Instead of eating unfamiliar foods that their body is not used to eating or in that amount and quantity, the wrestler needs to focus on what food they will be eating after weigh-ins. You should stay away from calorie-dense foods, such as pancakes and french fries. I've seen people lose 20 pounds in a week, and someone gain 19 pounds over night. Just as coaching is about relationships, building relationships on nutrition knowledge is part of that relationship; it will allow you to know how much support that child has at home in following your nutritional plan.. Bodybuilding is the use of progressive resistance exercise to control and develop one's muscles (muscle building) by muscle hypertrophy for aesthetic purposes. GSP, Fitch, and Alves all walk into the ring at 185+. Make sure to drink these after each workout. In order to do my planning, I like to use cookbooks. Sometimes staying at a weight where the athlete can stay nutritionally primed but can still fill out the frame by bulking up with lean muscle mass, not weight gain. Part 1 this post details exactly how top fighters like Georges St. Pierre rapidly lose 20-30 pounds for "weigh-ins." To refine the method, Nate performed this on himself, losing 20 pounds in 5 days. Learn to accelerate your metabolism as well nutrition plans to improve wrestling performance. She uses her extensive background in brain-based neuroscience to work with clients on improving their connections with their brain and body to heal, reach goals, and move pain-free. Dont overeat. Match your calendar to your wrestling schedule, and count backwards the number of weeks you have to make your weight goal. I am preparing for a wrestling weigh-in and match in four weeks, what changes to my calorie in take do I need to make the next lower weight class at ___ pounds? One thing all super-foods have in common: Every super-food is going to be a real and unprocessed. Then drastically start cutting your water intake. Self-imposed dehydration is one of the most common ways by which wrestlers lose weight, reports Adam Frey of the "Cornell Daily Sun." While restricting fluid intake is one of the easiest ways to. But for some mind-boggling, archaic reason we starve these athletes and expect them to perform. If you are 500g underweight then consuming the same meal + a coffee with a teaspoon of sugar or two (300mls / 300g) will work. Don't try excessive sweating methods like sauna suits and/or garbage bag shirts. You will be able to sleep better at night with food and drink. You might want to consult your doctor as well to make sure this is safe for you. GSP vs. Alves will be a good example of cutting weight. If you want an idea on what your calorie requirements are, you can see them here. A general guideline that works for many people is to aim to lose body fat at a pace of 1 pound per week without resorting to extreme dieting. Drink water and pedialyte throughout the day just like you do with your food. He wants to cut weight, but thinks he can just not eat. A gradual weight loss is the best wrestlers diet. They have no idea what other workouts the kids are doing, they have no idea the financial support the kid has at home. ", Some foods and beverages for the diet period might include various combinations of quinoa, black beans, oats, avocados, salmon, blueberries, bananas, broccoli, rice, pears, oranges, grapefruit, nuts, green tea, eggs, dark chocolate, potatoes, and/or cheese. The misconception being that the athlete, after cutting a ridiculous amount of weight, will be better at that lighter weight class. It starts by eating right, focusing on maintaining peak physical shape, and maintaining healthy body fat percentage, such as that outlined by the NWCA Optimal Performance Calculator for weight management. Creating a schedule will be addressed in a later step, but think about this from the beginning. Cutting Weight 101 Step by Step Guide to Weight Loss & Sports Performance. 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. The weight-bearing exercises can be done with fewer repetitions and heavier weight to build power. We have used numerous resources to make this the best article on wrestling diets. Our recommendation is that on that fifth day, say after weigh ins or after a tough tournament, you should plan a refeed. On Sundays, for example, a typical off day during the wrestling season, encourage an active rest day, Struck says. A wrestler should focus on consuming super foods. You want to plan your weight loss over time and not attempt rapid weight loss techniques that can harm your health and leave you ill equipped to compete. 