My strength was progressively decreasing, and I was always tired. I started losing matches I should have won.
It was difficult to concentrate in classes, and my grades started to slip. I was always hungry. Losing weight before each match became increasingly more difficult.
I even resorted to using laxatives. My desire to wrestle was becoming overshadowed by my desire to eat. I was constantly thirsty. My skin was dry, itchy, and cracking from dehydration. I was miserable. I quit the team before the end of the season. I played basketball my senior year.
It wasn't until I became a wrestling coach that I regretted what I had done that season. I realized cutting so much weight made me hate a sport I truly loved. If I had applied myself as much to my wrestling as I had to making weight, I might have been a much better wrestler. As a coach, I am determined to prevent my wrestlers from making the same mistakes.
I want them to concentrate on their wrestling and not on their weight so they can enjoy the sport of wrestling. It is the coach's responsibility to teach wrestlers the right information on nutrition and weight control.
The Wrestler's Diet was developed specifically for wrestlers and their parents, but is also intended to help wrestling coaches teach the principles of proper nutrition. Wrestlers who cut weight often deny themselves the very nutrients they need to perform well. Many wrestlers either don't care about proper nutrition or they simply do not know any better.
Wrestlers often think of food and water only in terms of gaining weight. They forget that food provides nutrients to fuel their bodies. However, the scientific facts are simple: poor nutrition will hamper performance. The body cannot function at its best when it lacks vital nutrients. Consider these points:. There are several factors to consider when deciding your "best" wrestling weight, but the most important is: How much weight can you safely lose and still perform well?
The weight class you choose should not be so low that you have to sacrifice good nutrition for the sake of making weight. In addition to the adverse physical effects of trying to cut too much weight, unhealthy weight loss practices affect you psychologically; the more you worry about your weight, the less you concentrate on your wrestling.
Here is how to determine your "minimum" safe weight for competition. Body fat percentage can be determined by measuring the thickness of certain skinfolds on the body. Many health care professionals will be able to perform these measurements for you. The results of the skinfold measurements will give you a good estimate of what percent of your body is fat. The goal of safe weight loss is to lose excess fat weight. Not all fat on your body can be considered "excess" fat. A certain amount of fat is essential for use as energy, to act as a shock absorber for your internal organs, to insulate your body from the cold, and to store certain nutrients.
Seven percent body fat is considered the lowest healthy level of fat content for teenage males. It is just a guideline for you to follow. Most wrestlers perform very well at a higher percentage of body fat. Many health care professionals will be able to help you determine your minimal wrestling weight. There are several factors to consider when deciding your "best wrestling weight," but the most important is: how much weight can you safely lose and still perform well?
Cutting and Maintaining Weight. Once you've determined your weight class, you should next develop a plan for making and maintaing the weight. Plan your diet to lose not more than pound each week. For example, if you determine you want to lose 10 pounds, allow at least 5 weeks 2 lbs.
If you plan ahead, the gradual reduction in weight can be easily accomplished. Also, to achieve your goal, you must understand the principles of good nutrition. Wrestlers can achieve a balanced diet by following the dietary guidelines provided in the food pyramid.
The training table guidelines listed below indicate the minimum number of servings from each food group for each day. Disclaimer: Shoe-crazed editors choose every shoe we review. We are reader supported and may earn money if you buy from links in our article. We never accept free or promotional products. Food is the fuel to the machine of your body, and has the capacity to greatly improve or hinder your performance.
Our diet guide for wrestlers gives you the knowledge you need to eat right to maximize your performance this season. One of the biggest mistakes that wrestlers make is that they spend all of their time training, lifting, and buying new wrestling shoes , but they all but completely neglect their diets.
For those of you who are guilty of this, you should be paying extra attention to this article. Depending on your particular school or state regulations, there may also be a few other requirements. In combat sports, your goal should always be to be the heaviest individual in your weight class. Before your weigh-in, you need to know exactly which weight class that you want to be in, and have a plan of action to gain or lose the weight necessary to pass the weigh-in.
While exercise will definitely play a good part, your diet will decide whether or not you reach your goals. Aside from making it into your ideal weight class, your diet has a huge effect on your athletic performance. No two bodies are the same, and what works for another person may not be the best diet for yourself. Greek yogurt also provides double the protein of regular yogurt!
Lean meats - chicken breast, beef sirloin, pork tenderloin and deli meats like roast beef, ham, and turkey provide protein rich sources to your diet, as well as iron and zinc. Include a protein source at every meal and snack! Vegetables - dark leafy greens, as well as brightly colored vegetables are low in calories and are exploding with Vitamin C, A, folic acid, potassium, and iron just to name a few. Nuts and seeds : rich in Vitamin E, healthy fats, and fiber, these little portion- controlled snacks can help you feel full for hours!
Eat the skin to increase your fiber intake and top with light sour cream or mash with low-fat milk. Peanut butter - a heart healthy fat and protein source that can be carried with you and added to bread, fresh fruit, pretzels or crackers for a quick meal or snack. Eggs - rich in protein, choline and Vitamin D, they can be included at breakfast, or as an on the go snack.
Scramble in the microwave for 1 minute and add to an English muffin and a slice of cheese for your own breakfast sandwich. Foods to Limit During Wrestling Season 1. Soda and energy drinks - contrary to popular belief, these concentrated sugary beverages will strip you of energy and contribute excessive calories. Also, once your body processes the caffeine, you will feel lethargic.
Carbonated beverages can also cause GI upset during competition. Again variety can help in nutrition and make it easier to maintain a positive outlook when a person watches what they eat. Foods with fat are definitely slower digesting. Foods like applesauce , crackers , and cereal can be easily digested and aid in recovery. Proper nutrition can be an area that can really help a wrestler attain their goals.
Of course being a wrestler, in a junk food culture will hold anyone back. So, please take the ten simple suggestions to heart. Make use of the same nutritional training that athletes in the Olympics rely on.
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