Macro partitioning
Gastrointestinal content reduction via low-fiber diets is a safe and effective first-line SBM strategy that can reduce body mass by 0.5-2% without impairing performance.
Start your cut 2-4 days before weigh-in by switching to a low-fiber diet (<10g fiber/day). Eat white rice, bread, eggs, meat, and oils. Avoid nuts, seeds, and high-fiber vegetables. This can safely reduce your body weight by 0.5-2% without affecting your hydration or energy levels.
Given current evidence, dietary reduction of gastrointestinal content should be a first-line SBM method. Athletes consuming more than 30 g of fiber per day... may lose approximately 0.5% to 2% of body mass within 48 to 96 hours on a diet containing less than 10 g of fiber per day [31].
Why this rating
Based on a controlled trial (Foo et al.) and general physiological principles, but limited to healthy males.
Source
Short term body mass manipulation in powerlifting: a narrative review and best practice recommendations
Alexander Renner et al. · Journal of the International Society of Sports Nutrition · 2025
DOI 10.1080/15502783.2025.2591783
More from this paper
- Short-term body mass manipulation (SBM) in powerlifting should be limited to approximately 3% body mass loss when the weigh-in-to-competition window is two hours, as larger losses impair rehydration capacity and performance.Moderate
- Post-weigh-in rehydration should involve consuming 125-150% of lost body mass in fluids containing specific electrolytes (1700mg Na, 800mg K, 2300mg Cl, 13g CHO per liter) to maximize absorption and retention.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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