role of sports dietitian in reducing unsafe weight loss practices

Answer 6

can help athletes to gain a competitive advantage whilst maintaining physical and emotional safety

Question 7

<__g CHO/d for - days decreases water in muscle

Answer 7

50
2-5

Question 8

salt restriction - days before weigh in

Answer 8

3-5

Question 9

recovery after weigh-in -> __-__ x fluid losses, __mmol of Na+/L of fluid, _-_g CHO/kg is required, ___/____ minimised, _____ moderated

Answer 9

1.25-1.5
50mmol
5-10
fat/fibre
protein