If you have 10 pounds or fewer to lose, you should start at least 2-3 months out. By signing up you are agreeing to receive emails according to our privacy policy. A wrestler should focus on consuming super foods. That isnt always the case. She also recommends water intake first thing in the morning, and throughout the dayif youre thirsty, you're already dehydratedbalanced snacks throughout the day (avocados, hard-boiled eggs, celery or apples with nut butters) and having healthy foods available for competition days. Not good. But what if there is a wrestler at 138 walking around at 141 who is fully nourished, still lifting weights, still training as hard as they can? This also teaches kids what to eat on their own, Struck says. Otherwise, you will be on a yo-yo diet and you will be battling your weight all season. This advice only works until 48 hours before your weigh in. During the day, you should drink a glass of water (approximately 8 ounces) 3-4 times. Drink water at regular intervals during workouts and during the day. Having more of a community approach to nutrition and weight management makes it easier on everyone and helps to keep everyone on track, Harreld says. You want to be well rested for optimum performance. Y . On meet days, the Jeffersonville coaching staff shops for food for team members. Additionally, these diets have a risk of increasing your cholesterol levels, and causing kidney problems due to the significant increase in protein intake to make up your calorie count. Keeping up the same and/or adding workouts while cutting your fats and overall calories (remember, you're not cutting too many), will help reduce your weight gradually. To lose weight for wrestling, change your diet to foods that are low in fat and high in energy, such as brown rice and vegetables. During the season, eliminate all fast food and sugary drinks, including energy drinks and fruit juices. If you have access to a sauna, us it. If you enjoyed the article, be sure and share the article on Facebook and Twitter. LEANBIOME If you live with others, you might ask them to help you by avoiding putting the foods you need to avoid in easy to reach places--you might even ask them to swap the healthier foods in for some unhealthy options they are used to storing. Ideally, the wrestler would not wrestle if put into a cutting situation and a new weight management plan would be made to help keep him/her on track for the next competition, Harreld says. If youre looking for a good amino acid supplement, I would recommend AminoHD 1000. GRAB A FIGHTTIPS SHIRT http://full.sc/1hJEmr2 FOLLOW: Facebook | http://full.sc/1oyWAAF. This article was co-authored by Alyssa Chang. All the protein that you need in one day can come from one 4 oz. Cutting weight isnt always the best option for the best results on the mat. If an athlete is in a caloric deficit trying to lose weight, we at Garage Strength recommend going into the caloric deficit for four days. Making and monitoring weight is one thing; making good food choices and eating right is another, says Danny Struck, head coach of the Jeffersonville High School wrestling team in Indiana. A good weight loss plan is a long-term plan. I recommend that you drink more water than normal. 100 Healthy Food Recipes Eliminate Fad Diets and Embrace the Sustainable Clean Eating Lifestyle. I would like to talk about a proper way to lose weight for wrestling. The standard recommendation of 7-8 hours of sleep per night should work for you. She holds a BS in Kinesiology and Exercise, Nutrition and Wellness from the California State University, East Bay and is certified in Precision Nutrition, Z-health Performance and is certified by the National Council for Strength and Fitness. Ever hear a coach say, If you cut down from 152 to 138, youll have superior strength and youll dominate at the lighter weight class, or something along those lines? These drain water out of your body faster through urination. Best Wrestling Diet for Weight Loss and Maximum Performance, Product Review: Cliff Keen Signature Wrestling Headgear, Wrestling DVD Review Blueprint for HeavyWeight Technique on the Feet, Mastering Takedowns: How to Defend a Headlock, The Ultimate Guide to Wrestling Nutrition, Whole grain pasta and cereals(avoid bread), Walnuts and almonds(not a lot because they are high in calories), Chicken breast, lean turkey meat, and a high-quality whey protein. If you make a purchase, I will earn a small commission at no extra cost to you. We can monitor energy levels in practice, what the athlete is doing in the weightroom and the power output being displayed. EatingWell magazine created a 7-Day Diet Meal Plan to Lose Weight that is designed by nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. If you feel sick, or otherwise dizzy, cold, nauseous, etc these are signs of dehydration and/or heat illness. Walk around hydrated at 58 percent of your scratch weight during the season. Meal planning is essential to getting to a healthy weight. 