Safe, Healthy Weight Cutting Tips For Wrestlers

Hint #1: Eat The Appropriate Amount of Protein

The muscles of the body is where the energy you derive from the food travels. They're what moves you on the wrestling mat and make it possible for you to perform the physical things you do; your muscle system is where your metabolism resides. On a reduced calorie diet (if cutting weight), the body is forced to rely on electricity stores as you are no longer consuming it enough gas to go. This is in the kind of body fat and glycogen (stored carbohydrates/sugar) in the muscle tissues. When the glycogen runs out, the body turns to body fat and subsequently protein to burn for energy. Since the muscles are made from protein, should youn't consume enough dietary protein when cutting weight, your body will turn on its own muscle tissue for food. Not only will this make you poorer and perform poorly on the mat but in addition, it causes a kind of temporary damage to your metabolism.

This is the reason why eating protein while cutting weight is super important however not the end of the story; you need to eat the appropriate amount to work. This is figured by a straightforward body fat test which will not just inform your percentage of body fat, but also your lean body mass. To prevent losing weight on a reduced calorie diet, you must consume at least the same amount of protein (in grams) because your calculated lean body mass. Given the excessive quantity of exercise wrestlers work on a daily basis during training, you also need to add 10-15 g of protein (along with your lean body mass amount) to help recover and prevent overtraining. As an instance, a 145 pounds. Wrestler that has a lean body mass dimension of 138 pounds. Should eat between 150-160 g of protein every day. As soon as you're gotten your protein requirement every day based, control your weight loss by manipulating the number of carbohydrates you consume per day.

Hint #2: Front End Load Your Calories

The best way to decrease body weight and keep performance levels high is to lose body fat and water weight, while preserving muscle mass. After establishing the perfect quantity of protein to eat, the best method of doing so is to reduce dietary fat to a minimum and select just clean, natural carbohydrates as your principal calorie source. The vast majority of your carbs should be starches like rice, sweet potatoes and oatmeal with pasta and breads as secondary choices. Mix in fibrous carbs like green leafy vegetables with the starches you eat in as many foods as possible. Besides breakfast, eat 1-2 servings of broccoli, brussel sprouts, asparagus or green beans at every meal. Bear in mind that corn, peas and beans can be eaten but treated as starches and shouldn't be counted as fibrous veggies when trying to lose weight. Fruits can be eaten, but if body fat loss is your goal, fruit should be eaten in limited amounts in the first part of the day.

For the simplest and best weight loss, stagger your calories from greatest to smallest starting with the first portion of your day. To put it differently, breakfast is the largest meal of the day, the next meal is the next largest, the third meal is yet smaller and the fourth and fifth (if you consume that many) just consist of vegetables and protein. Staggering your calories such as this turns your body into a very efficient system. After a few days of eating like this, you will get hungrier and hungrier at night and totally starving for breakfast - that works out well as it is your biggest meal of the day. Eating all your starches in the first half of your day will load your system with loads of fuel for coaching sessions after school. Eating the fewest calories at night will leave your stomach empty before bed, preceding the 8 hour quickly that your body goes through when sleeping.

Hint #3: Water Loading

Water is a vital nutrient to each wrestler. If even the smallest bit dried, performance suffers. As much as wrestlers sweat in practice, they need to constantly force down water to avoid dehydration. Moving water in the body is also a crucial part of reducing weight, because it's mostly water weight that is lost. Should you drink very little water in order that the body is borderline dehydrated, it is going to attempt to hold onto the water it's instead of lose it. Conversely, in the event you steadily increase the quantity of water you ingestion over a brief time period, urination will also increase to pass through the water. This is the principle used in a method known as water loading. Water loading is only loading up on drinking water 3-4 days before the weigh in and then cutting it out right until you weigh. Water loading is an effective natural diuretic method however should be done in moderation. The quantity of water that you build up to depends upon how big the athlete however attempting to consume 3-4 gallons of water in 1 day is NOT a intelligent practice and may result in injury. Most athletes find the best effect building around 1-2 gallons one day.

Here is how it works. If you are weighing in on Friday at 4pm, begin your own water load on Tuesday. On Tuesday, begin increasing the amount of water you are drinking to get at least 3/4 to 1 gallon through the day. On Wednesday, try to drink over a gallon of water. On Thursday, try to drink over a gallon of water up to your final meal of the day. After your final meal on Thursday and up into the weigh in on Friday, limit water consumption to just sips when you want it. By drastically increasing the quantity of water you are drinking, this acts as a natural diuretic and the body will start urinating more frequently. Following the water limitation on Thursday night, the body will continue to urinate since it has all week efficiently shedding a couple of pounds of water weight until weigh in. After weighing , drink at least 16+ oz. To replenish what has been lost by this procedure. While drinking this much water during the week, you'll notice you'll lose more water weight during practices also. This approach is safe and simple to do and ensures you will not be anywhere close to dehydration.

 

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