About Wrestling Diets

Wrestlers are generally intense athletes who sometimes resort to extreme measures to lose pounds in order to make weight. Some methods of losing weight are effective in dropping pounds but harmful to the athlete's health or even fatal. In 1997, three collegiate wrestlers died while trying to cut weight using unsafe methods. In order for wrestlers to perform their best, adequate nutrition and hydration must be part of their diet.

Off-Season Preparation

Wrestlers benefit by getting lean and strong prior to their season. High school wrestling in some states, such as Wisconsin, requires skin-fold testing at the start of the season to determine what weight class a wrestler can compete in based on current weight and body-fat percent. Losing fat and building strength with sensible nutrition and hard training before the season starts avoids dieting during the season when energy is needed for practice and meets.

Weight Loss

Wrestlers who want or need to decrease weight should remember they are trying to lose fat, not water or muscle mass. Strategies for losing fat while maintaining muscle include losing no more than 2 lbs per week, avoiding yo-yo dieting as well as fasting, and consuming food every four hours. Decreasing calories by 10 to 20 percent per day and training hard during wrestling practice can adequately reduce body fat.

What to Eat?

Wrestlers need carbohydrates which convert to muscle glycogen in order to have the energy they need to practice and compete hard. Healthy carbohydrates in the form of whole grain breads and cereals, pastas, rice, fruits, vegetables and beans can all contribute and should make up about 55 to 65 percent of the athlete's diet. High-fiber foods such as fruit and whole grains aid in feeling full when the athlete is watching caloric intake.

Protein and Fat

Wrestlers need 1.5 to 2.0 g of protein per kg of body weight daily. For a wrestler weighing 150 lbs, this is equivalent to 102 to 136 g of protein. Ideally, wrestlers should choose lean meats and fish, low-fat dairy, egg whites and beans as good sources of protein. Fat should make up no less than 20 percent of daily calories, and should primarily consist of healthier fats including those from nuts and seeds, canola oil, olive oil and avocados.

Hydration

Hydration, or getting enough fluids, is critical for optimal performance in practices and meets. Losing as little as 2 percent of body weight due to dehydration can result in measurable decreases in athletic performance. Dehydration can cause serious health effects or death. The National Collegiate Athletic Association (NCAA) has banned steam rooms, saunas, rubber suits, fluid restriction and diuretics due to concerns regarding dehydration in wrestlers. Athletes should consume enough fluids daily to produce clear urine as a sign of adequate hydration.