Tips
Prior to Competition
3
Days Out- IF you have a morning workout, wake up 6lbs ov=
er.
Lose weight and eat and drink back to 6.5, this will allow you to be 6 over
before afternoon practice. If you are not going to work out, wake up at 5 or
less over. Then you can have 1.5lbs of food and liquid before afternoon
practice. Most likely you will be doing to workouts on this day. When you e=
at
and drink on go with a 60-40 combination, 60% liquid, 40% food. For example,
2lbs would be about 20 ounces liquid and 12 ounces of food.
2
Days Out- If you have a morning workout, which you proba=
bly
will, wake up 4lbs or less over. Lose weight and eat and drink back to 4.5 =
this
will allow you to be 4 over before afternoon practice. =
If you
are not going to work, out wake up at 3 or less over. Then you can h=
ave
1.5lbs of food or liquid before afternoon practice, go ¾lb liquid and
¾ lb of food. Go with a 50-50 combo of food to liquid.
1
Day Out- Wake up 2lbs or less over.
Come to work out at no more than 3 over. Get down to weight on this day to =
make
it easier for the next day. This allows you to get food in your system for =
the
next day’s competition. On this day you should generally only workout
once. Go with a 50-50 combo of food to liquid.
Weigh-Ins-
If afternoon match wake up on weight or ½ over, have someth=
ing
small to eat plan to lose about 1lb or more if you can do it easily prior to
weigh-ins. Try to eat more than you drink.
If
night match, wake up ½ to a lb or so over, so you c=
an
eat 2lbs of food and liquid, you will drift quite a bit during day, work out
close to weigh-in time. This allows you to eat on the day of weigh in to gi=
ve
you the necessary energy for your match.
**The last 24 hours before weigh-ins push to eat
more and drink less. Many of you want to drink because you feel thirsty, but
you do not receive the necessary energy through liquid alone. We would rath=
er
they ate some foods that had liquids in it, such as fruits and vegetables.
Proteins are best to eat during last 24 hours, it
stays in your system longer giving you more energy.
After
Weigh-Ins
After weigh-ins, in a small time frame such as =
one
or two hours, we want our guys to eat carbohydrates and rehydrate
as much as necessary. It is very important to not over eat and over hydrate=
. Once
again try to eat food first, rather then fill their stomachs full of liquid=
s.
Between
Rounds at Tournaments
Wrestlers should constantly be eating during
tournaments. The portions can be small, but have to be essential nutrients,
mainly carb foods and fruits and vegetables. En=
ergy
and carbohydrate drinks are great for in between matches, but once again you
want the wrestler to have a balance of food in their system and not just
liquid. Fruits get into your system the fastest.
Multiple
Weigh-Ins-
If there are two or more weigh-ins, a wrestler
still should be eating, without over con summing. It’s very difficult=
for
wrestlers to understand the concept that the more you eat the more you will
lose. Without the proper energy in their bodies they will not be able to pu=
sh
themselves hard enough to lose as much as they would if they had eaten
something. Also, if they do not have the necessary energy they run the risk=
of
losing and will not be able to complete the next day regardless of weight.<=
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