In wrestling, making weight without sacrificing performance is a significant challenge. Wrestlers often aim to reduce calories to compete in the lowest possible weight class. A well-structured meal plan is essential, incorporating a variety of foods to ensure a full spectrum of nutrients.
Importance of Protein
Adequate protein intake is crucial as it helps the body utilize calories more efficiently and promotes a feeling of fullness. A recommendation is at least 0.6 grams of protein per pound of body weight. For instance, a 140-pound wrestler would need approximately 89 grams of protein daily. This can be achieved through foods such as a 6-ounce serving of chicken, fish, or lean meat (42 grams of protein), two 8-ounce glasses of skim milk (16 grams of protein), two scrambled eggs (14 grams), and a sandwich with three slices of turkey (21 grams of protein).
The Role of Fiber
Fiber-rich foods add "chew" to meals, prolonging eating time and requiring more calories to break down compared to other carbohydrate-containing foods.
Meal Frequency and Composition
Consuming five small meals throughout the day can help prevent hunger between meals. A balanced plate should consist of one-third protein, one-half fruits or vegetables, and the remaining portion a whole grain item like brown rice or a small baked potato.
The Significance of Breakfast
Breakfast is a vital meal and should be consumed within the first hour of waking to kick-start the metabolism.
Read also: Wrestling diet plan: Maximize your potential on the mat.
Beverage Choices
Reducing calories through beverage choices is an effective strategy.
Expert Opinions
Leslie Bonci, RD, MPH, CSSD, LDN, owner of Active Eating Advice by Leslie, emphasizes the importance of nutrition for athletes. Dan Liburd, with over a decade of experience working with professional athletes as an NFL and NBA Strength and Conditioning Coach, holds certifications in Strength and Conditioning, Health and Sport Nutrition, Olympic Weight Lifting, Manual Therapy Techniques, and Movement Assessment.
Risks of Unhealthy Weight Loss
Many wrestlers resort to unhealthy methods to lose weight, with an estimated 25% to 67% using techniques such as over-exercise, calorie restriction, fasting, and dehydration methods.
Dehydration
Dehydration, caused by cutting off fluid intake, is a major health concern. Symptoms can appear after as little as a 2% loss of normal water volume. Urine color is a simple indicator of hydration levels. Dehydration combined with extreme calorie reduction can result in a loss of strength, muscular endurance, stamina and concentration.
Malnutrition
Malnutrition is also common among wrestlers attempting rapid weight loss. Sudden unhealthy weight loss can lead to a deficiency in essential nutrients like protein, calories, B vitamins, iron, and zinc, potentially causing depression, muscle atrophy, and lower testosterone levels.
Read also: The Hoxsey Diet
Hydration Assessment and Regulations
To ensure healthy weight loss and minimize harmful side effects, every high school wrestling program in America is required to use national hydration assessment tests. These tests analyze body fat percentages and establish how much weight a wrestler can safely lose each week. Some states, like Colorado, have specific requirements, such as hydration testing with a specific gravity not greater than 1.025 prior to body fat assessment.
Safe Weight Loss Strategies
General Guidelines
- Drink plenty of water to avoid dehydration.
- Reduce fat intake, as fatty foods are high in calories.
- Eat smaller, more frequent meals and keep snacks handy.
- Maintain strength training.
- Practice good nutrition with a balanced diet.
- Consider a daily vitamin/mineral supplement if restricting intake.
- Aim for slow, gradual weight loss, focusing on 1 to 2 pounds per week to ensure it's mostly fat.
What to Avoid
- Sauna suits and garbage bag shirts, as they can cause rapid overheating.
- Fasting or starving, as it is harmful to the body.
- Excessive caffeine consumption, which can lead to water loss.
- Laxatives and weight-loss products.
- Eliminating all carbohydrates or protein from the diet.
- Working out when feeling sick, dizzy, or cold, as these are signs of dehydration and heat illness.
- Relying on water loss for weight loss, limiting it to the day of weigh-ins.
Personal Experiences and Pitfalls
One wrestler recounts cutting weight from 125 pounds as a freshman to 105 pounds as a sophomore, aiming to drop to 112 pounds. This involved consuming about 700 calories per day and using saunas to lose fluid weight. While the wrestler initially made weight and won matches, performance suffered, energy levels decreased, grades slipped, and the wrestler experienced constant hunger, thirst, and dry skin. Eventually, the wrestler resorted to laxatives and quit the team, regretting the extreme measures taken to lose weight.
Common Misconceptions
It is a misconception that sacrificing good nutrition for the sake of making weight will make you a better wrestler. Also, many wrestlers do not get the nutrition they need to fuel their bodies because they don't know any better. Poor nutrition will hamper performance.
Safe and Sustainable Weight Loss
Gradual Approach
The goal of safe weight loss is to lose excess fat weight. Develop a plan to lose no more than 2-3 pounds each week, allowing at least 5 weeks (2 lbs./week) to achieve the goal.
Dietary Guidelines
Follow dietary guidelines provided in the food pyramid, adjusting the number of servings from each food group to meet individual needs. Include plenty of whole grains, vegetables, and fruits for vitamins, minerals, carbohydrates, and fiber. Incorporate protein sources such as poultry, fish, dry beans, eggs, and nuts for healthy bones and muscles. Limit fats and sweets, which are often added in processed foods.
Read also: Walnut Keto Guide
Calorie Balance
Understand the energy content of foods. When the energy you eat supplies exceeds the energy you use, you gain weight. Conversely, when you eat less energy than you use, you lose weight. Combining training with a slight reduction in food intake helps ensure that mostly fat will be lost, preserving strength and endurance.
Hydration
Water is essential for optimal health and peak performance. The body is 60-70% water. Dehydration can significantly decrease performance. Wrestlers should drink fluids regularly during practice and between matches to maintain hydration.
Monitoring Fluid Loss
Monitor fluid loss by tracking body weight lost during training or competition. Avoid caffeine, as it promotes dehydration.
Macronutrient Balance
A balanced diet is crucial for wrestlers. Aim for 12-15% of calories from protein to support growth and strength development. The body needs nutrients such as protein, fats, vitamins, and minerals to keep it functioning correctly.
Pre-Competition Nutrition
What you eat before competition and between matches in a tournament is crucial. Allow enough time for food to be completely digested and absorbed. Meals are best eaten three to four hours before competition. Ensure that you do not experience discomfort. Special sports nutrition supplements may be an option.
Avoiding Rapid Weight Loss Methods
Rapid weight loss over a short period primarily involves water loss (and perhaps muscle tissue). It takes at least 48 hours for the water balance in your tissues to be restored. Drastic measures to lose water weight should be avoided, as they can lead to impaired ability to properly regulate body temperature and disorders in heart and kidney function. Avoid using a steam room or sauna to cut weight.
Sample Meal Plans
(Examples of 2,000 calorie menus are provided to help plan your diet).
Eating at Restaurants
When eating at a restaurant, pay attention to how foods are prepared. Choose baked, broiled, boiled, or poached options over fried or gravy-covered dishes. Opt for low-fat dressings, relish, and vegetables for toppings. Choose low-fat foods for your other meals that day.
Determining Body Fat Percentage
Body fat percentage can be estimated by measuring the thickness of certain skinfolds on the body.