How Weight Cuts Affect Performance
2-3 minute read
By Jason Lau
Weight cutting is a common practice in combat sports, where athletes reduce their body weight to meet specific weight class requirements before a fight. While this process can provide a competitive edge, it can also significantly impact an athlete's strength, power, endurance, and overall performance. Understanding the effects of weight cuts is important for fighters aiming for effective training and maintaining peak performance during competitions.
The Weight Cut Process
Typically, weight cuts involve losing water weight in the days leading up to a fight. Fighters often employ various methods such as dehydration, reduced caloric intake, manipulate carbohydrate and fiber intake and increased exercise to achieve their target weight. Although this strategy may help fighters qualify for their weight class, the rapid weight loss can lead to several physiological changes that negatively impact performance.
Impact on Muscle Strength
One of the primary concerns regarding weight cuts is the effect on muscle strength. Rapid weight loss, particularly through dehydration, can lead to a decrease in muscle mass and strength. When the body loses water, it also loses electrolytes, and glycogen storage which are essential for muscle contraction, energy and overall physical performance. This can cause muscle cramps, fatigue, and diminished strength during a fight.
Additionally, a significant reduction in caloric intake during weight cutting can result in a loss of lean muscle mass. When the body is in a calorie deficit, it may begin to break down muscle tissue for energy, leading to further declines in strength. This loss of muscle mass can be particularly detrimental for fighters who rely on explosive power and strength to gain an advantage in the ring or cage.
Effects on Endurance and Recovery
Weight cuts can also affect endurance, making it difficult for fighters to maintain their energy levels throughout the duration of a fight. Dehydration reduces blood volume, impairing the body’s ability to transport oxygen and nutrients to working muscles. This reduction can lead to early fatigue and decreased overall performance.
Moreover, the recovery process following a weight cut is crucial. Fighters need to rehydrate and replenish glycogen storages to restore their strength and endurance levels before competing. However, the effectiveness of recovery can vary based on the methods used during the weight cut. Inadequate recovery can lead to lingering fatigue and reduced performance, further complicating the athlete's ability to compete effectively.
Strategies for Minimizing the Impact of Weight Cuts
To mitigate the negative effects of weight cuts on strength and performance, fighters can adopt several strategies:
Gradual Weight Loss: Instead of waiting until the last minute to cut weight, fighters can aim for a gradual weight loss leading up to the competition. This approach allows for better muscle preservation and minimizes the risk of dehydration.
Proper Hydration: Maintaining adequate hydration levels throughout training can help fighters avoid excessive water loss during the weight cut. Staying hydrated promotes better muscle function and recovery.
Agile Training Program: An agile training program adapts and changes to the current readiness of the athlete, including the lowered readiness levels leading into fight week. During this period, an athlete’s S&C does not only adapt to the current fatigue levels of the athlete but should still ensure proper stimulus to create meaningful adaptations to physical attributes.
Nutrient Timing: Focusing on nutrient timing around training sessions can help athletes preserve muscle mass. Consuming adequate protein and carbohydrates before and after workouts can support muscle recovery and prevent excessive muscle loss.
Consulting Professionals: Working with a nutritionist or sports dietitian experienced in combat sports can provide tailored weight-cutting strategies that minimize strength loss and enhance recovery.
Ending Notes
Weight cutting is an integral part of competitive combat sports, but it can significantly impact a fighter’s strength and performance if not managed properly. By understanding the effects of weight cuts and implementing strategies to minimize their impact, fighters can optimize their training, maintain their strength, and ultimately perform better during competitions. Prioritizing a smart approach to weight management is essential for long-term success in the ring or cage. If you’re a combat sports hobbyist or fighter looking for a structured training approach, book a consultation below, and let’s start working together from anywhere in the world!
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References
Barley, O. R., Iredale, F., Chapman, D. W., & Abbiss, C. R. (2019). The magnitude and efficacy of acute weight loss strategies for combat sports athletes: A systematic review. Sports Medicine, 49(2), 367–386. https://doi.org/10.1007/s40279-019-01053-9
Matthews, J. J., & Nicholas, C. (2018). Extreme rapid weight loss and rapid weight gain in combat sport athletes: A narrative review. International Journal of Sport Nutrition and Exercise Metabolism, 29(1), 36–49. https://doi.org/10.1123/ijsnem.2018-0095
Murugappan, K. R., Pelc, N. J., & Frayne, R. (2022). Emerging magnetic resonance imaging techniques for imaging of brain trauma. Frontiers in Neuroscience, 16, Article 1023003. https://doi.org/10.3389/fnins.2022.1023003