Wrestling competition often begins officially with a weigh-in, a ceremonial occasion in which each athlete proves his body weight is low enough to compete in his chosen weight class. Making weight often requires denying your body basic levels of fluids and calories, meaning your recovery between weigh-in and match time can have a significant impact on your match.
Weigh-In Basics
In a wrestling match between two equally skilled and conditioned athletes, the larger wrestler is likely to win. For this reason, wrestling competition is divided into weight classes. To compete in a specific class, a wrestler must weigh at or less than the maximum. The weigh-in to confirm this typically takes place one to three hours before the first matches of a competition. Wrestlers often work to compete below their natural body weight for the competitive advantage this provides.
Cutting Weight
A paper published by Vanderbilt University says 75 percent of wrestlers use fasting and dehydration methods to make weight. These practices leave the body short on blood glucose, muscle carbohydrate and body water, all of which are necessary for athletic performance specifically, and for good health in general.
Fluids
Consuming fluids after the weigh-in helps restore your body to a healthy level of hydration and blood volume. According to the Gatorade Sports Science Institute, a wrestler's goal should be to consume 150 percent of the water weight he lost while cutting weight. These fluids should include water and sports drinks containing electrolytes. Athletes should not gulp down the fluids, but rather drink in slow, steady sips during the hours before a match.
Food
Eating after the weigh-in should increase the energy available to your body. Taking in carbohydrates, even simple carbohydrates, will give an athlete's body the energy rush it needs. High-sugar foods are not appropriate, nor are salty foods that might interfere with rehydration. Pasta is a favorite because of its high-carbohydrate energy load, ease of portability and taste. As with the fluid consumption, it's better to eat slowly and steadily than to gulp down the food.
Too Much of a Good Thing
A wrestler is likely to be hungry and thirsty after weighing in, and eating and drinking enough food is important to his health and performance. However, eating and drinking too much can lead to sluggishness, an upset stomach and even nausea. A wrestler should eat until he feels full, but stop before feeling stuffed. Save the rest of your appetite for after the match.
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