Weight Loss and Recovery Strategies for Lightweight Rowers
BY MARLIA BRAUN-SUTHERLIN

There are a variety of sports with weight categories or divisions, including wrestling, judo, boxing, and lightweight rowing. These athletes must be weighed in the presence of an official prior to their competition to verify their weight before competing in their designated weight category. If the athlete does not “make weight” she is disqualified. Therefore, these athletes are highly motivated to achieve the required weight. In fact, a rapid loss of 5 percent or more of body weight is not uncommon for these competitive athletes.

The International Federation of Rowing Associations (IFRA) has specific guidelines for lightweight rowers stating, “Athletes should be no more than 5kg above weight five to six months before competition, and no more than 3kg above requirement two to three months before racing.” The guidelines also state, “Weight loss in the 24 hours before racing is encouraged to not exceed 1kg.”

Studies following competitive lightweight rowers, however, find that only a small percentage comply with these weight management guidelines. Additionally, lightweight rowers are weighed one to two hours before the start of each race. This further challenges those athletes with multi-day regattas, oftentimes with more than one race per day. These together necessitate the consideration of not only body weight management but recovery strategies as well.

A study by Morris and Payne (1996) found male lightweight rowers dropped an average 7.8 percent of their body weight while female lightweight rowers dropped an average of 5.9 percent of their body weight during the competitive season. The study also found the weight loss was most often achieved with additional exercise (73.3 percent), food restriction (71.4 percent), and fluid restriction (62.9 percent). In 2005, Slater et al. found the maximum weight loss over the four weeks prior to a national rowing championship regatta by men was 6kg and 4.5kg for women. Most of these athletes utilized moderate energy restriction and additional exercise to reach their goal weight, but the most common strategy was dehydration (83 percent).

The overall goal for these athletes is to reduce body mass through the loss of body fat or fluid and maintain as much lean tissue as possible with minimal effects on physical performance. Unfortunately, many do not achieve these goals and often experience impairment of performance and health. Body mass management guidelines have been set for the safety of lightweight rowers because of the inherent dangers in making weight. Dangers of dramatic acute weight loss include loss of plasma volume (which increases susceptibility to heat illness), inhibition of lean tissue growth, reduced metabolic rate, impaired cognitive function, increased perceived exertion, poor nutritional status, and reduced performance. It appears performance is strongly impacted by the method and magnitude of weight loss.

OFF-SEASON WEIGHT
Research shows that most athletes participating in weight-class sports do not maintain their target weight in the off-season. The goal weight is sustained just long enough to weigh in appropriately. Since weight loss is typically necessary, lightweight rowers should set a limit to the amount of weight gained in the off-season. Setting a limit will avoid the need for dramatic weight loss during the season when energy demands are high. Per IFRA guidelines, the limit should be set at a maximum of 5 extra kilograms. This would then allow for gradual weight loss of approximately 1kg per month, or a half a pound a week, for five to six months. Gradual weight loss is superior for long-term maintenance and increases performance.

When practicing calorie restriction, lightweight rowers should consume 60-70 percent of their calories from carbohydrate. Foods high in carbohydrate include fruits, vegetables, whole grains and cereals, dairy products, and sports-related products (bars, gels, and drinks). By choosing complex carbohydrates, fiber intake increases, which will support satiety between meals. Maximizing carbohydrate intake has been shown to help support glycogen stores and thus overall performance. In addition, extra protein (at least 1.2 grams of protein per kilogram of body weight) is necessary to reduce the amount of lean tissue lost while losing weight. This amount of protein will most likely contribute to 20 percent of the diet. This then leaves less than 20 percent of the calories coming from fat. Choosing nutrient-dense foods in exchange for empty-calorie foods will also assure adequate vitamin and mineral intake.

Other behavioral weight loss strategies include the following:

• Don’t skip meals
• Eat breakfast
• Eat frequently
• Distribute calories evenly throughout the day
• Keep a food diary
• Think small, eat small
• Plan ahead
• Limit temptation
• Avoid feeling full

LAST-MINUTE WEIGHT LOSS
Due to safety reasons, dehydration is not the optimal form of weight loss. Athletes who do decide to practice this method are discouraged from losing more than 2 percent of their body weight. Dehydration is deleterious for performance and may result in heat illness and possibly death.

Certainly many lightweight rowers may have difficulty reaching their target weight and are attempting last minute weight reduction methodologies. Such drastic changes in body weight require adequate recovery by the athlete to optimize performance. There are three dietary factors to consider for recovery: fluid, sodium, and carbohydrate. Research suggests that fluid alone has the greatest influence on performance at approximately 1 liter for every 1 kilogram of weight lost. However, there are benefits to consuming all three together. Rehydration occurs more rapidly if electrolytes, sodium, and potassium are included in the fluid, potassium optimizing fluid absorption. In addition, carbohydrate intake is necessary as rapid weight loss over 24 hours is accompanied by a 30 percent reduction in muscle glycogen stores.

RECOVERY AFTER WEIGH-IN,
BETWEEN RACES
Recovering after weigh-in should include moderate- to high-glycemic index foods with fluid, such as sports drinks and gels. It is recommended to consume one gram of carbohydrate per kilogram per hour. The recovery snack between races should be low fat and contain 10-20 grams of protein to support muscle rebuilding. Example foods include sports bars, fruit smoothies, flavored low fat milk, fruit salad with yogurt, a sandwich with fruit, or a baked potato with low fat cottage cheese.

Following IFRA weight management guidelines is important to optimize physical performance for training and competing. Recovery after weigh-in and between races is also crucial for optimal physical performance. Carbohydrate, fluids, and electrolytes are especially important dietary factors to optimize performance after weigh-in and between races. Careful practice and planning of fluid and food intake will support training and competing on the water.