Performance nutrition for wrestlers after losing weight

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Wrestler and fighters reduce the weight for the competition to have an advantage in the fight. Regardless of whether you are a youth, high school, college or professional athlete, the greatest competitor in your weight class, can make the decisive difference whether you win or lose a match. This often includes a quick weight reduction for weighing, followed by the restoration of the body to its normal weight or preferably even more difficult, which hopefully gives you a size and power advantage. While weight reduction brings them into the tournament, the refill process is just as important because it definitely affects its performance. Junk Food or ...
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wrestler and fighters reduce the weight for the competition to have an advantage in the fight. Regardless of whether you are a youth, high school, college or professional athlete, the greatest competitor in your weight class, can make the decisive difference whether you win or lose a match. This often includes a quick weight reduction for weighing, followed by the restoration of the body to its normal weight or preferably even more difficult, which hopefully gives you a size and power advantage. While weight reduction brings them into the tournament, the refill process is just as important because it definitely affects its performance. Eating Junk Food or Fast Food immediately after a hard diet or fasting is to empty the engine of your car and then fill it with sand or contaminated petrol. The first fuel that you fill into your body after emptying is exactly the one used for the first run. The selection of food you hit determines whether you shine on the matt or accelerate.

When it comes to performance nutrition, timing is as important as what you eat. Athletes who can weigh themselves the day before their competition have an enormous advantage over those who have to compete an hour or two later. Depending on how strong the weight reduction is, it can take up to 12 hours (or longer) until they are completely filled up for the desired body weight. With the right nutrition, strategy and planning, this process can be carried out much faster, but the longer you have to recover from a hard weight reduction, the better. It is common for high school wrestlers to weigh themselves on Friday afternoon to compete on Friday evening and have to make weight for another tournament on Saturday morning. If this is the case, the athlete is often granted an allowance of 1-3 pounds. For the meeting on Saturday, however, this is a situation that has to be handled carefully. The replenishment for the competition on Friday must be checked so that it is effective but is not sufficient to throw weight reduction overboard for the next day.

Select foods that are quickly absorbed and deliver the best fuel for your upcoming performance after weighing. While protein is extremely necessary during weight reduction to prevent the loss of muscle mass, it has little space in the refill process. Protein does not give you the energy you need to bring on the matt performance and only takes up space in your stomach. Carbohydrates are the best food for an upcoming competition after a weight loss. However, avoid excessively processed simple sugar such as sweets, cookies, snack cakes, Little Debbies etc. Food like this gives you an uncontrolled fast energy boost, followed by a crash of drowsiness and lethargy. Choose carbohydrates from two different categories to fill the body with a good weight and the best used fuel. Clean, starchy carbohydrates such as sweet potatoes and rice are ideal for filling the muscles with glycogen so that evenly released energy can be used in the next hours of the meeting. Bread and bagels are secondary, but sweet and filling and also work well.

For faster energy, fresh, juicy fruits are great and very rejuvenated for the wrestler who has survived a tedious weight reduction. Apples, grapes and oranges are sweet, delicious and filling when you have season. Bananas and plums are also packed with potassium and natural sugar to be used as an energy source in the next performance hour. Other foods that are a good choice to quickly supply the body with energy are Graham crackers, animal crackers and even yogurt, but these are secondary and should not be filled. While fats are filling and satisfactory, they should be eaten or even avoided in very small quantities, since it slow down the absorption of sugar that is required for energy. Too many also give the wrestler a heavy, trouble feeling in the stomach. Wrestler, who eat peanut butter sandwiches on white bread, are an everyday sight at many tournaments, but that's a mistake. While this meal is sweet, filling and easy to prepare, peanut butter can be difficult to sit in the stomach of a wrestler, while gluten in white bread brings the mobility of the intestine to a standstill.

For the fastest and most complete refill after a weight loss, divide your carbohydrates into a number of small meals and try to resist eat. To force too much food into the intestine at once, gives it more than he can manage, and causes a temporary blockade, slows down the absorption and makes the athlete sick, sometimes he feels difficult, lethargic and even evil. If the athlete had to restrict water to reach its weight, the first thing that is in his mouth should be at least 16 oz. Water, then he can start eating. A great strategy is to combine both simple and complex carbohydrates in a controlled volume over a certain period of time. For example, the first meal after drinking water would be 1½ - 2 cups of white rice with honey and a piece of fresh fruit. Sixty to ninety minutes later they eat another 1½ cups of white rice + honey, some Graham crackers and more water. Eat more carbohydrates for a third meal, but also add some protein. An example would be another 1½ cups of white rice + honey, a mandarin and 3-4 oz. From lean turkey breast.

When you supply the body small meals from dry carbohydrates in combination with drinking water, glycogen and liquid are quickly and effectively transported into the muscles. After the body gets along for 8-12 hours without food and/or water (usual practice for losing weight), the fuel, which we supply it directly afterwards, determines its upcoming performance. Filling with this strategy leaves athlete energy and is ready to go after the first 1-2 meals; They feel awake and light and are not stuck by a bunch of heavy foods that are loaded with fat and preservatives in their intestine. Adding some protein to the third meal helps to slow down the absorption of carbohydrates after the muscles have been replenished by the first two. This enables fuel for later as well as a rich feeling that lasts a little longer. After you have not taken a protein for so long, it is also important to add amino acids to the body to help the muscles recover after the competition. The third meal can also contain some fat if you want, but better without or with very little, since you have little to do with the immediate performance and only have a braking effect.

Even if you get into competition through weight reduction, you will be weak, tired and not able to perform your best performance if you have no strategy for re -filling.

If you use a strategy like the one described above, make sure that you are fully filled, feel great and be ready to play your first game. Concentrate on a mixture of fast -acting starchy carbohydrates in combination with natural simple carbohydrates and eat them in several small meals to ensure that the body fully absorbs each. Drink a lot of water so that the muscles both liquids and glycogen for quick action and immediate performance in the memory. Repeat this 2-3 times, depending on the abundance, energy level and your competition plan. Avoid fats to slow down nutrients and avoid the heavy, sluggish feeling that is common in this type of food. After 2-3 pure carbohydrate meals, add some protein to a later meal to support the recovery after the competition and to provide a little slower digestion of carbohydrates later.