High School Wrestling: Diet and Weight Loss Options

As wrestling season attracts close to, wrestlers start to ponder the load class during which they could wrestle. Wrestlers usually consider that they are going to be extra aggressive on the lowest weight they’ll attain with out sacrificing their energy and endurance. This is not at all times the case. Too usually, wrestlers find yourself dehydrated. They find yourself ravenous themselves and their efficiency suffers enormously.

When you’re in search of an article on reducing weight, this is not it. When you’re the type of wrestler who can lose ten kilos in wrestling apply, this text could not curiosity you both. I may by no means sweat off loads of weight, so I used to be at all times extra occupied with manipulating my food regimen to drop extra pounds. There are, in fact, a myriad of diets to select from. I merely wish to focus on ten diets of which I’m acquainted. Perhaps one in all them will curiosity you and you may analysis it additional. Let’s discover.

1. Low Carb/Excessive Protein Food regimen

The Atkins Food regimen might be essentially the most well-known low carb food regimen. So, what precisely is a low carb food regimen? A low carb food regimen limits carbohydrates corresponding to bread, pasta, cereals, grains, potatoes and different starchy greens, fruit, and typically even milk.

The idea is that carbohydrates elevate blood sugar ranges which in flip elevate insulin ranges. Spiking insulin ranges is taken into account dangerous as a result of the thought is that insulin tells the physique to retailer carbohydrates as physique fats and prevents the physique from accessing physique fats as a gasoline supply. Supposedly, for those who observe a low carb food regimen plan you may lose extra physique fats with out having to drastically restrict your meals consumption.

Some low carb diets deal with limiting carbohydrates whereas rising one’s consumption of fats and protein.

Some low carb diets focus extra on the glycemic index. The glycemic index basically measures how a lot a given meals raises one’s blood sugar ranges. As an example, white rice could have a glycemic index of 58 whereas broccoli could solely have a glycemic index of 15. White bread could have a glycemic index as excessive as 71. The thought is {that a} food regimen composed of low glycemic meals will result in decrease insulin ranges which in flip could assist one drop extra pounds.

Patrick Holford takes the glycemic index one step additional and makes use of an idea referred to as the glycemic load. The glycemic load takes under consideration the glycemic index in addition to the full carbs in a given quantity of meals. As an example, a bowl of steel-cut oats (1 oz.) has 2 GL whereas a bowl of corn flakes has 21 GL. As well as, half an apple has Three GL whereas a banana has 12 GL. That’s fairly a distinction. Holford is an enormous fan of oats. He claims in his e book The Holford Low GL Food regimen, “There are particular meals and meals mixtures that trigger speedy weight reduction.” He claims that you’ll by no means really feel hungry on his food regimen. You restrict the variety of GLs you eat in a day and also you mix carbs and protein at every meal.

Tim Ferriss champions a food regimen he refers to because the Gradual-Carb Food regimen. On this routine one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, and so on. Then merely select one protein, one legume, and one vegetable for every meal. For instance, breakfast may be scrambled eggs, black beans, and combined greens. Lunch may be beef, pinto beans, and combined greens. And, dinner may be rooster breast, lentils, and asparagus. Eat as a lot as you need at every meal and eat as much as six instances a day. However, at all times keep away from carbs and dairy merchandise and at all times embody a protein, legume, and vegetable.

Some low carb food regimen books embody Dr. Atkins’ New Food regimen Revolution, Protein Energy, The Zone Food regimen, The Carbohydrate Addict’s Food regimen, The South Seaside Food regimen, The Greenwich Food regimen, The No-Grain Food regimen, and Sugar Busters.

I suppose the principle attraction of low carb diets is that one can burn fats and spare muscle without having to limit the quantity one eats drastically. However, low carb diets could make one fatigued and irritable till one will get used to the low carb routine. Remember that there are a number of totally different variations of low carb diets.

2. Paleolithic Food regimen (Paleo Food regimen)

The Paleolithic (Paleo) food regimen seeks to duplicate what people ate throughout the Paleolithic Period. This food regimen can also be known as the Stone Age Food regimen, Cave Man Food regimen, or Hunter-Gatherer Food regimen. The Paleo food regimen is purported to advertise weight reduction in addition to present excessive fiber, protein, and omega-Three fat.

