Short Term 17 Day Diet

Short-term Weight Manipulations come to mind but the vast majority of sports have weigh-ins on the same day, usually a couple of hours (if not immediately) before competing. We’ll deal with them in this order. Day-before Weigh-ins    This is not enough time to rehydrate yourself before competing, so in order to not adversely affect your performance do not dehydrate yourself to make the results. Learn more at and 
Short-term Weight Manipulations weigh in.  If you are a powerlifter you will be doing this anyway. • One week prior to competing , start to mildly restrict carb intake to decrease glycogen and water balance, swapping in an equal caloric amount of fat. Note the wording – mildly – you do not want to cut carbs entirely or your performance will tank. The lowered training volume will help make the carb restriction easier. From Eric Helms: “I will typically decrease carbs by 45g (180kcals) while increasing fat by 20g (180kcals) every day for ~1 week going into the weigh ins, setting them at a minimum of 50-60% of their habitual carb intake or 1-2g/kg of body weight as a minimum as well, using the lower end for pure strength athletes, and the higher end for combat athletes who need more carbs.” • A few days prior to competing , consider lowering salt intake. Learn more about the diet at
Lower it, don’t eliminate it. • The night prior to your meet/show , if you finish all your food and fluids at an early dinner, you will wake up weighing at least 1% less than you weighed before bed (likely even less). If you have an early weigh in, wait until that before hydrating the next day and you can lose a bit more. When doing this, don’t go without food or fluids for more than 14 hours as a conservative recommendation as that’s when some people not used to doing so start to feel the effects of fasting a bit more than others. [Hat tip to Eric Helms for this one.] • Immediately after the weigh in , have an easily digestible electrolite and carbohydrate rich foods such as coconut water and bananas ready for as soon as you jump off the scale to optimise refueling and rehydration time. These foods must be experimented with pre-competition however to check how they react with your digestive tract when you are performing high- intensity bursts potentially just a few hours later. [Hat tip to Ciaran O’ Regan for this one.] If you compete in a 24-hour weigh-in division, don’t want to cut water (for the health and performance risk), but want to lose the maximum weight you can for the competition, carbohydrate intake can be restricted more severely. “Reducing your glycogen levels to near zero can account for up to 60g/kg of weight loss, or nearly 6%. (This is especially important for fighters as the consequences of being drained, lethargic or excessively dehydrated are not limited to merely losing the competition.) This way you will know how much weight you can drop and thus how heavy you can train at day to day, and yet be at competition weight within two weeks if necessary.

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