For wrestlers who are cutting weight, two-day wrestling tournaments can be a challenge because you usually need to weigh in twice. Ideally, you want to maintain your weight after your first weigh-in while still having enough energy to perform at a high level, but there's a fine line between eating enough and overdoing it.
Below are five healthy tips for maintaining your weight during a two-day wrestling tournament:
- Prepare in advance. You shouldn't wait until the week before the tournament to start losing weight. Give yourself enough time to lose weight in a healthy manner so that you arrive at the tournament under weight and fully hydrated. Maintaining your weight over the course of a two-day tournament is easier if you began a healthy weight loss plan well in advance.
- Bring a scale with you. While you're packing up your wrestling shoes and other wrestling gear for the tournament, throw in a digital scale as well, if you have one. Be sure to check that it's properly calibrated so you can get accurate readings. You can use your scale to keep track of your weight throughout the tournament so you don't get off track.
- Avoid the concession stand. This one should go without saying. If you're close with your weight, you shouldn't go anywhere near the concession stand. Most of the snacks you can buy there offer little nutritional value and won't give you the energy you need to perform.
- Pack your own food. With the concession stand off limits, it's important to remember to bring your own (healthy) food. You need energy to wrestle well, so be sure to bring nutrient-dense foods such as whole grain pasta, peanut butter sandwiches (on whole grain bread), fruit, oatmeal and turkey.
- Eat small, frequent meals. To perform your best, you need to make sure you're staying well-hydrated and eating enough to keep your energy levels up. It's important not to overdo it, though. You should be eating 6–10 small meals on the first day of the tournament, but don't eat more than you need to. One good example of a small meal is a cup of cooked whole grain pasta with four ounces of Gatorade.
It can be challenging for wrestlers to maintain their weight over the course of a two-day wrestling tournament, but with proper planning and a little willpower you shouldn't have any trouble. Before your next two-day wrestling tournament, remember to review these tips for maintaining your weight.