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What ought to wrestlers eat after weigh ins?

By Coach Dustin Myers, CSCS

One of the vital widespread questions I hear from athletes, dad and mom and coaches is a few variation of the age previous “what ought to I eat and drink after weigh ins?”

Typically occasions a wrestler is in a (generally chronically) dehydrated state and has been at a calorie deficit for a lot of the previous week, if not longer.  Now that they’ve made weight the bottom line is to rehydrate correctly and replenish the glycogen that was not correctly changed from the weeks exercises.  It is a delicate course of and can proceed through out the day throughout tournaments, and it will probably simply be derailed by poor planning or glutenous instincts.  Eat and drink an excessive amount of and you’ll be feeling sluggish, or worse, making frequent journeys to the restroom.  Inadequate rehydration and continued restricted carbohydrate consumption is usually a detriment to efficiency and inter-match restoration.

So what’s the finest technique?  Let’s begin at the start, instantly submit weigh in:

Rehydrate – probably the most essential factor is to rehydrate instantly utilizing an electrolyte primarily based drink.  The sodium, potassium and calcium that was misplaced in your sweat should be changed to keep away from cramping and be sure that your muscular tissues will hearth appropriately.  It is suggested that 1.5L of water is consumed for each kilogram of body weight misplaced, so a wrestler that lower 4lbs of water weight might want to eat 3L of water to rehydrate.  HOWEVER – it isn’t really helpful or sensible to drink all of that directly.  The truth is in that state of affairs with a 1 hour twin meet weigh in, the wrestler that lower 4lbs can’t be fully rehydrated earlier than the match.  The American Academy of Pediatrics recommends {that a} 132lb adolescent eat 9oz fluids each 20 minutes throughout sports activities competitors.  

A secure strategy could be for the wrestler to drink as a lot as they need (till feeling glad) instantly submit weigh in, then eat an extra 8oz of fluids each 15-20 minutes after.  This identical technique might be utilized through out the day throughout tournaments.  I’d advocate electrolytes (ideally with department chain amino acids equivalent to Max Effort Muscle’s Amino Restoration) taken with fluids submit weigh in and once more after every match throughout competitors.

Replenish – after limiting energy to make weight it may be tempting to seize some pizza or ice cream from the concession stand.  Don’t do it.  You wish to keep away from excessive fats and excessive fiber meals (and in my view, different arduous to digest meals equivalent to dairy) as it’s going to decelerate digestion.  The secret is to replenish glycogen shops within the muscular tissues and provides your physique some quick vitality with some excessive glycemic carbohydrates.  To replenish glycogen shops within the muscular tissues it is suggested to eat 1-1.85g carbohydrate per kilogram of body weight. each 60 minutes.  So utilizing the identical 132lb (60kg) wrester as the instance, they’ll want between 60 to 111gr excessive glycemic carbohydrates per hour, or after every match.  What’s a straightforward approach to obtain that?  How a couple of peanut butter and jelly sandwich and a banana?

2 slices bread – 30g carbohydrates

2T Jelly – 30g carbohydrates

1T Peanut Butter – 7g carbohydrates

Banana – 25g carbohydrates

Whole – 92g carbohydrates

That should you proper in the midst of that vary, and a simple approach to up the quantity with out including quite a lot of meals quantity to your abdomen is consuming a few of your fluids in juice kind (grape juice has 20g carbs per 40z) or snacking on some raisins.  Repeat this identical protocol after every match for the day.  Wait till the victory dinner to pig out and to eat any huge servings of protein or fats.

Anti-catabolic – one other issue to consider throughout competitors, significantly in the course of the day lengthy grind of a event, is to keep away from the breakdown of muscle tissue.  Whereas I don’t advocate consuming quite a lot of meat or different protein wealthy meals in the course of the day, you have to some protein.  If it’s important to eat some meat in the course of the day, go along with one thing low fats equivalent to hen breast or egg whites.  Consuming a serving of Amino Restoration (10g BCAA, 5g Glutamine, electrolytes) after weigh ins and after every match in the course of the day ought to be adequate to restore muscle injury and preserve your physique from slipping right into a catabolic state.

 

Match Day Cheat Sheet:

– Electrolytes and fluids instantly submit weigh in

– Extra 8oz fluids each 15-20 minutes

– 1.5L water per kg water weight misplaced throughout weight lower.  This must be consumed over the course of the day IN ADDITION to regular water consumption.

– 1-1.85g excessive glycemic carbohydrates submit weigh in and after each match 

– keep away from “heavy” arduous to digest meals

– restrict protein in addition to BCAA and Glutamine 

 

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