Wrestlers cutting weight to compete in a weight class sometimes take on unhealthy methods to lose weight. Find out how to lose weight safely Every high school wrestling program in American is required to use the national hydration assessment tests to determine if a wrestler is fit to wrestle. These tests are intended to analyze body fat percentages at the alpha weight and establish how much weight a wrestler can lose each week. When a wrestler reaches the minimum body fat percentage of 7% for boys or 12% for girls of their alpha fat composition, the wrestler cannot lose any more weight due to competition rules. This system was put in place to ensure healthy weight loss and to minimize the harmful side effects of rapid weight loss.
Wrestlers cutting weight to compete in a weight class is nothing new. Unfortunately, many of these athletes take on unhealthy methods to lose weight. When weight loss is done in a healthy way, the wrestler can become stronger and more competitive in a lower weight class..
An estimated 25%-67% of wrestlers use techniques such as over exercise, calorie restriction, fasting, and different dehydration methods to lose weight. Wrestlers tend to believe this type of action will improve their performance, but in reality this usually only makes things worse. Dehydration is a wrestler’s worst enemy Dehydration is a main health concern when losing weight quickly.
It occurs when a wrestler cuts off their intake of fluids. Dehydration is the worst method of losing weight since it causes quick decline in strength, endurance and mental alertness. Symptoms of dehydration can become noticeable after as little as 2% loss of normal water volume.
Drinking too little water in combination with heavy exercise may cause cramps or, in extreme cases, heatstroke and swelling of the brain which causes seizures and hypovolemic shock. A simple, efficient way of determining proper hydration is to check urine color. Dark urine (similar to apple juice) indicates dehydration and clear urine indicates adequate hydration.
Extreme reduction in calories can result in strength loss Malnutrition is also pretty common among wrestlers trying to lose weight quickly.
Dehydration combined with extreme calorie reduction can result in a loss of strength, muscular endurance, stamina, and concentration.
Sudden unhealthy weight loss can mean that a wrestler is not getting essential nutrients like protein, calories, B vitamins, iron, and zinc; this can cause depression, muscle atrophy and lower testosterone levels. Many wrestlers have gone as far as vomiting before weigh-ins in order to make a specific weight class for a wrestling match. Every high school wrestling program in American is required to use the national hydration assessment tests to determine if a wrestler is fit to wrestle.
These tests are intended to analyze body fat percentages at the alpha weight and establish how much weight a wrestler can lose each week. When a wrestler reaches the minimum body fat percentage of 7% for boys or 12% for girls of their alpha fat composition, the wrestler cannot lose any more weight due to competition rules.
This system was put in place to ensure healthy weight loss and to minimize the harmful side effects of rapid weight loss. In Colorado, for health and safety reasons, the state’s weight control program requires hydration testing with a specific gravity not greater than 1.025, which is tested immediately prior to the body fat assessment. Any wrestler’s assessment that is below 7% for boys and 12% for girls must have a release form signed by a healthcare professional to participate in an upcoming event.
This release won’t allow a wrestler to participate at a weight class below that for which the initial assessment allows. A 2 lb. variance above the scratch weight is permitted at the time of certification if signed by the parent and a physician. Tips for healthy weight loss for wrestlers Healthy weight loss tips: • Drink plenty of water. It is not worth cutting the weight if you can’t wrestle due to dehydration! It’s best to get a drink every 10-15 minutes at the gym and at least every 3-4 hours during the day.
• Reduce the fat in your diet: fatty foods may taste good, but are higher in calories. Learn and know what food sources are high in fat and avoid them. Learn what foods are low in fat and eat them. • Eat smaller, more frequent meals: keep snacks with you.
This will keep you from over eating during a sit down meal and also increase your metabolism. • Maintain strength training. You want to keep the strength you gained in the off season. • If you snack, eat fruits or pretzels instead of chips and candy. • Practice good nutrition by eating a balanced diet with a variety of foods.. Follow guidelines for a healthy diet. If you are restricting your intake, a daily vitamin/mineral supplement is helpful.
A basic supplement which meets 100% of the RDI required nutrients is all you need. • Slow loss is good loss: start losing weight early. 1 to 2 pounds per week. This will assume that the weight which you lose is mostly fat. Weight loss of more than 2-3 pounds will result in things you don’t want like muscle loss. • Get plenty of sleep. Unhealthy weight loss methods: • Don’t use sauna suits and garbage bag shirts. This method will overheat you very quickly.
They are NOT a safe or productive way to lose weight. Sauna suits only make you lose water weight faster causing dehydration. • Don’t fast. Starving yourself to lose weight is harmful to your body. You should try to eat healthy everyday. Not eating will make you tired and you may start to feel sick at times throughout the day. • Don’t drink too much caffeine (soda, coffee, etc.), as this will cause you to lose water through urine.
