04 Oct Weight Cutting in Sports – St. Louis Area Sports Dietitian Recommendations
What is weight cutting?
Weight cutting is the practice of rapid weight loss for competition, and it is not an uncommon practice among wrestlers, boxers, and other athletes in combat sports. They “cut weight”, usually in the days before a competition, to qualify for a lower weight class.
Weight-class athletes who participate in sports like Jiu-Jitsu, wrestling, or MMA must contend with the genuine challenge of meeting their weight limits; however, common weight reduction methods often lead to energy depletion, diminished strength, and an increased risk of injury.
The good news? Athletes can approach their weight targets through methods that prioritize wellness and performance rather than restrictive dieting or burnout.
Weight-Cutting Methods Should Focus on Performance Enhancement Rather Than Just Meeting Weight Requirements
What is the problem with traditional cutting?
Athletes who want to reduce their weight before competition often use three main methods, which include severe calorie control, water deprivation, and skipping food during specific time periods. The weight loss from these methods produces significant negative effects on the body:
- Muscle strength and endurance decrease substantially
- The ability to focus mentally while on the mat diminishes
- Excessive fatigue and muscle cramping occur
- The time needed for body recovery extends
- The risk of developing disordered eating and eating disorders becomes more pronounced.
The weight loss methods that create short-term weight reduction do not provide sufficient energy for athletes to perform well at their most crucial moments.
A Sports Dietitian Can Help You Shift the Focus to Performance:
You should redirect your thinking from “how much can I eat” to “which foods will optimize my performance while keeping me within my weight category?”
A performance-focused approach emphasizes:
- Consistent fueling: Eating balanced meals and snacks throughout the day to keep energy stable.
- Smart timing: Using carbohydrates for energy before training and protein + carbs afterward to recover.
- Hydration: Staying well-hydrated with water and electrolytes instead of relying on dangerous dehydration strategies.
- Body trust: Recognizing how your body responds to training, rest, and nutrition — and adjusting based on performance, not just weight.
An Individualized Non-Diet Approach for Athletes to “Make Weight”
Every athlete is unique. Training, body type, hormone levels, and personal goals determine nutrient needs—and weight loss plans must be individualized, since no single approach works for everyone.
A performance-based non-diet framework enables you to:
- Maintain muscle strength while staying in your weight class
- Reduce reliance on last-minute “cuts”
- Improve focus, recovery, and confidence on the mat
- Create sustainable habits that support both sport and long-term health
How a Sports Dietitian Can Help:
Working with a sports dietitian means you don’t have to guess. We’ll help you:
- Build a fueling plan that fits your training schedule
- Strategize competition week nutrition to make weight safely
- Balance performance goals with overall well-being
- Create a personalized approach that respects your body and avoids harmful restriction
Weight management can be achieved without strength reduction when you adopt a performance-based method that replaces punitive weight loss strategies.
Ready to learn how?
Call us: 314-804-1848
Visit our website www.branznutritioncounseling.
Email: recovery@
Our St. Louis area dietitians specialize in performance nutrition for athletes in weight-class sports.
Erica Branz