Rest up for the match and do whatever you need to do to make sure you make weight without compromising your health. If you are only 1 or 2LBS from making weight on the day of certification, sweating and not consuming/drinking anything up to the weigh in should get you there. After weigh in you will want to replace the lost fluids and begin to eat slowly all the way up to the match. Generally speaking, other than following severe dieting, most athletes can gain back much or all of the weight by slowly rehydrating (water and sports drinks) and eating continually but comfortably up to 2-3hrs before match time. Eat full meals ~every 3-4hours consisting of ~60% carbohydrate, 20% protein, 20% fats. As mentioned, your last full meal will be 2-3hrs before the event but 30 minutes before the event drink a pre-workout shake. On match day follow the below pre & post meal timing instructions and use the pre-workout formula shown:

Training meals and supplement timing instructions:

• Pre-training/event full food meal consumed ~2-3 hours before your major activity

– If your activity is first thing in the morning with no time for complete digestion of a full meal, use pre-workout formula only but eat your pre-game meal before bedtime unless you are still trying to reduce weight

• Pre-workout shake/bar: consume 10-40 min before activity

• Post- workout shake/bar (same formula as the pre): immediately after workout

• Post-training/event full food meal consumed ~1-2HRS post training

dotFIT Pre/Post Meal Replacement & Workout Formula

• Take 2 scoops 10-40 minutes before workout or use favorite dotFIT® bar for convenience

• Take 2 scoops (or dotFIT bar) immediately post workout

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