As of 2024, I have had 3 official sanctioned bout in Singapore. Anyone who has fight will know that making weight before fight is hard. It was slightly easier for me but I remember getting slightly confused with the amount of food I have to eat to sustain for higher volume of training.
Fortunately for me, I am a personal trainer when it comes to nutrition for combat sports I have learn about it way ahead. It is way different for female as we experience with hormones fluctuates, dealing with period cycle. This post is about how to cut weight for female boxers since I get asked repeatedly what I do and still had my period.
TIMELINE
You should know your fight date way ahead most of the time. Usually it can be 4 weeks or more. Next information that you should find out what is your current weight and what weight class are you fighting in? Take the difference and divide now many weeks you are left with. I prefer to do it this way to avoid what some fighters do like water loading is something I avoid doing.
For myself :
My walking weight is 50kg, 110lb
Weight category I am currently fighting in:
Minimum weight which is 48kg, 105lb
In this case I am left with only 2kg / 4.4lb to lose within 4weeks (this is just an example). I only need to lose 400grams. I only stop drinking water and do a fasting of food 12hrs before my weigh in. I will be dehyrated close to 400gram of my bodyweight the day throughout 12hr before weigh in.
CARBOHYDRATE
I put carbohydrate as my primary food source for energy before boxing. Boxing is an aerobic activity and is consider medium to high intensity. Our body uses glycogen for energy during exercise, it is a form of stored carbohydrate in our muscle. Usually I will fuel 60min before training or the least 30min before training. How much carbohydrate you should be taking before training ? 30-60grams of carbohydrate.
Examples of carbohydrate you can consume:
Rice
Oatmeal
Fruits
Potatoes
Pasta
PROTEIN
Protein is the next macronutrient that helps to repair muscles and bones. It also helps with weight loss, promote recovery and prevent significant loss of lean tissue. I usually have more protein right after training regardless the intensity. How much of protein you should be taking during fight camp? 2.2g/kg of bodyweight. 20- 40gram of protein should be consumed after training sessions.
Examples of proteins you can consume:
Eggs
Chicken
Fish
Beef
Turkey
Tofu
Lentils
Beans
Whey Protein
Casein
Chickpeas
FATS
For women it is slightly different when it comes to consuming fat. We need it slightly more than men but I still keep it higher when I am close to getting my menstruation. My consumption for fats would be from coconut oil, real butter, avocado.
I’ve had my period in two of my fight. I was still able to train and make weight safely without any injuries and unnecessary headache or migraine. Just to be clear I am not a certified nutritionist, this is my experience. However there is great information by a fight nutritionist that I have followed for few years before even competing you can watch her video here. I trust Phil Daru expertise and anyone who he works with has high credibility.