Despite these limitations, an athlete who has 5 hours or more between weigh-in and competition can experience significant recovery. Eating delays the rehydration process and increases the athlete's risk for gastrointestinal upset. Encourage the athlete to drink a well-formulated sports beverage to provide calories and carbohydrate along with fluid. Advise the athlete to start with 16 to 20 ounces, and then drink 4 ounces every 10 to 15 minutes to minimize nausea and vomiting. Consume high-carbohydrate foods.
Liquid meals are often the best choices.
These are quickly digested and well tolerated, and most are low in fat and high in carbohydrate. 15 Be aware and develop a routine. Encourage athletes to keep track of how many pounds they lose, over what period of time, and with which methods and also to note which foods or beverages they consume after weigh-ins, how well they tolerate them, and how strong they feel during competition. This will help determine the best refeeding regimen for the athlete. Proceed with caution Rapid weight loss is not recommended.