Weight making recommendations for powerlifters ⚖️
Evidence-based weight cutting strategies.
Short term body mass manipulation in powerlifting: a narrative review and best practice recommendations
Study Details
This new review paper outlines the current scientific evidence on short-term bodyweight manipulation for powerlifting 🏋️♂️
Here are the key recommendations based on required weight reduction % ⬇️
Key Findings
1️⃣ 0% REDUCTION
🍽️ Continue normal diet and fluid intake
2️⃣ <0.5% REDUCTION
⏳ Stop food + fluid intake 1–6 hours pre–weigh-in
💧 Spitting if needed (gum or spice to increase saliva)
3️⃣ <1% REDUCTION
🥣 Low-fibre diet (<10 g/day) for 3–4 days (if habitual >30 g/day)
🍚 Keep carbs normal
💦 Maintain normal hydration
⏳ Optional 1–6 hour fasting pre–weigh-in
🫗 Optional spitting (gum/spice)
4️⃣ <2% REDUCTION
🥣 Low-fibre diet (<10 g/day) for 3–4 days
🍞 Low-carb diet (<50 g/day) for 2–3 days
💦 Normal hydration
⏳ Optional fasting
🫗 Optional spitting
5️⃣ <3% REDUCTION
🥣 Low-fibre diet (<10 g/day) for 3–4 days
🍞 Low-carb diet (<50 g/day) for 2–3 days
🚰 Normal hydration until final 10–24h
💧 Then reduce fluids to 15–20 mL/kg/day
🧂 Keep sodium normal
⏳ Optional fasting
🫗 Optional spitting
6️⃣ <4% REDUCTION
🥣 Low-fibre diet (<10 g/day) for 3–4 days
🍞 Low-carb diet (<50 g/day) for 4–7 days
🚰 Water load: 60–90 mL/kg/day (76–24h pre–weigh-in)
💧 Final 24h: reduce fluids to 15 mL/kg/day
🧂 Normal sodium
⏳ Optional fasting
🫗 Optional spitting
7️⃣ <5% REDUCTION
🥣 Low-fibre diet (<10 g/day) for 3–4 days
🍞 Low-carb diet (<50 g/day) for 4–7 days
🚰 Water load: 90–120 mL/kg/day (76–24h pre–weigh-in)
💧 Final 24h: reduce to 5–10 mL/kg/day
🧂 Sodium restriction (<1000 mg/day)
⏳ Optional fasting
🫗 Optional spitting
8️⃣ >5% REDUCTION
🚫 Not recommended - change weight class
🍽️ Continue normal diet + fluids
Conclusion
This list and wider review offer evidence-based recommendations to help practitioners implement weight-cutting strategies responsibly and safely ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41320256/
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