Meals You Can Eat:

  • Lean Meat (skinless rooster breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
  • Eggs
  • Fruits together with berries
  • Greens together with root greens like carrots
  • Nuts corresponding to walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds corresponding to pumpkin seeds, sesame seeds, and sunflower seeds
  • Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado

Meals To Keep away from:

  • Grains
  • Pasta
  • Bread
  • Cereals
  • Potatoes
  • Sugar
  • Beans
  • Dairy Merchandise

The Paleo food regimen could appear just like the low carb food regimen and it’s in some methods. As an example, it would not enable grain merchandise. Nevertheless, the Paleo Food regimen does enable fruits. As well as, it makes a distinction between lean meat and fatty meat which I believe is helpful. Furthermore, cheese may be eaten on a low carb food regimen however dairy shouldn’t be allowed on the Paleo Food regimen as a result of it might not have been a meals consumed throughout the Paleolithic period.

I just like the Paleo Food regimen as a result of it gives fiber, protein, and wholesome fat.

3. Anabolic Food regimen

The Anabolic Food regimen was developed by Dr. Mauro Di Pasquale. He developed this food regimen primarily for bodybuilders in search of a substitute for steroids and different medicine. He states, “The Anabolic Food regimen maximizes the manufacturing and utilization of the Huge Three development producers – testosterone, development hormone, and insulin – and does it naturally. It additionally shifts the physique’s metabolism from that of a sugar burning, fats producing machine to that of a fats burning machine.” The Anabolic Food regimen is a excessive fats/excessive protein/low carb food regimen with a twist. The Anabolic Food regimen employs a way referred to as carb biking. For instance, you eat a excessive fats/excessive protein/low carb food regimen for 5 days adopted by a excessive carb food regimen for 2 days.

A extra generic time period for this food regimen can be cyclic ketogenic food regimen or just carb biking. The thought is that you could eat fats to burn fats. You will discover particular tips about what to eat on low carb versus excessive carb days on-line.

So, it is not as strict as a low carb food regimen as a result of you may carb up for a day or two. You continue to want to observe the full quantity of energy that you just eat since you’re not a bodybuilder making an attempt to realize weight, you are a wrestler making an attempt to remain lean and even drop extra pounds.

I’ve by no means tried this food regimen earlier than and don’t know how it might work for a wrestler. I suppose, in concept, that one may eat low carb throughout the week and carb up on Saturday when tournaments are often held. However, consuming loads of fats looks like an odd thought to most of us. If this food regimen pursuits you, I might recommend doing an web seek for anabolic food regimen or cyclic ketogenic food regimen to study extra.

4. Intermittent Fasting (IF)

It is a means of consuming of that entails biking durations of fasting (i.e. not consuming) and consuming. You’ll be able to quick for 24 hours a few times per week. The thought is that fasting twice per week reduces the full variety of energy one takes in throughout any given week. As an example, you will have dinner at 6:00 pm one night and never eat once more till 6:00 pm the next night. When you usually eat three meals a day, you then would merely skip breakfast and lunch two days per week however nonetheless have dinner on these days. Certain you may get a bit hungry, nevertheless it’s solely 24 hours and you may solely do it about twice per week. You by no means technically should go a day with out consuming. When you eat at 6:00 pm on Monday, you may nonetheless eat on Tuesday; you simply have to attend till 6:00 pm once more. A very good e book with reference to IF is Eat Cease Eat by Brad Pilon.

A considerably comparable fasting routine known as The Warrior Food regimen created by Ori Hofmekler. On this routine, you eat one predominant meal at evening and you’ve got the choice of consuming a small quantity of meals throughout the day. You observe this routine day by day. You’ll be able to eat some fruit and veggies throughout the day. You too can eat small quantities of lean meats and eggs or a low-carb protein shake. You eat no grains or starches throughout the day. At your predominant night meal, you may eat basically something you need however in a sure order. You eat greens first, then protein, after which for those who’re nonetheless hungry you may eat some carbohydrates.

Whereas utilizing the intermittent fasting methodology, you continue to wish to eat wholesome. When you can principally eat what you need when not fasting, you continue to wish to eat fruit and veggies and wholesome sources of protein and carbohydrates. You’ll be able to eat different meals too (e.g. a dessert) however do not use your non-fasting interval as an excuse to binge on junk meals.

5. Physique for Life

Bodybuilder and entrepreneur Invoice Phillips was the founding father of Muscle Media 2000 journal and later acquired the ESA complement firm. He’s maybe most identified for authoring the e book Physique for Life: 12 Weeks to Psychological and Bodily Energy. On this e book he outlines a exercise technique and dietary technique to rework one’s physique.