3. Additionally, since its easy to overeat if you leave big gaps between meals, keep yourself full through the day with three healthy meals and a healthy snack. Not good for wins or pins. Our focus isnt on cutting weight, but managing it, says Joe Block, head coach of the Prior Lake High School wrestling team in Minnesota. So, start with the basics, such as emphasizing weight management. Just let the kid wrestle and as he or she develops in the sport, they can decide their best weight and whether they can drop .5 or 2 or 5 pounds.. You can have as sides 1 cup nonfat yogurt, an apple, and 1 cup of mixed greens with 2 tablespoons of low-fat dressing. Doing so will have adverse effects on your health and performance. Keep your eyes focused on the prize. I hope you enjoyed the article about wrestling diets. I would recommend eating real foods to help you with your weight loss plan. Instead focus on nutrient dense foods like whole grains, fruits, vegetables and lean proteins. If the desire to cut weight doesnt start with the kid, you are doing a disservice to the kid to encourage it. You want to maintain routines for the most part to keep up schedules, confidence, and consistency in performance. This lunch should contain approximately 600 calories. But, I'd estimate it to contain the following: - 1 cup fat free plain greek yogurt. This can be jogging, either in place or around the gym, jumping jacks, what ever you find comfortable, but which will work up a good sweat. Don't try to lose more than 2-3 pounds per week. I recommend that you drink more water than normal. To get rid of whatever weight that needs to be shed, many fighters resort to the following methods: Jogging in a sauna suit/ sweatsuit. My son is a heavyweight and made some small changes to his food consumption. If you need to cut weight fast for wrestling and don't have much time to do it, the normal routine for most wrestlers is to eat very little food or not at all. Some people write meal plans for kids and the kid gains weight because that persons weight management plan is more than what the kid already does, or vice versa. Its important to remember that winning should not come at the cost of an athlete's health., The right weight class for a wrestler is the one in which the athlete feels the strongest mentally and physically, Bird says. If you feel sick, or otherwise dizzy, cold, nauseous, etc these are signs of dehydration and/or heat illness. Maybe a little nut butter or almond butter to feel full? On a cutting diet, carbs should comprise the remaining calories after you subtract protein and fat, or around 0.9-2.2 g . It is the most important meal of the day, even if its something small like a granola bar and a piece of fruit. We are 5 days from competition and 10 pounds over . If the athletes sleep quality improves, they are probably going to lose a little more weight because they are able to recover more optimally. . You need to eat the right things to promote energy and efficient weight loss. The point is - you have to get some energy in. Well, as the name suggests: rest. You be warming up regardless. At Forest Grove, parents also help put together several coolers of food during competition and create a healthy food sign-up sheet that circulates to parents each week, so they can chip in and/or donate. During wrestling season, every calorie counts when you are trying to lose body fat. Fruits Apples, bananas, pears, oranges, etc Fruit provides the necessary vitamins, fiber, and a lot of water. As with diet and exercise, if you live with others, let them know you are on a schedule and enlist their cooperation if possible in ensuring you are not disturbed at night. Big selection of professional speed bags & striking equipment for boxers & mma fighters at huge discounts w/fast, affordable shipping & great service. Here is where your wrestling diet should focus on the right nutrients and proportions. Make discussing nutrition and weight management part of practice routine. It weighs on the athlete (pun intended). You have to drink water early and often. These shakes are usually dairy based, so keep that in mind in case tolerance for such products is or becomes an issue. An estimated 25% to 67% of wrestlers use techniques such as over exercise, calorie restriction, fasting and different dehydration methods to lose weight. No starving and then gorging on hamburgers and hot dogs. Many contain salt to help your body absorb water, as well as sugar to replenish lost energy during a weight cut or hard workouts. Disclosure: This post may contain affiliate links. 