NUTRITION IN SPORT

Weight loss and

weight maintenance techniques

For both weight category sports and weight-
controlled sports, the rate of weight loss can be
rapid (i.e. within 24–72 h), moderate (from 72 h to
several weeks), or gradual (from several weeks
to months). In some sports, moderate and rapid
weight loss will occur many times over a single
season. Tipton has stated that in wrestling, this
process can be repeated between five and 30
times per season (Tipton 1981). Thus, the conse-
quences of not only an acute period of moderate
or rapid weight loss must be considered, but also
the cumulative effects over the course of a season
where there are multiple bouts of weight loss and

638 sport-specific nutrition

weight regain, or what has been termed weight

cycling. The magnitude of the weight loss per

cycle can also be substantial. Steen and Brownell

(1990), in their survey of 63 college wrestlers and

368 high school wrestlers, reported that 41%

of the college wrestlers reported weight losses of

5.0–9.1 kg each week of the season while 23% of

the high school wrestlers lost 2.7–4.5 kg weekly.

For sports like wrestling, where both rapid and

moderate rates of weight loss are used, the tech-

niques for achieving a given weight loss are quite

varied. Horswill (1994) has listed a number

of common methods of weight loss used by

wrestlers which are presented in Table 49.2. The

technique of negative energy balance is common

across rapid, moderate and gradual rates of

weight loss. Dehydration, purging and the other

techniques listed in Table 49.2 are most common

for rapid weight loss, but can extend across the

moderate rate of weight loss category as well.

Establishing a negative energy balance is the

preferred technique for weight loss. However,

this technique has limited efficacy when the

athlete must lose weight in a short period of time.

Ideally, the athlete will establish a goal weight

well in advance of his or her need to achieve

that weight. A negative energy balance of

2100–4200 kJ (500–1000 kcal) daily is ideal, and

this should be achieved through a balance of

Table 49.1Examples of weight category and weight-
controlled sports and events.

Weight category sports Weight-controlled sports

Body building Dance (ballet)
Boxing Distance running
Horse racing (jockeys) Diving
Martial arts (e.g. judo, Figure skating
karate)
Rowing Gymnastics
Weight lifting Synchronized swimming
Wrestling

Table 49.2Methods of weight loss used by wrestlers. Adapted from Horswill (1994).

Weight loss

Method Example compartment

Negative energy balance Body cell mass

Increase energy output Aerobic training

Decrease energy intake Diet, fasting

Intentional dehydration Body water

Metabolic Exercise

Thermal Sauna, sweat suit, rubber suit

Diuresis Diuretics, high-protein diet

Bloodletting

Purging Laxatives, vomiting Gastrointestinal tract

Other Haircut Body cell mass

Inversion*

• Inversion involves the wrestler standing on his head to redistribute his blood and body fluids, which some
  wrestlers believe affects the scale reading.