The Rock Canyon coaching staff wants our wrestlers to maintain a healthy body weight that allows for personal growth and peak performance.

 

‘Cutting weight’/weight loss is not mandatory of Rock Canyon wrestlers. However should a wrestler choose to lose weight, it should be done through a healthy diet and exercise. No within wrestler will be allowed to reduce their body weight lower than the limit identified during weight certification by the physician.

 

Any wrestler wishing to lose weight should discuss the option with the coaching staff so the plan may be monitored and tracked.

 

Eating is important!!! All wrestlers should eat variety of high quality meals. Stay away from processed foods.  No wrestler should skip meals.

Drink Water!!! Water is an important aid in maintaining a healthy body. Each wrestler’s daily goal should be to drink 64 ounces of water. During a normal Rock Canyon wrestling practice and match/tournament each wrestler will sweat a significant, so drinking this amount of water should not be a concern.

 

One word of caution here is to be smart about when to drink this amount of water. On match/tournament days the water intake prior to weigh-in should carefully monitored to ensure that wrestlers are not overweight at weigh-in time. However, on non-match/tournament (practice) days the 64 ounces can be evenly consumed throughout the day.

 

The source for the information on this page is ‘The Abs Diet’, a publication of Men’s Health Magazine.

 

The types of foods that are the core of the recommended diet for wrestlers to follow in and out of season and out of season are as follows;

 

Berries (Natural/Unsweetened)

Dairy products (Low Fat)

Eggs

Fruits (Natural/Unsweetened, not canned or dried)

Green Vegetables

Instant Oatmeal (Unsweetened/Unflavored)

Legumes (beans)

Meat (Lean Beef, