Wrestling requires a great deal of power, technique, swiftness, and endurance to outcompete their opponents. Matches can be short or long with many going into overtime extending beyond 10 minutes. This can be brutal if the athlete is under-fed and under-fueled because of weight cutting or calorie restriction.
Maintaining, gaining, or losing weight does not have to undercut performance. Your eating and fueling habits should support your training, performance, and overall recovery.
This article provides quick tips on how wrestling student-athletes should be eating and fueling in pre-season. I will also provide insight on how to eat to maintain energy and strength, as well as what to pack for wrestling tournaments.ย
๐๐ซ๐-๐ฌ๐๐๐ฌ๐จ๐ง ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐๐ ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ ๐ ๐๐ฌ๐ญ ๐ฉ๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ฒ ๐๐ฌ ๐ ๐ฐ๐ซ๐๐ฌ๐ญ๐๐ซ.
๐๐ซ๐-๐ฌ๐๐๐ฌ๐จ๐ง ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐๐ ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ ๐ ๐๐ฌ๐ญ ๐ฉ๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ฒ ๐๐ฌ ๐ ๐ฐ๐ซ๐๐ฌ๐ญ๐๐ซ.- Aim for 1.4-1.8 g/kg/BW/day of protein.
- ๐ญ๐๐ ๐ 150-๐๐๐๐๐ (68 ๐๐) ๐๐๐๐ ๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐, ๐๐๐๐ ๐๐๐๐๐๐๐ ๐๐ ๐๐๐๐๐๐๐ 95 ๐๐๐ 122 ๐๐๐๐๐ ๐๐ ๐๐๐๐๐๐๐ ๐๐๐ ๐ ๐๐.
- Focus on building a plate that contains protein, carbs, produce, healthy fats, and hydration. See an example of our athlete performance plates based on goal below. You can also download my nutrient timing and athlete’s plate PDF HERE.
- Do NOT overly restrict kcal if you are trying to lose weight. ๐๐ก๐๐ญ ๐๐๐จ๐ฎ๐ญ ๐ญ๐จ๐ฎ๐ซ๐ง๐๐ฆ๐๐ง๐ญ๐ฌ/๐ฉ๐ซ๐ ๐๐ง๐ ๐ฉ๐จ๐ฌ๐ญ-๐ฐ๐๐ข๐ ๐ก-๐ข๐ง๐ฌ? -Carbs + protein before and after weigh-ins -Limit fiber, sodium, and starchy carbs immediately before weigh-ins
- ๐๐ผ ๐ป๐ผ๐ ๐น๐ผ๐๐ฒ ๐๐ฒ๐ถ๐ด๐ต๐ ๐ฏ๐ ๐ฐ๐๐๐๐ถ๐ป๐ด ๐๐ผ๐ผ ๐บ๐ฎ๐ป๐ ๐ธ๐ฐ๐ฎ๐น ๐ผ๐ฟ ๐ผ๐๐ฒ๐ฟ๐น๐ ๐ฟ๐ฒ๐๐๐ฟ๐ถ๐ฐ๐ ๐ผ๐ป ๐๐ผ๐๐ฟ ๐ป๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป. ๐ฌ๐ผ๐ ๐๐ถ๐น๐น ๐ฒ๐ป๐ฑ ๐๐ฝ ๐น๐ผ๐๐ถ๐ป๐ด ๐บ๐๐๐ฐ๐น๐ฒ, ๐ถ๐บ๐ฝ๐ฎ๐ถ๐ฟ๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐ฝ๐ฒ๐ฟ๐ณ๐ผ๐ฟ๐บ๐ฎ๐ป๐ฐ๐ฒ, ๐ฎ๐ป๐ฑ ๐ต๐ถ๐ป๐ฑ๐ฒ๐ฟ๐ถ๐ป๐ด ๐๐ผ๐๐ฟ ๐ต๐ฒ๐ฎ๐น๐๐ต ๐น๐ผ๐ป๐ด-๐๐ฒ๐ฟ๐บ.ย
Losing fat and making weight the right way
Calorie, protein, fat, and carbohydrate recommendations:
- Carbohydrate needs range from (1-3 g/kg/bw/day).
