Best Wrestling Diet for Weight Loss and Maximum Performance

What is the best wrestling diet for weight loss?  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 wrestling.  This article is not about not eating, dehydrating yourself, or what age to cut weight.  Crash diets only make wrestlers weak when it comes time to compete.

Wresting nutrition is important part of a wrestlers diet plan. If a you will follow a good wrestling weight loss plan, you are the best wrestler possible and still keep all of your strength.

Wrestling Diet - Best Wrestling Weight Loss Diet Plan|wrestling nutrition weight loss tips

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Start Wrestling Diet Early for Best Results

Start your wrestling weight loss plan early.  Don’t wait till a week before its time to compete or rank for a match. A gradual weight loss is best wrestlers diet.

A lot of wrestlers will wait to lose weight.  You are hurting yourself and not achieving your potential.  This only leads to you being an average wrestler.  Healthy eating should be part of your wrestling goals.

If you are going to lose weight for wrestling, you need to start eating right at least a month in advance.  Develop your wrestling weight loss plan early so you don’t have to starve yourself.  This will allow you to lose a small amount of weight each week.

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

A lot of wrestlers learn that the best way to lose weight for wrestling is to sweat it off.  This is the WRONG way!

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.

There is a time to reduce water intake.  That is usually 24 hours before a weigh in.  Did you notice I said reduce?  You still need water for your body to function.

I suggest a couple of ounces of water every three hours.  This is done to drop less than two pounds.

Wrestling Weight Loss does not Include Soda Pop

Soda pop is not part of a wrestlers diet.  The calories in a soda are empty calories.  I have seen wrestlers that did nothing different but stopped drinking pop and they would lose five pounds in a week.  Seriously wrestlers stay away from the soda!

Focus on the Right Nutrients in Proper Proportions

Here is where your wrestling diet should focus on eating the right things to promote energy and efficient weight loss.  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

Reduce Calorie Intake to Proper Level

This part is important to a wrestlers diet plan.  Your body requires a the right calories to drop weight for wrestling and keep your strength.  If you cut your calorie intake too much, your body will do into starvation mode and your metabolism will actually slow down and you will stop losing weight.  The trick is to cut your calorie intake enough so that your body will use your fat reserves and keep your metabolism firing at top capacity.  I recommend that you only drop your calorie intake to 80% of your daily requirements.  For example if you need 2,000 calories a day, then your reduced calorie intake is around 1,600 calories.

If you want an idea on what your calorie requirements are, you can see them here.

Monitor Food Intake or Workout More?

In my opinion, it is better to watch your food intake.  There are 3,600 calories in a pound.  Do you realize how hard it is to burn 3,600 calories?  Let me give you an example:  If you run 5 miles, you will burn about 1,000 fat calories.  You are already at wrestling practice five days a week.  Don’t make things harder on yourself by consuming more than you need.

Stay Focused on a Proper Wrestling Diet

A good wrestling weight loss plan is a long-term plan.  You should focus on eating right and changing your lifestyle.  I know you want that big steak or that greasy burger and fries.  Keep your eyes focused on the prize. That prize is having the best wrestling season possible.

Healthy Eating will get Best Results

Wrestlers will need to experiment to find the best wrestling diet that works best for you.  If your looking for supplements you can click here for nutritional products.  Do you have any wrestling weight loss tricks?

We would love to hear from you.  Post a comment or visit our Facebook page to connect with us on weight loss plans for wrestling.


Best Wrestling Diet for Weight Loss and Maximum Performance — 2 Comments

  1. Thanks for the tips. I’m about to start my Freshman wrestling season and there are a lot of guys on the team that should read this.

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