Race weight before the competition: diet and recommendations. Weight Loss Suit

The physical development of an athlete can be characterized by the weight of his body, as well as the growth and circumference of the chest, and all three parameters are directly interrelated. To assess the weight, use several different techniques and most often use the method of arithmetic calculation of a certain index.

A bit about indexes

The weight-growth index is equal to the difference between the growth in centimeters and the figure of 100 for those below 165 centimeters. Athletes, whose growth lies in the range from 165 to 175 cm, subtract 105 units, and for even higher - 110.

But this method is not too reliable. Another option is to divide the weight in kilograms by the height in centimeters. The resulting indicator, which falls within the limits of 300 to 500 grams, indicates a normal weight that goes beyond these limits - excessive leanness or obesity.

In addition, it is calculated by the Benehard formula, dividing the product of growth and the circumference of the chest in centimeters by 240.

Are you relevant?

Having established a normal weight, it is possible to define and the value, called the degree of fat content. It is equal to the ratio of the actual weight to the normal weight. When the given indicator is equal to one (no more than 1,1) - fat at you within the limits of norm, over - its layer is already considered large. If this index is less than one, you are too thin.

All methods of calculation have their shortcomings and inaccuracies, therefore, it is possible to correctly estimate the weight and, in general, physical development can be made using several of them at once, and also making an adjustment for age and analyzing the dynamics of changes in all indicators.

As is known, in competitions athletes participate according to weight categories. Belonging to one or the other of them is determined by the appropriate tables according to anthropometric indicators and the final data of physical development.

Special attention should be paid to the notion of specific gravity of the body. What it is? Determine it, weighing the person (athlete) under normal conditions, and after that - in the aquatic environment on specially designed scales for this purpose in conditions of delay in breathing. Then the specific gravity can be calculated using special formulas.

Comparing the normal and specific gravity, determine the increase in muscle mass (based on the fact that the muscles are heavier than water) or fatty deposits.

How athletes lose weight

Preparing for the competition, during the first two or three weeks of training the athlete usually loses in weight from 1 to 2 kilograms. This is because the body leaves excess fluid and begins to use fat reserves, the surplus of which depends on the constitution, too much nutrition and low energy costs.

In the conditions of systematic training, weight stabilization occurs, and its digits take optimum values. In adolescence, there is not much fat in a person, so weight accumulation before the competition is not recommended, as the reduction in mass is due to muscle tissue.

Each training, sports competition or other serious physical load reduces the weight the stronger, the more power consumption. These losses are still increasing in hot, humid environments, as well as in those whose nervous system is highly excitable. Almost always athletes are prone to weight loss in the pre-start condition.

When they lose the most

With prolonged physical exertion (like running for extra long distances, ski races or cycling on the highway), weight loss is especially great. For example: the average weight loss after the end of the marathon distance ranges from 1.1 to 4 kilograms (an average of 2.6 kg).

Intensive training does not allow you to fully recover lost - weighing yourself in the morning, the athlete finds himself thin by 0.5-1.2 kg. The initial weight is normalized, as a rule, during the first day of rest at the end of a cycle of training of weekly duration.

At the age of closer to 30 years, athletes tend to gain weight. Norms of physiological fluctuations for a trained organism in the usual regime lie in the range from 500 g to one and a half kilograms. This applies to adults.

About products and calories

Nutrition with weight loss before the competition is one of the determining factors in the issue of its settlement. It has nothing to do with the diets recommended by doctors for obesity. The main difference is in the use of a large number of animal proteins and monosaccharides. And what can not be? Restrictions in the diet relate mainly to fats, the amount of fluid consumed and polysaccharides.

Caloric content in the process should be reduced gradually per kilogram of body weight, with food restrictions beginning with a decrease in the amount eaten and refusal of garnishes with carbohydrates (pasta, cereals, potatoes). The share in the diet of low-fat meat, fish and cottage cheese, raw fruits and vegetables is increasing, bread consumption is limited.

