Wrestlers Guide To

Making Weight

Ben Waller &

Justin Revelo

SIUE Nutrition & Dietetics

Culture
Psychology:
Weight control is top priority.
Training above competitive weight.
Rapid weight loss.
Common Misconceptions:
Acute weight-loss pre-competition.
Rapid weight-gain post-weigh-in.
Competitive edge?
Little to no advantage.
Common Rapid Weight Loss Methods
Common Rapid Weight Loss Methods
01 Food restriction 06 Laxatives

02 Fluid restriction 07 Diuretics

03 Increased exercise 08 Appetite suppressants

04 Saunas 09 Spitting

05 Sweat suits

12
Potential Impacts of Rapid Weight Loss

Psychological Physiological
Potential Impacts of Rapid Weight Loss

Psychological Physiological
Anger Dehydration
Depression Decreased aerobic capacity
Confusion Decreased lean tissue
Tension
Poor short-term memory
Perceived decrease in strength, speed, agility,
and concentration
Increased risk of eating disorder
Sleep disturbances
Weight Cycling
Increased Risk of Disordered Eating
Planned & unsupervised weight loss:
Can trigger disordered eating behavior.
Weight-category sports athletes are at high
risk.

Yo-Yo Dieting
Yo-Yo dieting:
Repeated loss & regain of body weight.
Dieting & weight loss.
Weight gain.
Repeated weight cycling impacts:
Weight regain:
Total fat.
Abdominal fat.
 Pre-Weigh In
Athletes weigh in 1 hour prior to competition, this is not a lot of time. Having a
plan for effective rehydration and refueling is a very important aspect of the
sport.

Low residue diet Acute sweat loss

Fluid restrictoin Salt restriction

Protein intake Healthy fats

Post-Weigh-In Recovery
Consume foods adequate in
01
carbohydrates
Carbohydrates are the bodies main fuel source
and are important for athletes who want to
compete at their highest potential.
Rehydrate with fluids and
02 electrolytes, primarily sodium.
The body is likely dehydrated after a weight cut,
whether from fluid restriction or sweating.
Rehydration with added electrolytes is important
to retain the fluid lost.
03 Minimize fat intake.
Fat is an important macronutrient. It is recommend
to minimize fat intake to help prevent GI discomfort
when refueling and preparing for competition.
04 Minimize fiber intake
Fiber is an important nutrient however, consuming fiber
right before a competition can leave you feeling sluggish
or bloated. Limiting fiber can prevent this and GI
discomfort when preparing for competition
Safe Practices
Gradual dieting with a slight energy deficit over 4-
12 weeks. No more than 1.5% body weight per week.
Include resistance training.
High carbohydrate intake:
66-70% of calories
Helps maintain high power performance.
High protein intake:
1.4-1.6g/kg body weight
Reduces the loss of lean muscle mass.
Acute dietary changes:
1-2 days prior to weigh-in.
Nutrition interviews:
4 times per year.
Talk to SIUE nutrition team!
 Acute Dietary Changes
Short-term: 1-2 days
before weigh-in!

Low Residue Diet

Avoid foods high in:
Fiber
Sugar
High saturated fats
Decreases bowel content.
Can reduce weight by 0.3-0.7kg

Hydration & Electrolytes

Fluid restriction retains electrolytes more than
sweating. Allowing for quicker rehydration after
weigh in.
24 hours prior to weigh in, outside of training
sessions.
Acute sweating (0.1 kg - 0.2 kg) is best when
done as close to weigh in as possible.
Limiting salt intake before weigh in will help
reduce the amount of water the body holds on
to and keep you at a lower weight.
 Low Residue Foods
Grains Protein Dairy Fruits Vegetables

<2g fiber per serving Lean, well-cooked, Low-fat Soft, well-cooked Skinned, well-
Refined white flour tender Milk fruits, without cooked, tender
Cream of wheat Eggs, well-cooked Yogurt seeds, and skins Vegetable juice
White bread Smooth nut butters Cottage cheese Canned fruit in Carrots
White pasta Tofu Mild cheese juice Zucchini
White rice Poultry, skinless, Pulp-free juice Potatoes
boneless. diluted with half
water
Fruit drinks
fortified with
vitamin C
Bananas
Thank You
Questions?
Contact the SIUE Nutrition
Team:
kmora@siue.edu