A lot of wrestlers will lose weight to get down to a lower weight class. I would like to talk about a proper way to lose weight for freestyle wrestling. If you follow a good wrestling weight loss plan, you are the best wrestler possible and still keep all of your strength.
Many wrestlers are so heavily focused on making weight they will start to cut corners in their diet. While this might make them lose a few pounds and drop a weight class, their body becomes deprived of the nutrients it needs to function. A proper diet requires the balance of carbs, fats and proteins.
Proper Nutrition is Important
Getting the right calories is an important part of a good wrestling diet. Stay away from calorie dense foods, such as pancakes and french fries. Instead focus on nutrient dense foods like whole grains, fruits, vegetable and lean turkey.
Wrestlers need to Drink Lots of Water to Lose Weight
You need water to support your metabolism and keep your body health. I recommend that you drink more water than normal. This will help you feel full, stay healthy and your body will burn more calories from the extra water.
Focus on the Right Nutrients in Proper Proportions
Good carbohydrates such as pasta, fruits and vegetables provide a healthy source of energy. Avoid simple carbohydrates found in processed sugars as these will only cause a crash after a short energy burst. Carbohydrates should comprise about 55-60% of a wrestler’s diet.
I have focused on consuming super foods. Super foods are nutrient dense foods that promote a healthy metabolism and have anti-oxidant properties. Here is a typical list of foods my son and I will eat to lose weight for wrestling.
- Whole grain pasta and cereals(we avoid bread)
- 2% cheese sticks
- Skim Milk(Borland has a great skim milk)
- Low calorie yogurt
- Walnuts and almonds(not a lot because they are high in calories)
- Chicken breast and lean turkey meat
A good diet and eating habits are more than just fats, carbs and proteins. Hydration and vitamins are important as well. Dehydration and vitamin deficiencies can stop a wrestler in his tracks and make all his training and dieting useless. Keep hydrated during workouts and take a vitamin supplement if necessary. Eating a healthy and balanced diet and keeping hydrated provides the solid foundation for a successful wrestling season.
And there are many freestyle wrestling clubs which will provide you complete diet chart and will help you to become a good wrestler.