Especially valuable product in this sense - oranges, containing a large amount of vitamin C and a lot of pectin substances. For the same purpose, it is recommended to eat boiled vegetables, mainly beets and carrots. No less useful apples, rich in potassium and fiber. For normal operation of the intestine must use prunes and yogurt.

Diet diet is different

Athletes (high jumpers or in the water, as well as female gymnasts) diet for weight gain prescribes to reduce the amount of animal protein. Once a week, meals are allowed at the athlete's discretion (within reasonable limits) in order to eliminate nervous tension from permanent restrictions.

Various salt-free, fatty, protein-fat diets in the practice of application for athletes are usually not used. Following them is fraught with violations of water-salt metabolism, which is contraindicated in training.

Preparing for important competitions and observing a long diet, the athlete must be observed by the doctor and be under the professional supervision of the coach. The correctness of the chosen diet can be judged by subjective sensations - a fairly good state of health, the presence of an easy degree of fatigue at the end of training and almost complete recovery the next morning.

If you require extreme weight swing before the competition, then limit the food begin 7-10 days before their start. Caloric content is not seriously reduced, only reducing the volume by reducing the share of carbohydrate side dishes and consumed liquid.

Race weight before competition: how to deal with thirst

Restricting the drinking regime in the process of weight loss, the athlete is thirsty. It is necessary to understand the difference between the true thirst caused by the real dehydration of the organism and the false sensation that arises from the reactions of the conditioned-reflex body, the state of the gastric mucosa, the intestine and the oral cavity. The cause of false thirst may be dental problems, chronic diseases of the liver and stomach. It is also possible after drinking alcohol, spices and spicy food.

These sensations are not removed by heavy use of liquid, it will be more useful to rinse your mouth with slightly acidic water or to dissolve candies, mint cakes or menthol tablets. If thirst is true, real dehydration of the organism is going on. The volume of circulating blood decreases, it is difficult to swallow dry food, the voice acquires hoarseness. A person experiences apathy and strong weakness.

This condition is treated with water intake. But if one drink a large amount of it at once, it will end with swelling and water intoxication. When the body fluid loss is serious enough, you need to restore its deficit to about half a liter of mineral water, and after half an hour - a glass of hot sweet tea.

In another half an hour you can switch to eating, preferably including fresh herbs and salt (up to 10 grams). Thirst quenches best that liquid, which increases the secretion of gastric juice - kvass, tomato juice, green tea. In breaks between performances, even with strong thirst, a sportsman should not drink a lot of water (as well as other drinks) - this inevitably leads to overwork.

Race weight before the competitions in powerlifting and gymnastics - what's the difference

But snagoning is not only a restriction in nutrition. This is a whole complex, which includes certain methods of training, and the same specially constructed rational diet, and fluid restriction, and thermal procedures - up to medical therapy and means of psychological influence. Decision on the expediency of such an event alone the athlete can not, he decides it with the participation of the coach and the sports management on the basis of the data of the dispensary medical examination.

At the same time pay close attention to the level and health status, age, mental characteristics and level of fitness. The athlete, who is in good shape, is not difficult to lose 1-2 kg, this is done by reducing the amount of food, and increasing the intensity of training, as well as using special clothing. The costume for weight slinging is a woolen tights, on top of which is a warm sports uniform.

To accelerate this process is possible, resorting to exercises with weights of low weight with a large number of repetitions (from 16). If you want to drive more than 3 kg, proceed to the event should be a week or 10 days before the start of the bath, after which the weight falls to a pound or a kilogram. The athlete's task is to support him at this level, reducing the amount of food and dropping an additional one to one and a half kilos. Such a gradual path is shown to jumpers in the water, gymnasts and wrestlers. He is also involved when there is a weight gain before the boxing competition.

If it is a question of weightlifters, whose competitions take place during the day, the principles are somewhat different, as well as jump athletes. The main rule for these categories of athletes is a rapid weight loss before the competition.

Just before the start

If the steam bath and other thermal procedures are impossible for some reason, the day before the decisive day, the participant is offered a diet with a severe food restriction. What is impossible and what can be? Use at this time allowed only a couple of eggs, no more than 200 grams of cottage cheese, 100-150 grams of meat and a couple of glasses of tea. The total amount of sugar should not be more than 100 grams, and the volume of all food throughout the day - no more than one and a half kilos.

If you want to lose 500 or 600 grams, an enema from a boiled soap solution or English salt will help. But they do it only when signs of dehydration are not observed.

Kilograms of weight can be lost on the eve of the competition, visiting the steam room, you can do it on the day of competition. If we are talking about a significant weight (3-5 kg), it is necessary to approach the case carefully and very carefully. This amount of driving can be a limited number of times, respectively, athletes should be aware of the exact schedule of competitions for the entire upcoming season. If the break is less than one and a half to two months, then the re-weighting before the competition is not recommended.

We dress warmly

Proper weight loss before the competition implies good health, high endurance and the stability of the athlete's psyche. The more it is exceeded, the sooner you need to start preparing. For two or three months before the competition, he must train, dressed in a special warm suit for weight slinging, a hat and woolen tights. Immediately after training, he should do jogging, jumping rope, etc., to further increase sweating. After exercise, it is worth wrapping up as warmly as possible and resting.

This procedure is allowed to do a couple of times a week by 10-minute stretches during one or two first months. At the last stage before the competition, the time of intense sweating should be increased to a quarter of an hour or 20 minutes. At the same time, the duration of weekly stay in the steam room also increases.

For a couple of weeks before the start, within the framework of the individual food regime, the carbohydrate-containing side dishes are excluded from the athlete's menu, the volume of the first dishes is reduced by replacing soups with small portions of meat broths, the use of liquid is also limited, and additional amounts of vitamins are prescribed by the doctor's prescription. The result will be a loss in weight of one and a half to two kilograms already in the first days of the new regime. Then the weight can stabilize, which should not cause concern.

The coach together with the doctor are obliged to contribute to the support of the mental and psychological state of the ward.

Directly on weighing ...

The next round of calorie reduction takes place a week before the start, and the final weight loss before the competition (2 days before it) is obliged to eliminate the last one and a half to two kilograms, which are forced down in the steam room before the official weigh-in.

As a result, the weight of the athlete must keep within the limits of his weight category, or go for them no more than 500 grams. If the norm is not met by 200-400 grams, it is necessary to dress warmly at once in two training suits, to leave the room for weighing and for a quarter of an hour to engage in a variable intensity run, after which immediately perform a set of exercises of gymnastics for the main muscle groups.

Do all this energetically, at a fast pace. A short struggle with a partner also helps a lot. To enhance perspiration, the athlete should after all get a rest in a warm place, wrapped up as warmly as possible. The entire procedure will take half an hour or 40 minutes, after which you can repeat the control weighing. The results are usually satisfactory.

Use laxative directly before the competition can not be - first, it is difficult to choose the right dosage, and secondly - they lead to the exhaustion of the entire body. Instead of losing weight, you can get a digestive disorder right before the start of the competition. In addition, the anti-doping code, adopted throughout the world, vetoes the use of any kind of laxatives or diuretics in the process of stripping. So furosemide for weight loss before competition is also not an option.

... and after it

After achieving the desired result and ending the official weighing procedure, it is important to eat competently. You can not increase the volume of water and food. Products should be consumed only fresh and easily assimilated. Drink allowed mineral water and sweet strong tea with lemon.

The food intake immediately after the official weighing procedure is in meat broth, a pair of soft-boiled eggs, a little black caviar and not more than 100 grams of sugar are allowed. It is also recommended to include a complex of vitamins and a little salt. If immediately before the start of the competition is in reserve for about 4 hours, you can use a little meat and take a nap.

Sometimes, on the contrary, an athlete wants to move to a higher category. In this case, for a short period of time, it is not necessary to lift the weight before the competition, but on the contrary - to quickly set it. The elementary consumption of a large number of calories here is not good, since it leads to obesity and negates the results of training. Weight should be increased due to the growth of the main muscles. To achieve this, during the preparatory period, one should resort to a complex of exercises with weights.