Wrestling is a sport in which maintaining a low or steady weight is often required for competition. Because wrestlers compete in certain weight categories, even an extra pound or two can put them in a higher weight class, fighting against other guys or girls who are heavier or at the higher end of the weight-class range. According to the "Cornell Daily Sun," many wrestlers try fad diets or dehydrating themselves by restricting fluid intake to cut weight. However, these methods are dangerous and have serious health risks. Adhering to a nutritious diet plan, combined with regular physical activity, is the optimal way for wrestlers to cut weight safely. Always consult with a physician prior to making any changes to your diet or exercise regimen.
Protein
Wrestlers should aim to eat protein with every meal or snack to help lose excess weight. Protein is an essential nutrient needed in the diet for the growth, maintenance and repair of muscle and body tissue. Because muscle has a higher metabolic rate than fat, increased lean mass increases the rate at which calories are burned, even at rest, to aid in weight loss and fat-burning potential. Protein also satiates the appetite, which prevents you from overeating foods that are high in calories and prevent weight-loss efforts. Wrestlers can incorporate more protein into their daily diet with eggs for breakfast, chicken or fish with a green salad and vegetables for lunch and dinner, and snacks of low-fat string cheese and yogurt with nuts.
Drink Water
Contrary to popular belief, drinking water will not increase water weight and thus put higher numbers on the scale. On the contrary, drinking more fluids helps eliminate excess water in the body by increasing urination frequency. In fact, drinking less often might trigger the body's survival mechanism, forcing it to hang on to as much water as possible if it perceives a dehydration threat. Water also helps decrease digestive upset, such as constipation or flatulence from slowed digestion, by pushing waste materials through the body for elimination. Because water is filling, it will help prevent you from eating foods when you are not hungry, decreasing the risk of weight gain. Aim for 8 to 10 cups of water daily, or more, depending on how intense your training workouts are.
Fruits and Vegetables
Fruits and vegetables should form the foundation of a healthy diet plan. Because they are low in calories, have little to no fat and contain only natural sugars, increasing intake of produce in lieu of other high-calorie foods can help in cutting weight. Fruits and vegetables are rich in essential nutrients, vitamins and minerals needed for normal body functions and hormonal balance. Furthermore, they are a source of dietary fiber, which stabilizes blood sugar levels to prevent hunger cravings for foods high in sugars, fats and calories. Aim for a minimum of five daily servings of a variety of fruits and vegetables with meals and snacks.
Whole Grains
Low-carb advocates such as Dr. Robert Atkins, author of the 2002 "Dr. Atkins' New Diet Revolution," say carbs lead to weight gain by increasing insulin production. However, not all carbs are created equal, and restricting them in the diet can lead to lethargy, weakness and fatigue, which are not ideal for a competitive wrestler. While simple, processed carbs are higher in sugar and should be avoided, wrestlers should incorporate whole-grain carbs into their diet plan. Whole grains are a source of essential vitamins and minerals that aid in energy metabolism, as well as dietary fiber, which delivers a steady source of energy to the body and brain. Healthy whole-grain foods include whole-wheat bread, brown rice, quinoa, amaranth and oatmeal.
References
- "Cornell Daily Sun": Wrestlers Weigh Weight-Cutting Options
- "Dr. Atkins' New Diet Revolution (revised edition)"; Dr. Robert Atkins; 2002
- "Nancy Clark's Sports Nutrition Guidebook (second edition)"; Nancy Clark; 1996
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