- Protein needs vary based on goals, training, and intensity but the right place to start is (1.4-1.8 g/kg/bw/day).
- Fat recommendations include (0.8 1.0 g/kg/bw/day).
- If you’re trying to lose fat you increase the fruit/veggies on your plate which are lower in kcal and increase your protein. See how these two performance plates are different. The plate on the right is maintained given the portion of carbs is greater. Carbs are a higher energy source and if we do not use them we store them. If you are trying to lose fat you need less kcal/less carbs. In doing so you will be able to eat in a kcal deficit by increasing protein which supports satiety.
- Weight loss versus fat loss is explained in greater detail HERE.
- You must be in a kcal deficit to lose fat. Track your nutrition in My Fitness Pal or a nutrition tracker.
What to eat before and after weigh-ins
See a sample wrestling menu here.
You have to PLAN AHEAD! If you don’t plan your meals and snacks in advance you’re less likely to eat the right foods. Want to be a champion? Do the planning in advance. Opportunity favors the prepared!! You never know how long a match will be.
You will need to fuel before you hit the mat. Nothing too heavy just enough carbs and calories to give you the burst of energy to compete. We recommend dried fruit, a 100% fruit bar, 1/2 turkey sandwich, a sports drink, and 1/2 bagel. See the options listed.
Dual meets and tournaments can be long. Bring sports drinks as a simple option to replace carbs and offer additional sodium, potassium, and magnesium that help with muscle contraction.
Fueling Wrestling Tournaments
- Choosing to dehydrate one’s body to gain weight is a common practice but it should not be. Dehydrating your body leads to a negative impact on strength, stamina, power, and overall performance. YOU WILL FATIGUE FASTER if you are dehydrated. You can also risk damaging skeletal muscle, cardiovascular function, and physiological stress.
- Click here for my hydration recommendations.
- 1-2% of dehydration can result in loss of speed, power, strength, and agility. Click here for tips on preventing dehydration.
- It is very important to avoid high fat. NO SOLID FOOD IN THE STOMACH AT COMPETITION TIME. Blood flow will go to your stomach for digestion and not your extremities to take down your opponent.ย If ample time is not given to digest the fuel you also can’t even access it for energy.
- My 4-2-1 fueling strategy discusses this in great length. Download a free copy HERE.
Pair carbs + with protein between matches at a tournament. In doing so you will have enough quick fuel if needed to maintain energy for a full day. This will also help you avoid dips in blood sugar from restricting kcal. Candy bars and chocolate milk are NOT good pre-wrestling options.
Treat yourself post-meet with a serving of your favorite item. Chocolate milk is post-recovery NEVER BEFORE! Core power protein shakes are something you would sip in if you have 1-2 hours between. Be smart. Use common sense. Use foods that you know digest well to avoid getting sick.
In summary
- Follow a nutrition plan that supports your weight class, energy, recovery, and overall goals.
- Journal your nutrition in an app to see what nutrients you might need more or less of. If you’re trying to gain eat in a kcal surplus by adding 500 kcal. If you are trying to lose eat in a kcal deficit by consuming 500 kcal less per day.
- Eat enough high-quality protein (beef, eggs, fish, chicken, Greek yogurt, cottage cheese) to support muscle growth, maintenance, and satiety.
- Drink enough water and ensure you have sufficient minerals in your body. See a previous blog on how to avoid cramping HERE.
- Pre-season fueling is your opportunity to gain a competitive edge over your opponents. Do not skip meals, find a way to power up with protein + produce.
- The habits you follow in your youth WILL often carry into adulthood. So be mindful of your choices and habits.
- Get enough sleep to ensure your body can recover from training and competition. 7-9 hours is ideal and if you put away distractions and electronics you will get better quality sleep.
