How to Diet For Competitive Wrestling
Because wrestling is divided into weight classes, many wrestlers try to gain or lose weight to stay in their weight class. Many wrestlers however, choose a diet that is unhealthy just to lose weight. Coaches, dieticians and doctors all believe that dieting for competitive wrestling should start during training, not at the time of the match.
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Instructions
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Begin your diet during training to adjust to the type and amount of food you're eating. If your diet goal is to gain weight for competitive wrestling, do not try to gain weight by eating high sugar and fattening foods. Eating cakes and cookies will add weight, but you are only adding fat to your body because sugar is a simple carbohydrate. The goal should be to strengthen your muscles and add muscle mass. Diets that are higher in protein and complex carbohydrates will help you gain muscle mass.
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Reduce your calorie intake by 250 to 500 calories a day to lose one to two pounds of weight a week. Choose a diet for competitive wrestling that is balanced and varied. Avoid high calorie fats like bacon, lard or fatty meats. Avoid high calorie sweets like cakes, cookies and ice cream. Eat fruit for dessert to store up essential vitamins and minerals. They will also give added energy to your diet. Eat complex carbohydrates like pasta and vegetables for extra energy, especially before a match.
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Avoid taking nutritional supplements unless specifically approved not only by your coach but also by your doctor. Many weight-gaining formulas are very high in empty calories and only add fat. Supplements and medications to help you diet may disqualify you from wrestling, so make sure the supplement you are taking is on the approved list.
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Tips & Warnings
Always consult your doctor before beginning any sport or diet.
