It is advantageous for taekwondo competitors to compete at the upper limit of weight categories.  Typically, a 72kg male will be more competitive if he can drop a couple of kilograms and compete in the 69kg division, rather than fight at a weigh that is towards the bottom of the 80kg division against much heavier opponents.  However, athletes need to choose their weight categories based on competition goals, growth stage, skinfold history and minimal weight for good health,  In the long-term, the choice of weight category should be consistent with good health as well as good performance.    In general, athletes should aim to keep body weight within 2-3kg of the upper weight limit for their weight category.  This means that the need to 'make weight' before competition will be kept within a practical and manageable target.  Athletes should work with a dietitian to reduce body fat levels and maintain weight at a suitable level. Young athlete should also be prepared to move up into higher weight categories in accordance with their growth changes.

There are a number of tactics that can be undertaken in the last days before a competitive event to help to 'fine tune' body mass.  In the 2-3 days prior to competition, athletes should avoid excessive salt intake, to prevent fluid retention.  Adopting a low residue diet for the last 24 hours before competing will help to reduce weight further, since it empties the gut of indigested food and fibre.  Depending on their size and typical diet, most people carry about 0.5-1kg of such material in their gut during the day.  Fasting will allow this food to be processed and eliminated, and cause a 'technical' weight loss.  However, it will also prevent the athlete from fuelling up before their event.  On the other hand, a low-residue diet composed of nutritious foods with minimal fibre or waste product will provide nutritional goals while being 'light' to eat.

Traditionally, competitors use extensive dehydration to lower body weight prior to competition.  Excessive dehydration can adversely affect performance and increase the risk of heat stress.  It is smarter for competitors to manipulate food intake, then passively dehydrate over the day before competition.  Passive dehydration involves limiting fluid intake while undertaking normal daily activities.  Remember that approximately 500g will be lost overnight as you sleep due to passive fluid losses.  Use of saunas, sweat suits etc. should not be necessary if you have planned your preparation well.

Taekwondo events usually require competitors to weigh in on the morning of competition.  This allows very little time to restore inadequate fuel and fluid levels after weigh-in, placing the emphasis on good preparation rather than trying to recover after extreme weight-making tactics.  Sports drink are a suitable choice between weigh-in and competition to top up fluid levels.  Liquid meals, sports bars or cereal bars and confectionery may also be used for additional fuel.  These choices are also suitable between each bout in a tournament.

Case Study 

Max was a talented taekwondo competitor on the fringe of making the national team.  He had plenty of talent but was finding it harder and harder to make his weight category of 69kg.  Max found it stressful cutting back on food prior to competing, especially when his friends were eating pizza in front of him.  He was relying on dehydration to a greater extent to make-weight, but was finding this sapped his energy levels.  His performance was suffering and Max was consoling himself after competition with binges on pizza and any other high fat food he could lay his hands on.  max had seen other competitors go down the path he was heading and decided something had to be done.

Max consulted a sports dietitian.  The first investigation undertaken by the sports dietitian, was an assessment of Max's 'skinfold levels', and thus his potential to change his body weight by losing body fat.  At his 'training weight'  of 75-6kg, Max's skinfolds were found to be 67mm for a sum of seven sites - good potential for reduction without compromising health and training performance.  The dietitian advised Max that if he reduced his body fat level over the long term, he would be closer to his weight category and could avoid relying on dehydration to reduce weight.  The dietitian and Max negotiated a meal plan which provided adequate carbohydrate to fuel training sessions and adequate protein to minimise loss of muscle mass.  Max learnt that by keeping his fat intake low, satisfying quantities of foods could be eaten each day and Max didn't have to feel uncomfortably hungry.  By making his own pizza and being smart with topping selections, Max's favourite food could also be included.

Over two months, Max gradually dropped his skinfolds to 50mm and was able to maintain his weight at 72kg.  At this weight, max could easily drop back to 69kg for competition by cutting back on snacks one week prior to competition, following a low residue diet for 24 hours and passively dehydrating the night before.  Although some sacrifices and organsiation were required, spreading the effort over the long term was found to be less stressful than the worry of "will I make the weigh-in target" before each competition.  it also left him feeling confident and well-prepared after the weigh-in, instead of drained and dry.  Look out for Max competing for the national team in the future.