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Weight cutting in wrestling - Coggle Diagram
Weight cutting in wrestling
Maintaining metabolism
start the day with breakfast; eat a balanced, nutrient-rich, low-calorie, low-fat diet that includes protein; exercise for at least an hour a day; and weigh yourself weekly
OSU
Thermic effect of food (TEF)
Healthline
Protein increases metabolic rate 20%-30%
Carbs 5%-10%
Fat 3%
Drinking green tea or oolong tea may increase your metabolism
Eating spicy food could be beneficial for boosting your metabolism and help you maintain a moderate weight
protein can also help provide you a greater sense of fullness and prevent overeating
Calculator
Garnet Health
Get plenty of sleep
Maintain non-exercise activity thermogenesis (NEAT) by staying active in between workouts any way possible
A high intake of fructose-containing beverages may reduce metabolic rate and promote fat storage in your belly and liver
Strength training
Strength training increases muscle mass and helps preserve your metabolic rate during weight loss and aging
Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat
Hydrate with plenty of water throughout the day; especially at the beginning
Foods to eat
frequent small snacks
protein shakes
pickles
yogurt (little)
hard boiled eggs
fruits
apples
fibre-enriched food
sweet potatoes
regular potatoes
harvard beets
celery
No fried foods
meat
turkey
pork
chicken
tilapia
legumes
low-fat dairy with healthy carbohydrates
When to eat
Breakfast is a must! High in protein and healthy fat
Eggs
Steel-cut oats
Supplementing protein shakes will increase your daily protein intake which will help preserve muscle mass while cutting body fat
myprotein
Mix with water when cutting; no milk
Before practice
Oranges about 1 - 1/2 hour prior
basmati rice for glycogen prior if lacking carbs
Eat in-between matches at tournaments
Timeframe for cut
Eliminate sodium one week before weigh-in
Plan ahead; about 5% you start to see drop in performance
Other factors
Work up to 1/2 hour sauna session 2-3 times/week
protein - 1 gram/pound of body weight
glycogen - how much
carbs - how much
fat - how much
Optimal amount of sleep can be dictated by weight loss overnight
Weight loss during practice can dictate proper amount of hydration
Plan re-feed days