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Weight cutting is a crucial part of combat sports but when done improperly, it can wreak havoc on an athlete’s body. Stephanie Small is a registered dietitian who specializes in working with athletes is here to shed light on how to cut weight efficiently and safely. From brittle ligaments to increased concussion risks, the dangers of last minute, poorly planned cuts are too severe to ignore. Fortunately, Stephanie's three-step plan ensures fighters can make weight without sacrificing their health or performance.
The Dangers of Dehydration in Weight Cutting
One of the biggest mistakes fighters make when cutting weight is rushing the process. When athletes rely on drastic measures like dehydration in the final hours before weigh-ins, it can lead to serious health problems. As Stephanie points out, dehydration not only saps your energy and nutrients, it also makes your tendons and ligaments brittle. This increases the risk of injuries like tears and strains that could sideline a fighter long after fight night.
It doesn’t stop there as dehydration also affects the brain. When the brain loses water weight, it becomes more prone to concussions—something no fighter wants to deal with in the cage. Stephanie also highlights the extreme cases where athletes have experienced cardiac arrest from being severely dehydrated. "This isn't just about making weight," she explains, "it's about protecting your long-term health and performance."
Stephanie's 3-Step Plan for a Safe Weight Cut
To avoid the risks of dehydration, Stephanie has developed a three-step plan that ensures fighters make weight without sacrificing their well being.
1. A Proper Diet Routine Throughout Fight Camp
The foundation of any weight cut begins long before the final week of camp. Stephanie stresses the importance of following a balanced diet throughout the entire fight camp. This routine ensures fighters stay lean and healthy, making the final cut less extreme. By managing calories, macronutrients, and hydration levels consistently, athletes can avoid the need for drastic last minute cuts that compromise their health.
2. Cutting Carbs in the Final Days Before Weigh-Ins
In the days leading up to the weigh ins, Stephanie recommends reducing carbohydrate intake. Carbs retain water in your muscles so by cutting them from the diet, fighters can naturally shed water weight. However this process needs to be done with care and precision. "Cutting carbs too early or too drastically can hurt your energy levels" Stephanie warns. The goal is to find the right balance so fighters can drop weight while still feeling strong and prepared.
3. Sweat Baths or Saunas 24 Hours Before Weigh-In
In the final 24 hours before weigh ins, Stephanie recommends utilizing sweat baths or saunas to shed any remaining water weight. This method allows athletes to drop those last few pounds without relying solely on dehydration. However it’s essential to monitor hydration levels closely. Proper electrolyte management during this phase is critical to maintaining strength and avoiding dangerous dehydration.
Hydration Recovery: The Final Piece of the Puzzle
For fighters who have only hours between weigh-ins and showtime, rehydration is critical. Stephanie emphasizes that hydration recovery must be planned just as meticulously as the weight cut itself. "Replenishing electrolytes, rehydrating gradually, and eating the right foods are key," she says. This phase is about refueling the body without overloading it, ensuring fighters can step into the cage feeling strong, focused, and ready.
At Fight.TV, we understand the importance of proper weight cuts. Stephanie Small’s expertise proves that cutting weight doesn't have to mean sacrificing health. With her three-step plan, fighters can make weight without jeopardizing their performance, safety, or longevity in the sport. Learn more about Stephanie Small Coaching at www.StephanieSmallCoaching.com
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