Weight Management
"Making weight is only the entry fee to competition."
🏋️♂️ Wrestling Weight Management & Weigh-In Guide
For Wrestlers and Parents
⚖️ Making Weight the Right Way
1. Start Early
Begin managing weight weeks ahead — not days.
Slow, steady weight loss (1–2 lbs. per week) is safest and keeps strength up.
2. Eat Smart Every Day
Choose lean proteins: chicken, fish, eggs, turkey.
Include complex carbs: oatmeal, rice, potatoes, fruits, and vegetables.
Avoid sugary snacks, fried foods, and soda.
3. Stay Hydrated
Drink water throughout the day; don’t wait until you’re thirsty.
Cutting too much water before weigh-ins leads to fatigue and poor performance.
4. Track Progress
Weigh in daily at the same time (morning, after restroom, before eating).
Keep a written log of meals, fluids, and weights.
🍽️ Eating Before Weigh-Ins
If you’re already on weight (or very close): ✅ Eat a small, clean snack 2–3 hours before weigh-ins:
Banana, apple, or small yogurt
Half a peanut butter sandwich
Handful of almonds
Small portion of chicken and rice
If you’re still cutting a little weight: 🚫 Skip solid foods before weigh-ins and take only tiny sips of water if needed. Once weigh-ins are done, re-fuel immediately!
💧 After Weigh-Ins: Refuel and Rehydrate
Rehydrate:
Start with an electrolyte drink (Pedialyte, Gatorade, or Liquid IV).
Follow with plenty of water.
Refuel with Easy Carbs and Protein:
Bagel with peanut butter
Turkey or chicken sandwich
Rice bowl with lean meat
Fruit and a protein shake
Avoid: greasy, spicy, or heavy foods before your match.
🧠 Key Takeaways
Safe weight control = consistent habits, not crash cuts.
Wrestlers perform best when hydrated, fueled, and strong.
Parents should help monitor meals and make sure recovery happens after weigh-ins.
Remember:
Wrestling is about strength, skill, and stamina — not starving or dehydrating. The goal is to compete at your best weight, not your lowest weight.
🚨ChatGTP Weight Cutting Tip🚨
IF YOU ARE CUTTING WEIGHT AND WERE ON WEIGHT AND APPROVED BY A COACH, COPY PASTE THIS INTO CHAT-GPT TO SEE WHAT YOU CAN EAT
“I am cutting weight for a wrestling tournament tomorrow. After practice, I weigh ___ pounds at ___ (time). I need to be under ___ pounds at weigh-ins tomorrow at ___ (time). What is a safe strategy for how much I can eat and drink tonight while still being safely under weight?”
Disclaimer
Educational Purpose Only: This guide provides educational information about weight management principles for informational purposes only. It is NOT intended as medical advice, professional consultation, or implementation instructions.
Professional Medical Consultation Required: ALWAYS consult qualified healthcare providers before beginning any weight management program. This is especially critical for youth athletes under 18 years old, anyone with medical conditions, or athletes with history of eating disorders.
Implementation Requires Professional Supervision: This educational overview does NOT provide sufficient detail for safe implementation. Proper weight management requires individual assessment by qualified professionals, personalized protocols, and ongoing monitoring.
Remember: Your health and safety are more important than any competition or weight class goal.
Last updated