For wrestlers, cutting weight can often be a grueling process—but it doesn’t have to mean sacrificing strength or stamina. The key is adopting a sustainable nutritional plan that emphasizes gradual weight loss, hydration, and nutrient timing.
Start by eating whole foods, cutting processed sugars, and maintaining a steady protein intake to preserve muscle mass. Carbohydrate timing is crucial. Wrestlers should consume complex carbs earlier in the day and taper off by evening during cutting phases.
Additionally, staying hydrated is often overlooked; dehydration can lead to performance drops and increase the risk of injury. Electrolyte-rich fluids and small meals every 3–4 hours can help keep energy levels stable, even in the days leading up to weigh-ins.
The goal? Show up strong, not just skinny.
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