Nutrition

Nutrition/Weight Management

Proper nutrition is an important part of a wrestlers journey. Learning to properly fuel their body and control their weight is critical at the higher levels of our sport. We don't want wrestlers cutting weight at the youth level. If they want an advantage in competition see our Coaching Philosophy page to learn more. There will be times at end of season tournaments where a wrestler may need to manage their weight. This is also a great opportunity for them to learn some basics of nutrition. Below are a few basic concepts.

Hydration

We need all of our athletes drinking plenty of water throughout the season. Amounts vary depending on the size of the wrestler. Simply drinking water instead of soda or juice can help stay hydrated and regulate weight

Protein

Wrestlers should be consuming 1g of protein per 1lb of body weight. They will be working extremely hard and will need protein to recover. Basic protein sources are: chicken, fish, lean beef, eggs, low fat milk, yogurts, and nuts. Protein bars or shakes can be a good addition.

Vitamins

Fruits & vegetables can be a great way to get vitamins needed. It can be difficult especially for young children to get the proper amount of vitamins and minerals. A once daily vitamin is a great option for this. Vitamin C is critical, especially during the winter season.

Carbohydrates

This is what provide fuel and energy for our wrestlers so they're able to perform their best. It's recommended to have a combination of both complex carbs (potatoes, pasta, rice, corn) and simple carbs (fruits & veggies). Simple carbs are also a great option between matches. Fiber is also an important aspect of a wrestlers diet. Aim for 20g per day.

Weight Management Basics

Elementary and Middle School wrestlers should be within 1lb-2lb of the weight class they are registered for. The info below is based on this criteria
Eliminate Junk Food!
Sodium - This will cause water retention. A reduction in sodium leading up to a weigh in can help reduce water weight.
Water intake - Over hydrating several days prior to a weigh in will help the body allow excess water to shed. Stop consuming water several hours prior to the weigh in time
Carb Reduction - Carbs while great for fueling the body can also retain water. A carb reduction 2-3 days prior to the weigh in can help shed excess water weight.
Weigh In Time - You will generally weigh close to 1lb less in the morning prior to consuming food or water. Knowing your body fluctuations ahead of time can help for planning. If you typically weigh 1lb less in the morning and are .5lb over the night before, you should be able to make weight in the morning.
Talk to your coach and come up with a plan together. If you're more than 2lb over you're in the wrong weight class!

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