Weight Cutting for BJJ: Day-Before Weigh-In Strategy
Cutting weight for a competition can be tricky. If done wrong, it can leave you weak and exhausted. If done right, you’ll step on the mats feeling strong and ready. This guide is based on best practices from the Australian Institute of Sport (AIS) weight-cutting guidelines and is designed for BJJ athletes who weigh in the evening before competing the next day.
How Much Weight Can You Cut?
For a day-before weigh-in, most athletes can safely cut 3-5% of body weight without major performance loss. Some experienced athletes push it to 5-7%, but anything beyond that increases risk. The key is losing mostly water weight, not muscle.
The Week Before Weigh-In
Your goal is to reduce water retention and gut content while keeping energy levels high.
- Reduce carbs: Carbs store water. Lowering intake slightly (not cutting completely) can help drop extra water weight.
- Lower fiber: Fiber holds water and adds weight in the gut. Stick to low-fiber foods like white rice and lean protein.
- Drink more water: Start water loading about 5 days out by drinking 7-10 liters per day to help flush out excess sodium.
- Reduce sodium intake: Salt makes you hold water. Lower your intake 2-3 days before weigh-ins.
24 Hours Before Weigh-In
Now it’s time for the final adjustments.
- Morning check: Weigh yourself. If you’re close to your target, you only need minor tweaks.
- Light sweating: If needed, use a hot bath (not sauna) or light movement in a sweat suit to drop the last bit of water.
- Minimal food: Stick to small, low-fiber, low-carb meals like eggs, chicken, or fish with white rice.
- Small sips of water: If you’re still over, limit water intake, but don’t cut it completely.
Rehydration After Weigh-In
After stepping off the scale, the goal is to rehydrate properly without bloating.
- First 30 minutes: Drink an electrolyte drink (not just water) to replace lost minerals.
- First hour: Start sipping small amounts of water—don’t chug it all at once.
- First 2-4 hours: Eat small, easily digestible meals (white rice, lean protein, fruits) to restore glycogen. Avoid high-fat or high-fiber foods that slow digestion.
Before bed, have one last meal and keep drinking fluids steadily.
Competition Day Nutrition
By the time of your first match, your body should be fully rehydrated and fueled. Stick to simple meals leading up to your match:
- Breakfast (2-3 hours before): Oatmeal with banana, toast with honey, or rice with eggs.
- Small snacks before competing: A sports drink, fruit, or rice cakes with honey for a quick energy boost.
- Stay hydrated: Sip water throughout the morning but don’t overdo it.
Final Thoughts
A day-before weigh-in gives you an advantage—but only if you cut weight smartly. Keep the cut within a safe range, focus on hydration and recovery, and fuel your body properly before competing. Make sure you practice your weight cut at a smaller tournament first before you do it for an important tournament.
« How to Pass with the North-South System