The dietary technique entails consuming six small meals a day which is believed to advertise secure blood sugar and insulin ranges. Small meals are additionally believed to be simpler to digest and assimilate than three bigger meals.

What are you able to eat for every small meal? You’ll be able to eat a portion of protein and a portion of carbohydrate. You might be additionally inspired to eat a serving of greens with some meals. A portion is concerning the measurement of the palm of your hand or your clenched fist. A potato the dimensions of your clenched fist is a portion as is an apple. Two slices of entire wheat bread is a portion. A skinless rooster breast the dimensions of your palm is a portion. You too can use MRP (meal alternative merchandise) shakes and vitamin bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, and so on. that present protein, carbs, and different vitamins multi function bar or shake.

Potential Meal Concepts:

  • One omelet and two slices of whole-wheat toast
  • Egg whites and oatmeal
  • Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
  • Mix one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
  • One serving of chocolate MRP shake
  • Turkey burger on a whole-wheat bun
  • Hen breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, combined greens
  • One MRP vitamin bar

You might be additionally inspired to drink 10 glasses of water a day. You’ll be able to eat one tablespoon of wholesome fats a day corresponding to olive, safflower, canola, sunflower, or flax seed oil. You too can eat small quantities of pure peanut butter and avocado.

You might be inspired to take at some point off per week and eat no matter you need.

This plan is sweet as a result of you do not have to depend energy and also you in all probability will not get hungry consuming six small meals a day. It could be onerous to observe when you’ve got a busy schedule.

6. Match for Life

When Harvey Diamond co-authored Match for Life, he helped carry the idea of pure hygiene into the mainstream. This fashion of consuming is not nearly how a lot you eat but additionally when and the way you eat it. This routine relies on the precept of correct meals combining. The thought is that totally different meals are damaged down in a different way by the physique and due to this fact must be eaten individually. Harvey Diamond makes a distinction between dwell meals (high-water-content meals like contemporary fruit and veggies) and useless meals (e.g. processed meals).

The Tips:

  • Fruit is at all times eaten alone at the very least two to 3 hours away from some other meals.
  • By no means eat a couple of concentrated meals (i.e. protein or starch) per meal.
  • By no means mix starches and proteins (e.g. cereal and milk, bread and cheese, pasta and floor beef, fish and rice).
  • You’ll be able to mix protein with greens or starches and greens.
  • Fats (e.g. butter, olive oil) is taken into account impartial. Nevertheless, do not mix fats with protein.
  • Eggs and dairy merchandise are discouraged.
  • Meat is discouraged however must be eaten alone or with greens if consumed.

Meal Concepts:

  • Breakfast – Fruit is inspired as a result of it’s the meals with the best water content material and is taken into account to be the perfect meals to eat. So, you can eat two or extra oranges or two apples or two bananas or different fruits and fruit mixtures. Nevertheless, for those who don’t love fruit you can have scrambled eggs with tomato and broccoli (i.e. protein and greens) or toast with butter (i.e. starch and fats). However, wouldn’t have eggs and toast or cereal and milk.
  • Lunch – You could possibly have a big vegetable salad with some olive oil and lemon. You could possibly skip the olive oil in your salad and put some items of grilled rooster on it. You could possibly have a vegetable salad and a few bread sticks. You could possibly have vegetable soup and a few bread sticks. Alternatively, you can have avocado slices and different greens (e.g. tomatoes) between two slices of whole-grain bread. You could possibly have a big baked potato with butter and greens (simply make sure you avoid bacon bits, cheese, and chili).
  • Dinner – You could possibly have fish (or rooster or beef), greens, and a vegetable salad. Or, you can have rice (or couscous or pasta) with greens, and a vegetable salad. Or, for those who like potatoes, then you can have an enormous baked potato with butter and greens.
  • In order for you milk, yogurt, or ice cream then eat it alone at the very least two or three hours away from different meals.
  • In order for you fruit for a bedtime snack, then eat it alone at the very least two or three hours after dinner.

The motivational speaker and self-help guru Tony Robbins is an advocate of meals combining. I’ve by no means tried it earlier than. The great factor is that it focuses loads on fruit and greens. As well as, your energy could also be restricted (serving to with weight reduction) when you may’t mix starches and proteins, however at the very least you may nonetheless eat them for those who select.

