Making Weight Decision Tree

1

Name* This field is required.

First Name

Last Name

2

Email* This field is required.

example@example.com

3

Are you currently heavier than your weight class?* This field is required.

YESNO

4

ANSWER: Maintain your current body mass and focus on pre-training fuelling & post-training recovery nutrition strategies.

For pre-workout, we recommend intakes between 1–4 g/kg BW 1–4 hours before exercise. So, for example, if you weigh 70 kg, this translates to 70–280 g carbohydrate. For post-workout, we recommend 1–1.2 g/kg BW/hour for the 4 hours post-exercise. So, for example, if you weigh 70 kg you need to consume 70–84 g carbohydrate/hour.

5

Is your next weigh-in more than 7 days away?

YESNO

6

Do you have excess fat mass (i.e. body fat >5% males, >12% females) & sufficient time to focus on fat loss? (Aim for no more than 1% body mass loss per week)

YESNO

7

ANSWER: Consult sports dietitian & implement fat loss dietary strategy, while also supporting fuelling and recovery goals.

8

ANSWER: Acute weight loss is required during week prior to weigh-in. Click next to find out if it's safe for you.

9

Is your current body weight exceeding 6-7% above your weight class, or more than 5% above your weight class with less than 4 hours of recovery time between weigh-in and competition?

YESNO

10

ANSWER: Do not compete and devise a body weight mangagement plan for your next compeititon.

If your body fat is low (<5% males, <12% females) consider moving up weight class. If your body fat is higher (>5% males, >12% females) consult a sports nutritionist and implement a fat loss strategy aiming to lose 1% of body mass per week.

11

Is your body weight more than 5% above your weight class or more than 3% above if you have less than 4 hours recovery between weigh-in and competition?

YESNO

12

ANSWER: You can manipulate your dietary carbohydrate to support fuelling & recovery goals. Click next to find your fight week nutrition guide.

13

ANSWER: Utilise a low carbohydrate diet of >50g per day for 3-7 days prior to weigh-in. Click next for your fight week nutrition guide.

14

Your personalised fight week nutrition guide:

48-96 hours pre-weigh in: Aim for 10 g of fibre per day.

48-72 hours pre-weigh in: Reduce dietary sodium intake.

24-36 hours pre-weigh in: Consume moderate fluid intake until weigh-in. Utilise scheduled training sessions to promote further sweat losses (can use extra clothing layers).

0-24 hours pre-weigh in: Focus on very low weight foods (i.e. rice cakes & jelly sweets) and consider passive dehydration via hot bath/sauna and should not exceed 1-2% of body mass losses. Should only be considered with direct athlete supervision. Once weight is achieved begin cooling strategies.