Wrestling is a high-endurance contact sport that places continual strain on competitors. According to a report written by the American Sport Education Program, the fatigue factors in wrestling are numerous and can include: overheating, dehydration, muscle over-extension and repetitive use injury. Familiarizing yourself with the potential pitfalls and dangers of the sport can help you maintain power over an extended period of time.
Diet
Improper diet is one of the leading causes of fatigue during and after a wrestling match. Over-consumption of sweets and simple carbohydrates before a match can offer quick bursts of energy that quickly fizzle out, while carb-loading and meal-skipping can have a negative effect on your overall power output. The USA Wrestling Connecticut website recommends diversifying your diet to include a healthy variety of fresh foods while emphasizing wrestling diet tricks such as fruit, baked potatoes, egg whites and skim milk.
Dehydration
Dehydration caused by the intake of caffeine or diuretic supplements such as dandelion root is a common instigator of fatigue during a wrestling match. Early signs of dehydration can include thirst, dry mouth, increased heart rate and a feeling of hot-headedness, which can lead to dizziness or nausea. Fight this fatigue factor by drinking plenty of water in the hours before and after your wrestling practice or match while curbing your intake of diuretic substances such as green tea, beets, cabbage, asparagus, Brussels sprouts, lettuce, raw onions and cucumbers.
Cardiovascular Stamina
The Mayo Clinic recommends at least 30 minutes of daily aerobic and cardiovascular exercise for improving stamina in the lungs and heart. When a wrestler begins to feel out of breath, he is experiencing fatigue due to a lack of stamina. Intensify your workout by selecting a daily cardiovascular exercise that raises your heart rate to 70 to 85 percent of your maximum, such as such as running, hiking, bicycling or swimming.
Considerations and Concerns
If you feel that wrestling exhausts you quicker than other people in your weight category, talk to your doctor about health conditions that may be holding you back. Always consult your personal physician before taking on a new sport or exercise regimen that is more strenuous that what you are used to. Inform your coach immediately if you experience any chronic pain or other harmful symptoms during wrestling competition or practice.