7. Excessive Carb/Low Fats Food regimen

Some medical doctors and nutritionists suggest a excessive card/low fats food regimen to drop extra pounds and keep wholesome – the precise reverse of the low carb advocates. Some names related to low fats diets embody Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. Based on Dr. McDougall, his food regimen is “a food regimen of plant meals, together with entire grains and entire grain merchandise (corresponding to pasta, tortillas, and whole-grain bread), a large assortment of greens, and fruit.”

The advocates of those diets declare that an individual can take pleasure in limitless portions of fruits, greens, and entire grains with out feeling hungry. These diets include much less fats and extra fiber than different diets.

Based on Dr. McDougall, “Carbohydrate is the physique’s most well-liked gasoline for every day actions and high-intensity train efficiency. Following a low-carbohydrate regime will impair efficiency.”

A baked potato is simply about 160 energy and basically fats free. An apple is simply about 100 energy and in addition basically fats free. A slice of entire wheat bread is simply about 75 energy and basically fats free. A bowl of oatmeal is about 165 energy, Four grams of fats, and Four grams of fiber.

In distinction, a Three oz. patty of 85% lean floor beef (broiled) is about 213 energy and 13 grams of fats. And, a McDonald’s Quarter Pounder with Cheese is about 510 energy and 26 grams of fats. Furthermore, a Snicker’s Bar is about 270 energy and 14 grams of fats.

I am unsure why everyone seems to be so apprehensive about cereals, potatoes, fruits, and breads. You’ll be able to eat loads of these meals for few energy for those who do not add condiments.

Martin Katahn, creator of The T-Issue Food regimen, believes that it’s primarily fats in your food regimen that determines your physique fats. He contends that protein and carbohydrate energy do not actually matter that a lot. So, his method is to depend the fats grams within the meals one eats and to maintain the quantity low. He does, nonetheless, warn folks to avoid extremely processed fat-free desserts and snacks. Get your carbohydrates from contemporary fruits, greens, and grains. As well as, eat lean meat, rooster, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which sure meals present satiety (i.e. fill you up and fulfill your starvation). Sure meals are merely higher at filling you up than others.

For essentially the most half, meals which might be excessive in protein, water, and fiber present essentially the most satiety.

Carbohydrates are additionally higher at producing satiety than fatty meals.

All meals on the index are in contrast with white bread which is given the rank of 100.

Some Satiety Meals Rankings:

  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Complete Meal Bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, Boiled – 323%

As you may see, potatoes present a a lot greater degree of satiety than a croissant. Equally, oatmeal is extra satisfying than a doughnut. As well as, eggs are extra satisfying than yogurt. Seemingly, a sandwich made with entire meal bread with some lean beef or tuna together with an apple may make a satisfying and filling lunch.

An idea associated to satiety is caloric density or vitality density. Caloric density is the variety of energy in a certain quantity of meals. Meals excessive in fats have the best vitality density whereas meals excessive in water content material have the bottom vitality density.

As an example, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Another low caloric density meals embody oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In distinction, meals corresponding to French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are a lot greater in caloric density. Although pretzels are basically fats free, they’re excessive in vitality density as a result of they lack water and fiber.

Contemporary corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. Nevertheless, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, select an enormous bowl of steamed corn for those who’re hungry.

Some low-fat cottage cheese and grapes may make a satisfying and filling meal.

9. Meals Alternate System

The meals trade system is a dietary routine mostly related to diabetic people. Nevertheless, the meals trade system can be utilized by any particular person as a information to assist them drop extra pounds. Following this routine can assist one to plan balanced and nutritious meals.

The meals on this system are divided up into classes: starches (e.g. bread, cereals and grains, starchy greens, beans and peas), fruits, milk and yogurt, meat and meat substitutes, greens, and fat.

You have to know what constitutes a serving measurement. As an example, a serving of starch could possibly be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit could also be one small apple, banana, or orange. A serving of milk could also be 1 cup of fat-free skim milk. A serving of meat could also be 1 ounce of meat, poultry, fish, or cheese. A serving of greens could also be ½ cup of cooked greens or 1 cup of uncooked greens. A serving of fat could also be 1 tsp. of butter or 1 tsp. of olive oil. These are only a few of the examples. There are additionally free meals like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. As well as, there are methods of figuring out exchanges for sweets and mixture meals (e.g. casseroles, pizza, and soups).