5. Soda pop is not part of a wrestlers diet. A good rule of thumb is that about a 3% reduction in body weight, a big drop off will begin to be seen. Beyond strength training for athletes, coach Dane Miller works with strength and conditioning coaches on periodization training and lifting technique. Cutting weight isnt fun. For example, eat a breakfast rich in good carbohydrates, like whole-grain cereal, so that you have enough energy for matches. There are 3,500 calories in a pound. This is when the drop off of performance comes on. Anyone can create a food plan, but not all athletes can follow it. Maybe the big competition or meet is eight weeks out. But at times, it may be inevitable that an athlete will struggle to make weight. Block emphasizes these points with wrestlers when discussing nutrition and weight management: This is nothing groundbreaking, but its a start for most kids, Block says. Go to foods for a weight cut process low carb, high protein, high fat. Chicken or some whey protein? Include cool-down periods for daily workouts. Exercise vigorously for at least 10 minutes. Perhaps ask, "I want to reach a certain weight level for a wrestling meet, I would trainer assistance on my exercise regiment.". Calculate the total calories consumed on each day and take the average. During this time in the caloric deficit the athlete is not eating as many carbs or as much protein as they typically would. Being fully hydrated and following a practical, nutritional plan (eating well, getting optimal amounts of protein, eating plenty of carbs) allows wrestling athletes to perform optimally on the mat. 2022 United States Olympic & Paralympic Committee. You need water to support your metabolism and keep your body healthy. Celery, iceberg lettuce and cucumbers are examples of foods that have fewer calories in them than you'll burn while digesting them. Keeping both water intake and sodium levels balanced is the key to a healthy weight cut, Lockhart says. The hyperbole is real. Here is the kicker: now that the athlete is eating better, their sleep quality will improve dramatically. Get plenty of rest and sleep. GERALDINE ST. PATRICK'S DAY SPORTS ASSOCIATION'S MEETING. While standard ways of losing weight are good guidelines, keep in mind wrestling requires more physicality and athleticism than regular routines. Oftentimes coaches and wrestlers tend to forget that there is a significant diminishment in performance. Take a step back and notice when the big competition or meet is coming up. She uses her extensive background in brain-based neuroscience to work with clients on improving their connections with their brain and body to heal, reach goals, and move pain-free. Crash diets, laxatives, sauna suits, and other cutting techniques can be hazardous to your health and leave you too weak to perform--avoid these methods. 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. Many times, coaches hand kids food plans, but they have no idea what the kid was already eating, says Struck says. Cutting weight over a longer range of time is much more subtle, which allows the body to adapt much quicker. I consider meal plans to be a long-term tool for weight loss, but sometimes you need to lose weight quickly. Just like wrestling matches, workouts require energy and burn calories. Our goal is to provide value to the wrestling community. Do not force yourself past this rate of weight loss. Now the trace minerals and vitamins are being lost and performance is horrible because the athlete is starved, while the 138 pound athlete walking around at 141 is fat and happy. So, what is the best way to go about cutting weight? If you are making purchases for snacks, go for the fruit and pretzels, not the chips or candy. You need to match your caloric intake to your workouts. I realize that a lot of wrestlers choose supplements as part of a healthy diet. Sweat a lot. Step 2: Reduce sodium intake by 10%, 20%, and 50% in the three consecutive days leading up to weigh-in. "This article did help me, but I need more examples for exercises and diets. For more tips from our Medical co-author, including how to modify your workout to lose weight, read on! Stay Hydrated. Optional 100200 calorie snack if hungry after dinner. If you are going to lose weight for wrestling, you need to start eating right at least a month in advance. He added more vegetables to every meal and lost 20 pounds. But the two combined are necessary to succeed at making weight the right way. On meet days, the Jeffersonville coaching staff shops for food for team members. Expert Interview. Try to eat four or five smaller meals throughout the day. 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. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. You will never, ever be able to wrestle at your best if you don't eat enough food to support the physical demands that you place on your body when you wrestle. Meeting weight in a designated weight class can prove physically and mentally challenging. The best options are whey protein shakes, chocolate milk and yogurt. In order to tip the scales at the appropriate weight in the safe way, his fighters are. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. If youre going to use supplements, you need to strike a healthy balance to achieve the best nutrition. A lot of wrestlers will wait to lose weight.