For a long time there has been no research looking at the practice of "water loading", at least in the manner that it is used by athletes in the real world to make weight for competition. 🔴 "Water loading" is the process of consuming extremely high levels of fluid for several days, with the idea that this will cause more fluid loss when water intake is restricted. And thus helping the athlete cut more weight. ☞ In the past year however, as part of his PhD research, Dr. Reid Reale conducted a water loading study at the Australian Institute of Sport.
The study had 2 groups:
🅰 Water loading group
🅱 Control group
For 5 days before a simulated weigh-in, the groups consumed water as follows:
✔ Day 1-3: Water loading = 100 ml/kg BW, control = 40 ml/kg
✔ Day 4: Both groups = 15 ml/kg
✔ Day 5: Both groups = none until weigh-in
Food intake was matched between groups and standardized for fibre and sodium too.
They found that the group who had done the water loading protocol lost more water, once fluid was restricted, thus leading to more weight loss.
It is hypothesized this is due to changes in anti-diuretic hormone and it's effect on aquaporin channels.
The researcher Reid Reale was on episode 182 of the podcast to discuss the research.
And the exact specifics of the protocol are used in the Sigma Weight Cutting System for MMA & Boxing (link in profile: @dannylennon_sigmanutrition). #sigmanutrition #nutrition #science #evidencebased #mma #boxing #weightcut #weightcutting #cuttingweight #ufc #bellator #ais #waterloading #bamma #muaythai #bjj