Tip # 1: Eat the right amount of protein
The muscles in your body are where the energy you get from your food goes. This is what moves you on the wrestling mat and allows you to do the physical things you do; Your muscular system is where your metabolism lives. On a low-calorie diet (when you cut weight) the body is forced to rely on energy stores because you are no longer feeding the enough gas to walk. This is in the form of body fat and glycogen (stored carbohydrates / sugar) in the muscle cells. When the glycogen runs out, the body turns to body fat and then protein to burn for energy. Since the muscles are made of protein, if you do not eat enough dietary protein when you cut weight, your body will turn its own muscle tissue into food. Not only will this make you weaker and have poor mat results, but it will also cause some type of temporary damage to your metabolism.
This is why eating protein while cutting weight is super important, though not the end of the story; you need to eat the right amount to be effective. This is counted on a simple body fat test that not only tells your percentage of body fat, but also your lean body mass. To avoid losing muscle on a reduced-calorie diet, eat at least the same amount of protein (in grams) as your calculated lean body mass. Given the excessive amount of workout wrestlers who perform daily during exercise, you should also add 10-15 grams of protein (on top of your lean body mass count) to help recover and avoid exercise. For example, at 145 pounds wrestler who has a lean body mass of 138 pounds. should eat between 150-160 grams of protein a day. Once you’ve got your protein needs per day. Once established, you can control your weight loss by manipulating the amount of carbohydrates you eat per day. Day.
Tip # 2: Front End Load your calories
The best way to reduce body weight and still keep performance levels high is to lose body fat and water weight while maintaining muscle mass. After determining the right amount of protein to eat, the best way to do this is to reduce dietary fat to a minimum and choose only pure, natural carbohydrates as your main calorie source. The majority of your carbohydrates should first be starch like rice, sweet potatoes and oatmeal with bread and pasta as secondary choices. Mix fibrous carbohydrates such as green leafy vegetables with the starch you eat in as many meals as possible. In addition to breakfast, eat 1-2 servings of broccoli, Brussels sprouts, asparagus or green beans at each meal. Remember that corn, peas and beans can be eaten but treated as starch and should not be counted as fibrous vegetables when trying to lose weight. Fruit can be eaten, but if body fat loss is your goal, fruit should be eaten in limited quantities in the first part of the day.
For the easiest and best weight loss, advance your calories from largest to smallest with the first part of your day. In other words, breakfast is the biggest meal of the day, the second meal is the next largest, the third meal is even smaller, and the fourth and the fifth (if you eat so many) consist only of protein and vegetables. Staggering your calories like this makes your body an extremely efficient machine. After a few days of eating like that, you get hungry and hungry at night and absolutely starve for breakfast – which works well since it’s your biggest meal of the day. Eating all your starch in the first half of your day will load your body with plenty of fuel for workout after school. Eating the fewest calories at night will leave your stomach empty before bed, before the 8+ hour fast body goes through when you sleep.
Tip # 3: Water Loading
Water is an essential nutrient for any wrestler. If even the slightest bit dehydrated, the performance suffers. As much as wrestlers sweat in practice, they must constantly force water down to prevent dehydration. Moving water from the body is also a significant part of the cutting weight, as it is mostly water weight that is lost. If you drink very little water so that the body is dehydrated at the limit, it will try to hold onto the water it has, rather than lose it. Conversely, if you steadily increase the amount of water you consume over a short period of time, the urination will also increase to pass the water through. This is the principle used in a method called water loading. Water load is simply loaded onto drinking water 3-4 days before weighing and then cut out just before weighing. Water loading is an effective natural diuretic method, but should be done in moderation. The amount of water you build up depends on the size of the athlete, but trying to drink 3-4 liters of water in one day is NOT a smart practice and can lead to injury. Most athletes get the best effect and build up to 1-2 gallons a day.
That is how it works. If you weigh in on Friday at. 16, start your water load on Tuesday. On Tuesday, start increasing the amount of water you drink to get at least ¾ to 1 gallon throughout the day. On Wednesday, try drinking more than a gallon of water. Thursday, try drinking more than a gallon of water up to your last meal of the day. After your last meal on Thursday and up to the weigh-in on Friday, limit your water intake to just sips when you need it. By drastically increasing the amount of water you drink, this acts as a natural diuretic and the body begins to urinate much more frequently. After the water restriction on Thursday night, the body continues to urinate as it has effectively lost several kilos of water weight throughout the week until it is weighed. Drink at least 16+ oz after weighing in. To replenish what was lost in this process. While drinking so much water during the week, you will notice that you lose more water weight during practice. This method is safe and easy to do and also ensures that you are nowhere near dehydration.