One-quarter to one-third of high school and college wrestlers participate in unhealthy weight-loss techniques, reports the American College of Sports Medicine. Some attempt to lose weight at a rate of 4 to 7 pounds per week to make their weight class, with the recommended healthy rate being just 2 to 3 pounds per week. Repeatedly losing and regaining weight results in a decrease in muscle mass and can have long-term implications for a wrestler's health, growth and performance. With a little planning and incorporation of good nutrition principles, you can eat meals that support performance and health while cutting weight before competition.
Calories and Nutrients
Wrestlers trying to cut weight should consume no fewer than 1,700 to 2,000 calories per day. This is enough to provide the energy you need for workouts as well as to provide enough nutrition for growth and normal bodily functioning. About 55 to 60 percent of your daily meals should consist of quality carbohydrates, such as whole grains, fruits and vegetables. Another 20 to 30 percent of calories come from healthy fats, such as those found in avocados, olive oil, salmon and nuts. A final 12 to 15 percent of calories come from protein, including sources such as lean meats, low-fat dairy, beans and poultry.
Breakfast Ideas
Fasting by skipping breakfast should be avoided because it can cause your blood sugar to plummet and your body to eat into muscle tissue for energy. Healthy breakfasts that keep your calorie intake under control but still provide essential nutrients include peanut butter with a slice of whole-grain toast, a cup of low-fat milk and a banana; oatmeal with raisins, milk and a small serving of apple juice; or a poached egg with whole-grain toast, a cup of melon and a cup of low-fat milk.
Convenient, Light Lunches
If you find yourself eating out for lunch, look for baked or broiled meats and limit the amount of dressings and sauces you order on salads or pasta. Go for extra vegetables on pizza, in lieu of high-calorie processed meat toppings, and request whole-wheat buns for sandwiches. Healthy, convenient lunch options might be a simple turkey sandwich on a whole-wheat pita with tomato and a cup of low-fat milk; a small hamburger on a whole-wheat bun with baked potato chips and a cup of low-fat milk; or two slices of veggie pizza with an apple.
Dinner Options
At dinnertime, portion control is key. Stick to just 3 ounces of protein and a half to full cup of grains. Continue to skip the fried foods and opt instead for entrees such as baked turkey with a baked potato and steamed vegetables; homemade bean and beef chili with brown rice and a side salad; or grilled chicken tacos with a small amount of avocado and salsa. If you find yourself hungry between meals, snack wisely. Air-popped popcorn, fresh fruit, low-fat pudding and plain yogurt with berries help fill you up while still keeping your calorie intake under control.
Original article and pictures take healthyeating.sfgate.com site
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