Best Practices for Safer and More Effective Weight Cutting

Based on the research, athletes and coaches can optimize their weight-cutting strategies to minimize risks and maximize performance. Here are some evidence-based recommendations:

1. Plan Weight Cuts Carefully

• Athletes should not rely on last-minute AWL but instead gradually reduce body weight over weeks or months.

• Use a structured decision tree approach to determine how much weight can be safely lost without harming performance.

2. Avoid Extreme Dehydration

• Stay hydrated as long as possible before weigh-ins.

• Minimize sauna use and excessive sweating, as this can lead to cardiovascular strain and cognitive impairment.

• If dehydration is necessary, limit weight loss to no more than 3-5% of body weight.

3. Use Strategic Nutrition

• Reduce fiber intake before weigh-ins to decrease gut content weight.

• Maintain protein intake to preserve muscle mass.

• Use carbohydrate depletion only when necessary but ensure proper refeeding post-weigh-in.

4. Optimize Post-Weigh-In Recovery

• Rehydrate effectively: Start with electrolyte-rich fluids and avoid overloading on plain water.

• Carb-load smartly: Replenish muscle glycogen with easily digestible carbohydrates.

• Prioritize rest and sleep: Recovery is just as important as weight management.

Reale, R., Slater, G., & Burke, L. M. (2017). Acute-weight-loss strategies for combat sports and applications to Olympic success. International Journal of Sports Physiology and Performance, 12(2), 142-151. https://doi.org/10.1123/ijspp.2016-0211