After practice, drink enough water to replace to the water you lost during practice. • Stay away from laxatives and weight-loss products. They can cause long-term health issues. • Don’t eliminate all carbohydrates or protein, from the diet as a means to achieving weight loss. Carbohydrates and protein are important in maintaining strength and endurance. • Don’t work out if you feel sick, dizzy or cold. These are signs of dehydration and heat illness. You won’t be able to lose any more weight without hurting yourself.
• Don’t rely on water loss to lose weight. If you are going to lose weight by sweating, limit it to the day of weigh-ins. Keep your weight within two or three pounds, fully hydrated, and you can sweat this off before weigh-ins.
Written by the Sports Medicine team at Children's Hospital Colorado.
best dating a wrestlers to lose weight - The Best Way to Lose Weight: Strength in Numbers�
Losing weight in order to wrestle may be necessary for some athletes, but there are certain measures to make sure you do it in a healthy fashion. Many wrestlers partake in the extremely unhealthy practice of "cutting weight" in order to shed pounds rapidly to get into a competitive weight class. By maintaining a nutritious diet, you can still lose weight but remain energized and healthy.
Determing Weight Depending on age, minimum body fat should be between 5 percent and 7 percent. Anything lower than this is unhealthy. When choosing a target weight at which to wrestle for the season, it is important to choose a weight that will still allow you to be healthy. Figure out how much weight you can lose while remaining above the minimum fat percentage, and then aim for an acceptable weight, advises the California Interscholastic Federation. Losing Weight When losing weight, it is important to do it slowly.
In addition to other health problems, losing weight rapidly can cause rapid loss of muscle. Cutting weight too fast can also result in a deficiency in the very nutrients you need for optimal performance.
Aiming for 2 to 3 pounds per week until you reach your target weight is a safe amount. In addition, losing weight slowly will allow you to concentrate more on wrestling and less on weight cutting. Cutting Weight Many high school wrestlers cut weight using dangerous practices such as running in rubber suits or winter clothes, spitting in cups, starvation, dehydration and sweating in saunas.
In addition to causing weakness, fatigue, dehydration, low blood sugar, fainting, heat exhaustion and heat stroke, cutting weight can also be fatal. In 1997, three rising college wrestling stars died from cutting weight. Caloric Intake According to the California Interscholastic Federation, a wrestler's caloric intake should be a minimum of 1700 to 2000 calories per day.
Because you exert so much energy when wrestling, you can still lose weight while taking in this amount of calories. You just need to make sure you get your calories from the right places.
(See References 1) Nutrition According to information from the American Dietetic Association posted by Lehigh University, wrestlers should consume between 2.3g and 3.6g of carbohydrates from sources such as whole grain breads, cereal, fruits and vegetables--per pound of body weight, per day.
Lehigh also suggests eating .55g to .8g of protein per pound and .45g of fat per pound, per day. Fish, poultry, lean meat, low-fat milk, yogurt, nuts and legumes can all be healthy options for protein, while olive oil, canola oil and nuts can provide healthy fats. • • • Copyright © 2018 Leaf Group Ltd. Use of this website constitutes acceptance of the HEALTHFULLY.COM and . The material appearing on HEALTHFULLY.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.
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Adam Elayan So you are thinking to start a wrestling program? Or you have just started wrestling? I know, sometimes it becomes very challenging for wrestlers to lose weight. For some it can be a very daunting task. An ill-informed diet can make you gain more weight. But you don’t need to do crash dieting or over-exercise to lose those extra pounds. No need to take those expensive weight-loss supplements either.
All you need is a healthy diet so that you become stronger and perform better in the long run. Here are some diet tips from who is a champion in wrestling! Drink Lots of Water to Lose Weight Dehydration is the biggest problem when you are trying to lose weight. It will not only hinder your weight loss but also affect your performance in the ring.
You may develop cramps or strength loss if you are not drinking enough water. So, it is necessary that you drink enough fluids throughout the day. You should also drink water after every 15-20 minutes in the gym or ring. Avoid beverages like soda and coffee. Also avoid diet coke or fruit drinks. Not only will they cause dehydration but will also add calories.
Reduce sodium intake Excess Sodium intake leads to water retention in your stomach. It will cause bloating and puffiness. So, reduce your salt intake and shed that water weight.
Always prefer fresh vegetables over packaged or canned food. Avoid dressing and sauces in a fast-food restaurant. Avoid eating at fast-food chains. Yes that includes eating pizza, burgers! That will only add calories and extra sodium in your diet.
Consume protein-rich snacks after workouts Fat usually slows down our digestion. But eating protein rich food after workouts will improve your metabolism. You will keep on burning fat after exercise. It will also help in maintaining the muscle mass for energy.
You should include whey protein shakes and yoghurt snacks in your diet. You can also eat your favorite peanut butter and jelly sandwich! Eat high-carbohydrate food I know a lot of wrestlers who stop eating carbohydrates in order to lose weight quickly. But this is a big mistake. You need energy for your ! So, indulge in a high-carbohydrate bar while you are cutting your weight. So, next time you are about to start your wrestling practice, eat high-carbohydrate food to fuel your body and to kick start your weight loss.
The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)