For a 1,200 Calorie Meal Plan You Could Eat:

  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • Three Greens
  • Four Fat

So, you may need a breakfast that comprises 1 starch, 1 fruit, 1 milk, and 1 fats. You then would divide the rest of your exchanges amongst lunch, dinner, and presumably snacks. Some folks discover this simpler than counting energy.

A considerably comparable routine could contain utilizing the unique USDA Meals Pyramid as a information for consuming. Based on Jane Kirby (a registered dietitian) and the American Dietetic Affiliation, one can use the meals pyramid to plan a weight-loss food regimen.

A Potential 1,200 Calorie Meal Plan:

  • 5 Bread group servings
  • Three Vegetable group servings
  • 2 Fruit group servings
  • 2 Milk group servings
  • 5 ounces whole for a day for Meat group (divide up into 2 or Three servings in order for you from lean meats or eggs)

10. Counting Energy

Calorie counting is nothing new.

A Los Angeles doctor named Dr. Lulu Hunt Peters revealed a e book entitled Food regimen and Well being, With a Key to the Energy in 1918. She really helpful consuming not more than 1,200 energy per day, with considerably extra allowed after one’s objective weight was reached.

Energy in Carbohydrate, Protein, and Fats:

  • Carbohydrate = Four energy per gram
  • Protein = Four energy per gram
  • Fats = 9 energy per gram

Remember that 3,500 energy = 1 pound of fats. Subsequently for those who lower 500 energy a day out of your food regimen, you will lose roughly one pound per week (7 days x 500 energy = 3,500 energy).

A easy components for dropping pounds is to take your present body weight instances 10 and eat that variety of energy every day to drop extra pounds. For instance, a wrestler who weighs 150 kilos would eat 1,500 energy every day (150 x 10 = 1,500). To keep up your weight, take your body weight instances 15. A 125 pound wrestler wishing to take care of his weight would eat 1,875 energy every day (125 x 15 = 1,875).

Calorie counting is turning into common once more. For instance, you will have seen packages of 100-calorie snacks within the grocery store.

You’ll be able to nonetheless discover books itemizing calorie counts for widespread meals in addition to restaurant meals. And, virtually each meals on the grocery store comprises vitamin data together with energy.

Calorie counting may be inconvenient. People typically get hungry on a calorie-controlled food regimen. Nonetheless, calorie counting works for many individuals.

Ultimate Phrases

The very best recommendation I’ve to present is to easily wrestle at your pure weight. However, I do know that lots of will select to not since you suppose you will be extra aggressive at a decrease weight. A few of you will have to chop weight to succeed in a sure physique weight so as to make the crew.

I used to eat loads of oatmeal and different cereals, entire wheat bread, rice truffles, potatoes, apples, oranges, bananas, carrots, inexperienced beans, milk, yogurt, cheese, and lean meat throughout my highschool wrestling profession. I counted each calorie and restricted my fats consumption as a result of that is what labored for me.

It is fascinating to look again at what I ate. I ate loads of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), comparatively low in fats, and excessive on the satiety index. I did not know all of that again once I was wrestling. I simply knew that oatmeal was low in energy and supplied a filling breakfast.

I additionally ate loads of apples and inexperienced beans. These meals are low in energy and fats, however are excessive in water content material and fiber. As well as, I ate loads of potatoes that are very excessive on the satiety index.

You might be totally different.

Maybe you are a type of guys that may lose 5 to 10 kilos of water weight in a apply. Or, maybe you want meat and, due to this fact, a low carb food regimen would swimsuit you higher.

Even a number of the best wrestlers can grow to be disheartened with weight-reduction plan and reducing weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked as soon as when confronted with the pressure of reducing weight. He virtually missed the Huge Ten Event in 1982 due to the strain of reducing weight. Many different nice wrestlers have had robust experiences reducing weight as nicely.

However, John Smith (two-time Olympic gold medalist and winner of a number of world championships) took a distinct method to weight management. He disciplined himself to take care of year-round weight management (in accordance with Wrestling Powerful by Mike Chapman). Smith saved close to his competitors weight all year long.

Different wrestlers have had success by working onerous and wrestling close to their pure physique weight and typically reducing no weight in any respect.

When you resolve to chop weight for wrestling, please do not starve and dehydrate your self. It is unhealthy, harmful, and can almost certainly damage your efficiency. Attempt at all times to eat balanced and nutritious meals. When you resolve to drop extra pounds, determine what works finest for you.

Leave a Reply

Your email address will not be published. Required fields are marked *