New To Wrestling

Safe Weight-Cutting Guidelines

• Eat 5–6 small meals per day to maintain energy levels.
• Avoid skipping meals — this slows metabolism and reduces strength.
• Focus on lean proteins, fruits, vegetables, and whole grains.
• Limit high-fat and high-sugar foods.

• No starving or extreme dieting.
• No plastic suits or dehydrating “sweat runs.”
• No sauna-based dehydration.
• No losing large amounts of water weight quickly — unsafe & illegal.

• Lose weight gradually over 2–3 weeks.
• Use balanced meals instead of cutting entire food groups.
• Track weight before and after practices — dehydration should not exceed 2% body weight.
• Get 8–9 hours of sleep to support recovery and metabolism.

Hydration Tips

• Drink water consistently throughout the day — not all at once.
• 2–3 liters of water per day for active wrestlers.
• Urine should be light yellow — darker means dehydrated.

• 16–20 oz. of water 2 hours before practice.
• Another 8–10 oz. 30 minutes before practice.

• Drink small amounts every 15–20 minutes.
• Replace fluids lost through sweat immediately afterward.
• Sports drinks may be helpful for long, high-intensity practices.

Tournament Day Nutrition

• Eat a balanced dinner with lean protein, pasta, vegetables, and fruit.
• Avoid greasy or fried foods.
• Hydrate well throughout the evening.

• Light breakfast: oatmeal, yogurt, fruit, toast, low-fat protein.
• Hydrate early — small sips leading up to weigh-ins.

• Eat easy-to-digest foods: bananas, granola bars, pretzels, turkey sandwiches.
• Drink fluids steadily — avoid chugging.
• Avoid heavy meals between matches.

• Rehydrate fully with water and electrolytes.
• Eat a full balanced meal within 1 hour.

Low-Fat Foods & Healthy Snacks

• Oatmeal with fruit
• Fruit smoothies
• Whole grain toast with peanut butter
• Low-fat yogurt

• Fresh fruit (apples, bananas, oranges)
• Veggies with hummus
• Low-fat granola bars
• Trail mix (limited nuts)
• Rice cakes or pretzels

• Grilled chicken with vegetables
• Turkey sandwiches on whole grain
• Salads with light dressing
• Brown rice, beans, steamed veggies

• Fried foods
• Sodas and sugary drinks
• Processed snacks (chips, candy)
• Fast food meals high in fat