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Making Weight
Like many athletes who compete in weight categories, boxers focus on maintaining a low body fat percentage and achieving weight loss before competition to qualify for a lower weight category. There is evidence that severe food restriction is detrimental to performance and overall health.
Diets low in carbohydrates have increased in popularity because of effectiveness in achieving low body fat levels, but athletes should beware. Energy restriction has been shown to impair immunity, decrease performance and increase fatigue, tension, anger, and confusion in other fighting sports such as martial artists.1,2,3,4,5,6
This energy restriction before a competition is commonly followed up with binge eating. This cycling can lead to swings in weight and body fat levels, as well as failure to achieve nutritional needs in the long term.
Fighters in higher weight classes are typically heavier and stronger. It is advantageous for competitors to compete at the upper level of weight categories. This is common knowledge for boxers.
In general, athletes should remain within two to three kilograms (2.2 pounds) of the upper limit weight class for a weight category. In this way, “making weight” will be more practical and manageable without having to rely on extreme measures for weight loss.
The Weigh-In
The Australian Institute of Sport has an interesting tactic for making weight that involves eating “low residue foods”:
In the two to three days prior to competition, athletes should avoid excessive salt intake to avoid fluid retention. Adopting a low residue diet for the last 24 hours before competing will help to reduce weight further because it empties the gut of undigested food and fiber.
Low Residue Foods
• Low-fiber cereal (corn flakes, rice bubbles)
• White bread
• Jam, honey
• Juice, low-fat milk, sports drink
• Tinned fruit
• Jelly
• Clear soup (e.g. chicken broth)
• White pasta
• White rice
• Tomato based pasta sauce
• Liquid meal (Meal Replacement Shake)
Depending on size and diet, the average person carries about 0.5 to 1kg of such material in the stomach during the day. Fasting will allow this food to be processed and eliminated, and cause a 'technical' weight loss. However, it will also prevent the athlete from fueling up before the event. A low-residue diet composed of nutritious foods with minimal fiber or waste product will provide nutritional goals while being “light” to eat.
Some boxers may use extensive dehydration to lower body weight prior to competition. Excessive dehydration can adversely affect performance and increase the risk of heat stress. The effect of dehydration on a boxer’s performance will depend on the fitness level of the athlete and how frequently he/she has experienced dehydration while training.
It is smarter for competitors to manipulate food intake, then passively dehydrate the day before competition. Passive dehydration involves limiting fluid intake while undertaking normal daily activities. Use of saunas and sweat suits should not be necessary if you have planned well.
Pre-Competition Meal
The primary purpose of the pre-competition meal (i.e. sparing or the actual match) is to delay fatigue. Just how much you will feel fatigue depends on your conditioning and the length of the match primarily, however, it can be delayed with the proper pre-match meal. Some times the difference between winning and losing a match is in how well you can finish when your opponent is tired and vulnerable – the difference between victory or defeat.
There is no one-size-fits-all prescription for the pre-match meal. Different people react differently to the same foods. Try to find food that won’t cause “nervous diarrhea” and will help to maintain focus and endurance. A few guidelines:
• Eat low-glycemic foods, such as whole grain cereals, certain fruits, sandwiches made with whole wheat bread, etc., approximately two to three hours before a competition. The closer to your match, the smaller the meal. This will help sustain blood-sugar levels.
• Keep protein and fat intakes low because they slow digestion.
• Avoid bulky foods, like raw fruits and vegetables, dry beans, peas and popcorn, which can stimulate bowel movements.
• Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans.
• Drink 400 to 600 mL (14 to 22 oz) of fluid two to three hours before exercise depending on tolerance.1
• Do not try new foods just before a match. Eat foods familiar with your digestive system.
• Some athletes prefer to use their favorite foods, which may give them a psychological edge
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