months in the same athletes 1 year later
adversely altered fitness-related performance
parameters in international lightweight oars-
women. Unfortunately, for many athletes a pro-
longed weight loss protocol is not possible. Since
most of them are already very lean (low fat
mass), they are able to achieve their competitive
weight only by losing large amounts of fat-free
weight with minimal losses of fat mass. This is
accomplished primarily through decreases in the
total body water stores, and the muscle and liver
glycogen stores, both of which are critical to
successful performance. Therefore, the length of
time between the weigh-in and competition is
extremely important, as is the fluid and nutrient
replenishment protocol. While a solid data base
is not yet available, it would seem logical that the
longer the period of repletion of fluid and energy
stores, and the more fluid and energy the athlete
can ingest during this period, the better will be
the subsequent performance.
What might be an optimal rehydration/
refeeding protocol? Of primary concern would
be the need to replenish both fluid and glycogen
stores. Of secondary concern would be the
replacement of electrolytes lost during the
process of dehydration. However, electrolyte
replacement is essential for the restoration of
fluid balance (Maughan & Leiper 1995; Shirreffs
et al.1996). Thus, it would seem logical to use
both a sports drink (5–10% carbohydrate and
electrolytes) plus a high-carbohydrate food
source such as sports bars (providing there is at
least 2–3 h before competition). The combination
of the sports drink and sports bar should provide
optimal replenishment for the time available.
Since there is not a good data base on this issue,
athletes should be encouraged to experiment
with different combinations to see what works
best for them, keeping in mind that they need to
replenish both fluids and glycogen.
Effective strategies to make weight would
include each of the following.
- Compete in an attainable weight category—do
not drop down to an unrealistic category. - Lose most of the weight preseason, and lose it
gradually to maximize fat loss.
644 sport-specific nutrition
- Ideally, if you need to lose 10% of body weight,
lose the first 6% gradually during the preseason,
and the last 4% through dehydration 24–48 h
prior to competition. - Eat a high-carbohydrate diet during training
and during periods of weight loss to maintain as
best as possible muscle and liver glycogen stores. - Supplement vitamins and minerals if restrict-
ing food to lose weight. - Maintain normal hydration during training,
except for the 24–48-h period before weigh-in if it
becomes necessary to dehydrate to make weight. - Maximize the period of time between weigh-in
and competition to replenish both water and
energy stores.
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