For athletes in sports such as wrestling, horse racing, boxing and rowing, weighing in prior to competition can be a constant source of stress. For such athletes, there's the struggle to shed enough pounds to qualify for their respective weight class. For some rowers, meantime, there's a requirement to meet minimum poundage. Proper diet makes it easier to make weight and can prevent drastic, unhealthy measures; in a University of Minnesota study, 6 percent of 12- to 18-year-old males participating in weight-limited sports had induced vomiting during the previous week.
Foods to Avoid
For an athlete attempting to stay below maximum weight levels, there are several no-nos. Such athletes should avoid foods high in fat, especially items containing lots of saturated fat, such as junk food and fast food. Saturated fats tend to lead to excess weight gain in comparison to non-saturated fats and lower-fat foods, even when the number of calories consumed is equal. Foods high in sodium, such as cured meats and anything salted, will hurt your efforts to remain below the maximum weight limits because they cause your body to retain water.
Complex Carbohydrates
While there's a never-ending stream of news and fad diets pertaining to eliminating carbohydrates and losing weight, a certain kind of carbs is actually advisable for athletes pre-weigh-in: complex carbohydrates take longer to break down in the body, thus providing a longer feeling of fullness -- and thus, less desire to eat -- as well as energy to carry you through your workouts. Various grains, such as whole wheat bread and oatmeal, along with brown rice, beans and lentils are some of the best sources of complex carbs.
Fluids
Some athletes looking to make weight have resorted to cutting out -- or dramatically lowering -- fluid intake -- in the days before weigh-in in attempts to shed water weight. This unhealthy tactic can lead to dehydration, which can then result in reduced blood flow, weakened muscles and generally lowered energy levels. Water is the No. 1 option among pre-weigh-in drinks. It contains no fat, calories or carbohydrates and is eliminated from the body quicker than sports drinks, soft drinks and other beverages.
Safety of Pre-Weigh-In Diets
For participants in sports featuring weight limits, there's a tendency to wait until the weeks or days prior to the weigh-in and then go into starvation mode in a desperate attempt to make weight. It's important to maintain a healthy diet featuring complex carbs, little salt and plenty of water in the extended period prior to such weigh-ins and avoid such crash dieting. Research by Brunel University showed that 15 percent of horse jockeys were at risk of mood swings, eating disorders and other negative side effects, in part due to self-starvation. The researchers also pointed to decreased bone density as another potential side effect of such tactics.
Minumum Weight-Restricted Athletes
Some participants of rowing sports are required to maintain a minimum weight. A coxswain in rowing, who is responsible for coordinating the timing and coordination of teammates, falls into this category. The sport's governing body states that coxswains must weigh between 50 and 55 kg, depending on age and uniform. For participants of sports requiring minimum weight levels, diets in in protein prior to weigh-in are effective -- such as various red meats, chicken, fish and nuts -- provide the amino acids that the body uses to avoid losing muscle mass. Foods high in salt and fat may also help you gain weight, but shouldn't be relied upon heavily because of the various health risks they present.
References
- Science Daily: Sports, Unhealthy Weight Control And Steroid Use In Teens
- World Rowing: Regulations
- Science Daily: Trans Fat Leads To Weight Gain Even On Same Total Calories, Animal Study Shows
- Horse Talk: Concerns over jockey weights highlighted in study
- Garpple Arts: 'Making Weight' - The Effects of Dehydration on Physiological Functioning.
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