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Good Foods to Eat When Cutting Weight for Wrestling

author image Chris Callaway
Chris Callaway started writing professionally in 2007 and has worked as sports editor, managing editor and senior editor of "The Racquet" as well as written for the "La Crosse Tribune" and other newspapers in western Wisconsin. He graduated from the University of Wisconsin-La Crosse with a Bachelor of Arts in English and communications.
Good Foods to Eat When Cutting Weight for Wrestling
scrambled eggs on plate Photo Credit: vertmedia/iStock/Getty Images

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
small pitcher of skim milk Photo Credit: 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
grilled chicken breasts Photo Credit: 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
bowl of raspberries Photo Credit: 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
glass of water Photo Credit: 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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