Weight Cutting In Combat Sports With Carl Langan Evans
In 2020, I had the privilege of interviewing Carl Langan Evans, a leading researcher in combat sports physiology and nutrition, on my Instagram Live. Carl, a former world-level Taekwondo athlete, now works at Liverpool John Moores University, where he conducts groundbreaking research on weight cutting in fighters. Here's a detailed summary of our conversation:
Carl’s Journey and Research
Carl’s journey into combat sports research began in an unusual way – sweet-talking a drunken researcher at LJMU into giving him a shot. His interest stemmed from his own experience as an Olympic hopeful in Taekwondo, where he had to cut up to 20lbs for fights. Frustrated by the lack of quantitative data on the physiological impacts of severe weight cuts, Carl embarked on his research.
Combat Sports Case Studies and Key Findings
We discussed two notable case studies:
1. MMA Fighter: This observational study revealed shocking results. The fighter’s biomarkers, 24 hours before the fight, were near-fatal. Plasma sodium levels were 148 mmol/L, plasma testosterone was less than 3nmol/L (20nmol/L is normal), and serum creatinine was 177 micromol/L, indicating acute kidney injury. Unsurprisingly, the fighter lost the bout.
2. Taekwondo Athlete: This interventional study followed an athlete cutting to a lower weight class and competing at a high-level competition. The athlete cut weight effectively, performed well, and won gold. Importantly, any unhealthy markers were corrected within 24 hours, highlighting that weight cutting doesn’t have to harm health or performance if managed correctly.
In the first case study, the MMA fighter underwent an intense weight cut, and the data gathered through Dexa scans, calorimetry, and blood samples painted a grim picture. The fighter's plasma sodium levels were dangerously high at 148 mmol/L, plasma testosterone levels plummeted to below 3nmol/L (with 20nmol/L being the norm), and serum creatinine levels soared to 177 micromol/L, akin to acute kidney injury. These alarming biomarkers indicated severe physiological stress, raising serious concerns about the safety and effectiveness of extreme weight cutting practices. The fighter, unsurprisingly, lost the bout, but the consequences could have been far worse.
In stark contrast, the second case study involving a Taekwondo athlete demonstrated a different approach. This time, the weight cut was meticulously planned and monitored, with Carl's guidance. The athlete not only made weight but also performed exceptionally well, securing a gold medal. Crucially, any adverse markers were swiftly corrected within 24 hours, showcasing that weight cutting, when done correctly, doesn't necessarily have to compromise health or performance.
These case studies underscored the importance of individualized and well-supervised weight-cutting strategies. Carl emphasized that while weight cutting is inherently challenging, it can be managed effectively with the right expertise and careful planning. This led to a broader discussion on the delicate balance between health and performance in combat sports.
Balancing Health And Performance When Cutting Weight
Carl emphasized the need for balance between health and performance. Going all-in on health without achieving performance goals or vice versa is a failure. The key is tailoring practices to each athlete, ensuring health isn’t compromised long-term. Carl’s phased approach to nutrition with athlete Molly McCann – establishing good habits, introducing periodization, and then ergogenic aids – exemplifies this balance.
Carl stressed that prioritizing health is crucial, but it's equally important to ensure that athletes can perform at their best. Striking this balance involves understanding the unique needs and circumstances of each athlete. Carl's work with Molly McCann, a professional mixed martial artist, serves as a prime example of this approach. By gradually introducing good nutritional habits, implementing periodized training, and strategically incorporating ergogenic aids, Carl was able to optimize Molly's performance while safeguarding her long-term health.
Relative Energy Deficiency in Sport (RED-S)
We touched on RED-S, a condition characterized by poor health and performance due to low energy availability. Carl’s recent case study suggests that energy availability below 30kcal/kg isn’t always conducive to RED-S, particularly in males. The symptoms might be present, but the causes remain unclear. More research is needed to fully understand and address RED-S.
RED-S, or Relative Energy Deficiency in Sport, is a condition that can significantly impact athletes' health and performance. It occurs when there's an imbalance between energy intake and energy expenditure, leading to a range of detrimental effects. Interestingly, Carl's research challenges the prevailing notion that energy availability below 30kcal/kg is a definitive threshold for RED-S. In his case study, the Taekwondo athlete occasionally dipped below this threshold without exhibiting severe symptoms, suggesting that the relationship between energy availability and RED-S is more complex than previously thought.
Carl used a compelling analogy to explain RED-S, comparing it to the symptoms of the flu without knowing the underlying cause. While the symptoms are well-documented, the exact mechanisms behind RED-S remain elusive. Carl's research hints that factors such as the duration of low energy availability may play a critical role. More studies are needed to unravel these complexities and develop effective strategies to prevent and manage RED-S in athletes.
Key Takeaways
Weight cutting sucks but can be managed well with the right expertise.
Health and performance require a balanced approach tailored to the athlete.
RED-S is complex; symptoms can be mitigated, but causes are still uncertain.
Never subject someone to something you wouldn’t endure yourself.
And, if all else fails, get your supervisor drunk to land a PhD opportunity.
In conclusion, our conversation with Carl Langan Evans provided invaluable insights into the challenges and intricacies of weight cutting, the balance between health and performance, and the enigma of RED-S. Carl's expertise and dedication to improving athlete well-being while optimising performance are truly commendable.
Acknowledgment
A huge thanks to Carl for the fantastic chat. If you missed it, the interview is on my Instagram TV. I’m excited for more research from LJMU and look forward to future discussions with their experts.
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