10. When weight loss is done in a healthy way, the wrestler can become stronger and more competitive in a lower weight class. Exercise vigorously for at least 10 minutes. Many wrestlers spend the days before an event losing any weight they can, largely in the form of water weight. The wrestler measured their response to sleep and practice. Use a diuretic as required. When you do workouts, try to take in water at 10-15 minute intervals. If youre looking for supplements, I would recommend the following: Gold Standard Whey Protein This is a protein powder that is sold by Optimum Nutrition. You need to match your caloric intake to your workouts. Make healthy eating part of your goals. Within this roughly 36 hour period the athlete is eating, adapting and feeling really good. Thanks to all authors for creating a page that has been read 689,550 times. The 5:2 diet - On this eating plan, you will eat as you normally do on 5 days of the week but significantly cut your calories on the fasting days. Wresting nutrition is an important part of a wrestlers diet plan. Don't try to lose more than 2-3 pounds per week. If you wait until the last week to do it, it means that you did your whole training camp 10 pounds heavier than what you . Upper Cut & Hook Box. The weight-bearing exercises can be done with fewer repetitions and heavier weight to build power. Core exercises for power include push-ups, pull-ups, squats, dead-lifts, shoulder presses, sit-ups, bench presses. Take caffeine for 3 days before the competition; visit the sauna 3 days before the competition, each day increasing the time spent in the sauna. To reduce fat consumption, eat more often throughout the day. Do you realize how hard it is to burn 3,500 calories? Here is Chris's water-intake guide, which you can follow leading up to a fight or a match, starting from five days out: Day 5: 2 gallons Day 4: 2 gallons Day 3: 1 gallon Day 2: 2 liters Day 1: 1 liter Pre-Weigh-In: Sips as needed Perhaps ask, "I want to reach a certain weight level for a wrestling meet, I would trainer assistance on my exercise regiment.". Harreld stresses the importance of a big breakfast that includes protein and healthy fat, because of its importance for efficient metabolism. The refeed helps rejuvenate the athletes body, helps with the athletes recovery and helps the athlete mentally. Losing weight is much easier when properly nourished. Parents should put their foot down with a coach who encourages unhealthy weight cutting or encourages a young athlete to cut weight, he says. These can include non-standard weights and motions like rope climbing, rowing, twists, tire flipping, medicine ball tossing. And that is the key factor: cutting weight doesnt guarantee better results. Here are the 5 tips that I always follow when cutting weight: 1 - I don't like to cut weight the last week before the tournament. You should only restrict water to lose less than two pounds. Here are some other great cookbooks to look at: 101 Weight Loss Recipes 100 weight loss recipes formulated to taste great while providing excellent nutrition. I recommend that you only drop your calorie intake to 80% of your daily requirements. If you buy something from a link we have on our site, we make a small commission at no extra cost to you. The weight-bearing exercises can be done with fewer repetitions and heavier weight to build power. This will help you feel full, stay healthy and your body will burn more calories from the extra water. Do not skip breakfast. Did you notice I didnt say stop drinking water completely? This article is not about starving, dehydrating yourself, or what age to cut weight. Well, as the name suggests: rest. wikiHow marks an article as reader-approved once it receives enough positive feedback. For a day before weigh ins, you will have a much longer time frame to rehydrate. On Sundays, for example, a typical off day during the wrestling season, encourage an active rest day, Struck says. A good rule of thumb is that about a 3% reduction in body weight, a big drop off will begin to be seen. Maintaining (maximum) hydration until about 24 hours before weigh-ins. Cutting weight over a longer range of time is much more subtle, which allows the body to adapt much quicker. An estimated 25% to 67% of wrestlers use techniques such as over exercise, calorie restriction, fasting and different dehydration methods to lose weight. This breakfast should contain approximately 685 calories. But remember, the wrestling athlete is trying to cut weight as well, so maybe the athlete is cutting back on fats to help with the weight cut. She works closely with the Forest Grove High School wrestling team in Oregon (coached by former University of Iowa wrestler Chad Beatty), providing nutrition and weight management education and seminars to wrestlers, parents and coaches. The Ultimate Guide to Wrestling Nutrition: Maximize Your Potential By Joseph Correa (Certified Sports Nutritionist). Wear a shirt > trashbag (cut arm and head holes) > Hoodie. You look at 170 in the UFC. JAVABURN 5. Wrestlers will need to experiment to find the diet that works best. He once was emphasizing the nutritional value of eating chicken breasts as a healthy food choice, but then found out an athlete was eating breaded chicken breasts. People have dropped clinically insane amounts of weight, talking in the neighborhood of 20-30 lbs. But, one standout. Post a comment at the end of this article. But for some mind-boggling, archaic reason we starve these athletes and expect them to perform. That's not a lot of calories at all! "This strategy also allows them to go home and have some room for a meal the night before a Saturday meet without starving themselves," says Struck. Leafy green vegetables are a great way to bulk up a meal with low calories and lots of . So, what I do is have the kids give me a three-to-five-day log of what they ate, along with the workouts they completed. Cutting Weight 101 Step by Step Guide to Weight Loss & Sports Performance. Get plenty of rest and sleep.