By PAGE LOVE, M.S., R.D., L.D., sports nutritionist, Nutrifit and Nutrisport Consulting (Atlanta, GA)
Wrestlers often feel they will compete their best at low body weight levels. To lose weight and still acquire championship success requires a sound nutrition plan. Techniques to lose weight such as crash diets, fluid restriction, laxative and diuretic use are dangerous practices that result in dehydration and heat illness. Low energy intake and dehydration hurt muscular endurance and lead to stale performance on the mat. How can wrestlers stay on track with healthy weight loss and maintain peak performance?
Sport Nutrition Tips For Wrestlers
Assess body fat composition pre-season. Wrestlers with 5 percent or lower body fat cannot afford further weight loss without loss of muscle weight. Healthy fat percentages for wrestlers range between 7-15 percent.
Weigh wrestlers before and after practice for fluid weight loss but assess body fat loss by a weekly change in weight on the scale. If weight loss is achievable wrestlers can safely lose 1-3 pounds of body fat per week. Remember for each pound of body weight lost during a wrestling practice, athletes need to drink 3 cups of fluid per pound to replace muscle fluid levels.
Wrestlers need to drink a minimum of 80-96 oz of fluids per day such as Gatorade, water, juices, decaffeinated beverages, milk, etc. Have athletes keep a log of fluid intake early in the season to make sure they are adequately hydrated. Athletes should drink at least 1 cup of fluid every 15-20 minutes during practice. Wrestlers trying to lose weight need to eat a minimum of 1,500 calories per day with a focus on adequate carbohydrate, protein and lower fat foods. Eating frequent small meals
SAMPLE FLUID INTAKE LOG
Time: Fluid Choice: 8 a.m. 8 oz skim milk 12 oz orange juice 10 a.m. 12 oz decaf cola 11 a.m. 8 oz skim milk 20 oz bottle water 2 p.m. 20 oz Gatorade 3 p.m. 16 oz water 20 oz Gatorade 6 p.m. 8 oz skim milk 16 oz water
SAMPLE HEALTHY WEIGHT LOSS PLAN
Breakfast
8 oz skim milk
1 oz corn flakes
1 slice of wheat toast with 1 tsp. margarine
1 banana
Lunch
8 oz low-fat chocolate milk
3 oz turkey luncheon meat
2 slices of wheat bread
1 tsp. mustard
1 oz pretzels
1 apple
Snack (before wrestling)
20 oz Gatorade thirst quencher
2 low-fat granola bars and 1 orange
Dinner
8 oz skim milk
3 oz baked skinless chicken breast
1 cup rice
1 cup steamed broccoli
1 cup fresh fruit with 2 tbsp. low-fat whipped cream topping
is more desirable for losing weight than skipping meals.
What and when should a wrestler eat before a match? Focus on fluids and carbohydrates. Ideally a wrestler should eat at least 3 hours before the competition and choose foods high in carbohydrates (see the sample lunch above). A small snack after weigh-in is also recommended. Drink at least 16 oz of fluid within the hour before the match. A sport drink containing carbohydrate is an ideal choice during this time.
During a tournament, what should wrestlers eat between matches?
The wrestler should continue to focus on hydration, specifically choosing beverages that contain energy and electrolytes. Sports drinks between matches would be ideal choices. Wrestlers should also eat high-carbohydrate snacks. Sample high-carbohydrate snacks to pack for tournaments are: low-fat granola bars, pretzels, bagels, crackers, high-carbohydrate energy bars, fig bars and fruit.
Remember to begin losing weight slowly before the season starts. Focus on hydration and healthy eating in season! Good luck!
The Gatorade Sports Science Institute® was created to provide current information on developments in exercise science, sports nutrition, and sports medicine and to support the advancement of sports science research.
Used with Permission from the Gatorade Sports Science Institute
