Wrestlers are highly motivated athletes willing to sacrifice for athletic success often abusing weight loss methods. Wise Up! notion that a heavier boy who reduces down to a lower weight class will also take greater strength with him.
Before The Season
Start early. If there is a need, weight control should be started months before the first practice. Have your percentage of body fat measures early so that if reduction is necessary it may be done early and sensibly.. Most high school wrestlers should posses 5-7% body fat at the height of the season. Weight loss should be limited to 1-2 pounds of fat loss a week.
To gain or lose one pound of fat, a difference of 3,500 calories must be realized. A daily reduction of 500 calories in diet added to an exercise burning of 500 calories will produce two pounds of fat loss in only one week!
Avoid the temptation to reduce quickly. The body adapts to this sudden decrease by actually slowing down the metabolic rate making weight reduction even harder.
There is no secret diet. All athletres should eat 60-70% of their calories in the form of complex carbohydrates.
Sensible weight control involves:
-Eating whole breads, cereals and grains.
-Cutting down portion sizes.
-Eliminating empty calories
-Drinking plenty of fluids,
-Eating plenty of fruits and vegetables.
During The Season
Water is not a wrestler's enemy and dehydration is not the answer to weight control. Water is necessary to eliminate heat, promote recovery from exercise and injury, and it promotes endurance. Water losses as little as 1-2% of body weight will negatively affect performance. It is impossible to replace excessive water losses between weigh - in and your match.
Eat several small meals each day. The body utilizes small, multiple portions very efficiently. Eat carbohydrates such as bread, pasta, cereals, bagels, fruits, and vegetables.
Avoid high proteins diets. High protein diets are poor sources of fuel.
Stay close to your competitive weight all season. After weigh-in, eat sensibly. After your match, avoid eating large amounts of " forbidden foods." If you have stayed close to your competitive weight, you should not feel as if you have been deprived and deserve a reward. This reward may put you several pounds over your weight class and make weight reduction difficult.