Weight Cutting for Children in Jiu Jitsu and Wrestling

Let us say it so it is clear, at Karma Jiu Jitsu we believe children should NEVER cut weight to compete.  What does it mean to cut weight?  AI describes it as, “the dangerous rapid loss of water, fat, and MUSCLE to meet the weight limit for a lower competitive category in sports like wrestling and MMA.”  Cutting weight, along with discussing weight should not be a topic of conversation with children, in front of children or with others.  We gather their weight to ensure they are partnered with jiu jitsu partners of the same size.  Instead of cutting weight, children (as well as adults), should be focused on three main things to support them being an athlete.  Those three things are strength and conditioning, eating a healthy, balanced diet, and ensuring they get adequate sleep for proper recovery.  I will get into these topics in a moment. First, let’s discuss some of the main obstacles and challenges children face.

Children have lots of growing to do, physically and mentally.  Their bodies are ever changing and will continue to do so throughout their early years as an adult.  Their hormones are changing and having an impact on their bodies.  Their bodies go through stages of holding onto fat to store for growth spurts.  This is part of the reason that jiu jitsu tournaments are so lenient about kids and their weight at weigh in.  To best support children as they grow it is important to feed them properly, teach them about proper fitness and ensure they get adequate sleep. 

In addition to this, children deal with social pressure at an unprecedented level.  From not having the coolest up to date clothing and electronics, to their weight and body types.  The Karma Community does not want to help perpetuate these social issues.  Did you know that females are two times more likely to develop an eating disorder than males (males have been closing this gap for a while now)? Girls are also more prevalent to express body image issues.  This doesn’t mean men are immune to things like anorexia or bulimia and body image issues.  Did you know since 2009 (introduction to social media) self-harm among children 9-14 has sky rocketed?

While it is important for our children to maintain a healthy body, there are many factors that come into play here.  None of them are cutting weight or being a specific weight for a local jiu jitsu tournament.

Active lifestyle management is easily handled by way of strength and conditioning, a healthy and balanced diet, and proper sleep and recovery.

Strength and Conditioning

As important as it is for adults to lift weights and do cardio (to fight things like sarcopenia and heart disease) it is just as important for children to do the same.  Building these habits while they are young sets them up for success as an adult.  As well, children might not always be listening, but they are watching.  What example are the adults setting? 

Strength is never a weakness.  Learning jiu jitsu should have a strong focus on proper technique, having strength, speed, power and stamina are all added tools to improve our jiu jitsu and life. 

Working out in any form should never be seen as a punishment.  It should be celebrated as what our bodies are capable of doing.  By using progressive overload, we can push limits and go beyond what is thought to be possible.  At Karma Jiu Jitsu we are working to create partnerships with other local businesses that specialize in strength and conditioning to help provide support to our athletes.

There is a saying, “you can’t outwork a bad diet.”  Meaning you can exercise as much as you want, but the food you put into your body is of the utmost importance.  A good workout is taxing on the body and the mind, eating properly to restore the body with the appropriate amount of protein, carbs and fat (macronutrients aka macros) is necessary.

Eating a healthy, balanced diet

Our children are athletes, they should eat as such.  Some might say their child is overweight.  If this is the case, we shouldn’t be looking at cutting weight, instead we should ask ourselves some questions. Are we feeding them a healthy balanced diet?  Have we cut out processed foods?  What does a healthy, balanced diet look like? Do we avoid sugary foods and beverages? Do we know sugar is hidden in many foods? Do we avoid cooked seed oils that cause inflammation in the body? Weight has a direct correlation with the input of nutrients.

When people ask me for advice on what to eat, I am not sure I am the best to give advice.  While I generally eat healthy, I do enjoy Coca-Cola, chocolate chip cookies and ice cream sandwiches.  What I look for in a meal and what I tell people they should look for is food with one ingredient, that is foods that aren’t processed.  Beef, chicken, apples, broccoli, carrots, etc.  Cookies is not one of them.  Another good question to ask, “Is what I am about to eat once alive?” If the answer is yes, it is likely a good option.

Too much of our food is laden with sugar.  Some foods are naturally high in sugar; sweet potatoes, lots of fruit - these aren’t the problem.  The problem is the food with added sugar, and then it is hidden by words, like glucose, fructose and sucrose, and in things you would be shocked to find it in.  Sodas, Juices, sauces and dressings are the biggest culprits.  Apple juice that says “it’s the equivalent to eight apples”.  Question, when was the last time you sat down and ate eight apples?!  Since when did the number of apples dictate if something was healthy?  Also, when you eat an apple, you are getting fiber and other nutrients, not just the sugary juice that makes an apple taste good. 

Sugar not only spikes and crashes dopamine receptors, it also has a huge impact on insulin production (your pancreas), your thyroid, hormone regulation in your body and it confuses your body to hold onto fat because it doesn’t satiate hunger and causes people to overeat. Ever wonder why you can eat dessert after a big meal?  I joke around and say I have a second stomach, but really it sends mixed signals to the body and the central nervous system leaving you feeling bloated and uncomfortable only after consumption.

Food is an important part of our lives, from a nutritional aspect as well as a cultural aspect.  Protein supports muscle growth, carbs support energy levels and fat supports hormonal balances and brain function. Proper levels of these macros fuel the body throughout the day and more importantly provide the necessary nutrients while the body sleeps.

Sleep and Recovery

I know none of our kids are drinking alcohol, however, I want to address that alcohol has the largest negative impact on sleep and recovery and sleep is the number ONE most important thing you can do as an athlete. 

Sleep is when the body rejuvenates and repairs itself.  Sleep is when the brain consolidates allowing you to have long term memory and the ability to push you limits both physically and mentally.

At Karma Jiu Jitsu we love and care about all of our athletes.  We want to ensure they can be as successful as possible on and off the mats.  We strive to provide an environment where these children can thrive. Proper nutrition, strength & conditioning and adequate sleep is critical for everyday life. Here are some tips for success.

Tips for Eating, Strength & Conditioning, Sleeping, and Recovery as an athlete

·      Eat single ingredient foods

·      Drink water

·      Avoid sugary sauces, dressings and drinks (this is one of the biggest culprits of an unhealthy diet)

·      Avoid processed foods and seed oils that increase inflammation and pain in the body

·      Find a strength and conditioning program specifically for young athletes

·      Lifting weights does not stunt children’s growth, it actually helps their growth

·      Sleeping is the most important thing for recovery, children especially those moving into their adolescent and teen years often need upwards of 10+ hours of sleep.

·      Proper recovery includes eating and sleeping properly