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Safe Weight Loss for Wrestlers: Avoiding Dangerous Practices

Image Credit: usatoday.com

Most wrestlers try to reduce their weight to be qualified for a certain category. Yet, many athletes use unsafe and dangerous methods to lose weight quickly, which may cause serious health problems in the future.  The question is ‘Why do wrestlers cut weight?’. Though the weight losing idea seems attractive as it gives an advantage against opponents, they more often physically and psychologically exhaust the wrestler.

The Risks of Dehydration

Arguably, one of the deadliest and most futile ways through which wrestlers plan their diets for the wrestling ring is through dehydration. This is perhaps executed when the wrestler decides to deprive his system of fluids so that he can achieve a lighter body weight.

While dehydration only mildly negatively affects power, it significantly lowers endurance and cognitive abilities. In point of fact, the loss of body water of as little as 2% of the normal water volume results in debility in as far as the deportment of the cardinal signs of dehydration. This may include such conditions as cramps as well as dizziness as well as fatigue.

The Dangers of Extreme Calorie Restriction

Not only are some wrestlers dehydrating themselves but many of the wrestlers are consuming very low energy diets in an attempt to shed the pounds fast. This will cause a person to suffer from malnutrition, weakening his body and consequently impairing other athletic performances. 

When the body is not supplied with the required amount of essential nutrients like protein, B vitamins, iron, and zinc, the effect will be muscle atrophy, and it will lower the testosterone level and mental focus. Excessive reduction of calories might cause depression and a general feeling of body fatigue, which also impairs the wrestler’s performance.

Indeed, some wrestlers go to the extreme of purging themselves of food prior to a weigh-in to shed additional pounds. This alone is very dangerous and can initiate a pattern of the wrestler’s disordered eating that can contribute to many health complications.

Image credit: troychariot.org

Regulation and Testing for Healthy Weight Loss

Every high school wrestling program across the country must make a stand against these unsafe practices by conforming to national hydration assessment tests. These tests intend to demonstrate that the wrestler is capable of wrestling or incapable of wrestling based on the results of the measurements taken for the body fat and hydration levels of the individual. 

A wrestler must not have a body fat percentage under 7% for boys and under 12% for girls. Under these following standards, the athlete will not be allowed to continue losing weight.

Suppose a wrestler’s body fat is below the minimum. In that case, they will receive a return-to-event release modification form that their healthcare provider has to sign in order for the wrestler to participate in a future event. 

However, the release of such a finding does not permit any wrestler to wrestle in a weight category that is below that which is permitted by the original determination. In addition, a 2-pound variance is allowed above the scratch weight at the time of certification by the parent and the physician. 

Guidelines for Healthy Weight Loss

The wrestlers can adhere to the following guidelines when they aim to lose weight safely:

  1. Stay Hydrated: Proper hydration cannot be overemphasized. Try to take water every 10-15 minutes while working out and every 3-4 hours for the rest of the day. Severely curtailing water consumption leads to dehydration, which will lead to lesser performance.
  2. Cut Down on Dietary Fat: Try to stay away from things that are high in fats and, at the same time, high-calorie foods. Go for the low-fat options. 
  3. Eat Smaller, More Frequent Meals: Plan to snack so as not to overindulge during the day and in order to increase metabolism.
  4. Maintain Strength Training: Keep on training strength to maintain muscle maintenance for muscles gained during the in-season period.
  5. Good Nutrition: Follow a balanced diet with a variety of foods. If calorie intake is to be restricted, add a basic combination of vitamins/minerals with 100% of the RDI daily intake.
  6. Gradual, Safe Weight Loss: Plan on losing approximately 1-2 pounds per week. By de-focusing on speed, we can ensure that we only lose fat rather than muscle.
  7. Rest: Proper rest is important for recovery overall.

Wrestlers may aim at reducing weight using these methods safely, to enhance health, strength, and competitive ability. Bear in mind that the goal is improving and not compromising one’s performance by engaging in risky activities.

References:

1. www.usatoday.com
2. troychariot.org
3. www.hindustantimes.com
4. www.dailygamecock.com

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