#182: Reid Reale, PhD - Research on Water Loading & Making Weight Practices in Combat Sport
Sigma Nutrition Radio
Danny Lennon
4.8 • 626 Ratings
🗓️ 7 June 2017
⏱️ 52 minutes
🧾️ Download transcript
Summary
Book: 'Making Weight' - The Ultimate Science Based Guide to Cutting Weight for Combat Sports
Reid Reale completed a PhD, focusing on weight cutting techniques and body composition of combat sport athletes. This work was carried out in conjunction with the Australian Institute of Sport, where research is combined with helping elite level Olympic athletes.
Reid has a master’s degree in dietetics and holds Accredited Sports Dietitian and Accredited Practising Dietitian status with Sports Dietitians Australia and the Dietitians Association of Australia respectively. He won first prize in the “Young investigator award” at the 2016 European College of Sports Science annual congress in Vienna, for his presentation ‘Rapid weight loss in Olympic combat sports’.
In This Episode We Discuss:
- Why cut weight?
- Methods used to cut weight
- The mechanisms by which water loading can potentially be useful in weight cutting
- Low residue diets and acute weight loss
- Deciding how much to cut for each sport
Transcript
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| 0:00.0 | If you can reduce that gut content while still ingesting macronutrients and energy, |
| 0:14.0 | so rather than starvation or skipping meals altogether, if you can just decrease the amount of fibre that you're ingesting |
| 0:20.0 | and still taking carbohydrates and protein and energy, it's essentially free weight loss where you're not, |
| 0:24.8 | it's not going to affect your performance or your energy levels at all. So I think the first thing |
| 0:28.7 | that people should be doing is adopting a low residue or a low fibre diet for one to three days |
| 0:34.3 | depending on how much weight they need to lose and again like we |
| 0:37.7 | alluded to playing around this ahead of our important competition so you can see how you |
| 0:42.0 | respond to it individually and you know athletes could lose anywhere from sort of one to two percent |
| 0:47.4 | body mass. Hello and welcome to Sigma Nutrition Radio. |
| 1:06.5 | As always, I am your host, Danny Lennon, and whether you are joining the show for the first time or you are a long-time listener, thank you so much for taking the time out to listen to today's show. |
| 1:17.0 | Today, we're at episode 182, and I'm going to be talking to Read Reel, who is a researcher who has just recently completed a PhD looking at weight cutting techniques |
| 1:32.0 | and body composition for combat sport athletes in particular. And those of you who have listened |
| 1:38.9 | to the show for quite a period of time and know some of the stuff that I've put out, we'll |
| 1:43.7 | know that this is obviously |
| 1:44.5 | a big interest area to me. And for any of you who have gone and purchased the Sigma weight |
| 1:50.6 | cutting system for MMA in boxing, you'll know that there is a lot of the weight cutting |
| 1:56.1 | strategies outlined there of essentially how can we make weight with the most up-to-date evidence-based practice. |
| 2:04.0 | And if you've looked through the water loading and restriction protocol there, a lot of that |
| 2:09.2 | is based on very similar to what we're going to discuss today in the study that Read Real |
| 2:15.3 | was actually the lead author on and published. |
| 2:18.3 | And so it's been great to see some of that work done. |
| 2:21.9 | And in fact, Reed's work was really the first ever study, at least to my knowledge, |
... |
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