- Creatine should not be used mid-season due to weight fluctuations. I would recommend adding creatine in pre-season and being consistent with a 3-5 g serving. Read more on creatine here.
- For sports nutrition coaching, presentations, resources, and guidance contact us! See what we offer below! Good luck this season!
How can we work together?
- If you are looking for a team talk or presentation we are now booking for the remainder of 2023. Check out our performance nutrition partnership HERE.
- Health and performance guidebook that has over 160 resources including meal plans and tip sheets HERE.
- Apply for coaching whether you’re an athlete or an adult needing help and support. Click here
- Help your athletes, coaches, and community understand the fundamentals of fueling, sleep, recovery, and weight gain via our student-athlete coaching programs. Details are available HERE.
In good health and performance,
Coach Wendi
Wendi Irlbeck, MS, RDN,ย LD, CISSNย is a registered dietitian nutritionist and performance coach.ย 
Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She and her team partner with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Nashville, TN.ย Wendi and her team work primarily with high school and college athletes!
What can hiring a sports nutritionist offer your program? Learn moreย here.ย Interested in signing up for the NEW and upcoming NWW newsletter?ย Click here to sign up!
The tips I outline in this blog are going to HELP you gain the competitive edge you train so hard for. That means you can’t eat Skittles and 1/2 a sandwich at lunch and expect to be bigger, faster, or stronger.
NWW systems work!
How can we work together?
Plant-based meat? 
Beef has creatinine, hydroxyproline, and glucosamine, (marked with the red arrows), none of which are found in the plant-based alternative.
The ingredients in a plant patty?
Team Meal Recommendations:
Wendi Irlbeck, MS, RDN, LD, CISSNย utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Learn more about our programs 
Signs and symptoms of low iron
Guidance on increasing iron as a plant-based athlete
Sautรฉ red peppers and onions in olive oil and stir into the white navy or Great Northern beans (cast iron pan)
Gentle Nutrition is a concept of Intuitive Eating which embodies foods that satisfy what your body wants and nutritional knowledge. It empowers people to listen to their internal authority. Letโs walk through how you
When movement gets too rigid you will find yourself โall or nothingโ when it comes to movement. Sometimes it is great to simplify movement. For example, when you get off from a sedentary job and want to work out without going to the gym. A 10-minute youtube video may be all that you need. Sometimes the movement is the transition you need to leave work at work and become present at home with your family.
Ever heard this crazy misinformation before? Yes, me too. It has spread like wildfire.ย It is even more gut-wrenching when it’s spread by doctors, trainers, health care professionals, influencers, or random people on the internet who know very little about science, sports performance, or even what creatine is. Insert facepalm. Good news! I am here to dispel those myths and provide the science to help combat the misinformation that is so toxic.
Potential ergogenic benefits of creatine supplementation in adults (4):
Check out a 
Science suggests creatine is most effective immediately post-workout when paired with protein and carbohydrates (7). Creatine consumed immediately post-resistance training is superior to pre-workout in terms of body composition and strength (7). The recommended dose is 3-5 g of creatine per day. Creatine can be used at any time of day. Creatine is safe and effective on rest days from exercise as well as training days. 
CURRENTLY, ZERO studies exist directly comparing traditional creatine monohydrate supplements to creatine gummies. 
No, you do not need to “creatine load”. In fact, many studies use a typical creatine dose of 5-10 g daily or smaller doses like the standard 2-3 g. 
Key takeaways:
Pray, journal, complete yoga, or stretch each morning thinking about all the blessings and gratitude you have for just simply being alive. I like to wake up each morning and have a small pep talk with God. I express my sincere gratitude for His blessings but also express my objectives and concerns for potential challenges the day may bring. As a Christian God can help guide you and keep you calm during the many storms.
u looking for the perfect gift for your friends, colleagues, or loved ones? Well then look no further! Purchase a gift certificate for nutrition services provided by Wendi Irlbeck, Registered Dietitian Nutrition, and Healthy Lifestyle Coach!
