Water Loading for Optimal Performance from Joel Jamieson's Resources Ultimate MMA Conditioning
- Ravi Deol
- Jul 3
- 1 min read
Updated: 14 hours ago
Do you cut weight for a fight the correct way in calorie deficit 300-500 calories daily losing weight gradually or do you cut extremely harming her performance?
Yes
No
In the world of boxing and strength and conditioning, hydration is often overlooked despite its critical role in sports performance. Cutting carbs losing water weight and muscle mass is not a way to go a week before fight. You should be eating adequate macros to cut your weight in a slight calorie deficit 300-500. 500 calories being more aggressive losing 0.5 kg to 1kg a week cutting weight leading up until weight and only a little bit to lose in the final week. Also tapering you will burn calories in the final week in preparation for fight night.
Water loading 10-14 days out from fight date and consuming 6-8 litres of water per day. This will help you cut your water weight later when you consume less water. After this reduce calorie and carb intake few days before you weigh in for fight. Then cut your water intake in the last 20-24 hours. This will enable you to drop the last 5-10Ibs in water weight. You may not have to get in sauna to drop last few Ibs in water weight, If done correctly you will not be in there for long.
The most important thing using this method is to do it correctly as you don't want to be drained before the fight losing speed and power,
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