Good Foods to Eat When Cutting Weight for Wrestling

Wrestlers are some of the most weight-conscious people on the planet, because being just an ounce overweight could keep them from wrestling in a match. Many wrestlers need to cut weight to qualify for their weight class, and there are ways to do so without risking your health. When cutting weight, you want to be especially sure to get enough nutrients in the food you eat so that your body has enough energy to wrestle.

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Skim Milk

small pitcher of skim milk (Image: YelenaYemchuk/iStock/Getty Images)

Skim milk is packed full of vitamins and minerals, like calcium and Vitamin D, but does not have as many calories or fat as 1 percent or 2 percent milk does. According to the Dairy Council of California, skim milk has 92 calories per serving, whereas 1 percent and 2 percent milk has 127 and 139 calories, respectively. Skim milk is also fat free, while other types of milk may have up to 8 grams of fat per serving. Skim milk will give you the nutrition you need while helping you cut weight better than other types of milk.

Lean Protein

grilled chicken breasts (Image: beti gorse/iStock/Getty Images)

All the protein that you need in one day can come from one 4 oz. chicken breast, and too much protein can simply sit in your body and be stored as fat. Protein is important, as it gives you fuel, but make sure that you are eating the right kinds of lean protein, such as chicken breast, fish, eggs, flank steak or lean hamburger.

High Fiber Foods

bowl of raspberries (Image: Olha_Afanasieva/iStock/Getty Images)

Eating foods that are high in fiber will not only help keep you full, but also will help to keep your dietary system regular, both of which help you avoid gaining weight if you are not actually cutting weight. High-fiber foods that you can incorporate into your diet are fruits, especially raspberries, and vegetables, especially peas and broccoli. Most types of beans, bran and whole-wheat pastas are high in fiber, as well.


glass of water (Image: tycoon751/iStock/Getty Images)

Keeping your body hydrated is perhaps the most important aspect of a wrestler's nutrition, and staying hydrated helps your body perform at a high function, which is necessary to cut weight. Drinking water before meals helps to suppress your appetite, and incorporating foods that have high concentrations of water, such as grapes, helps to hydrate you as well.

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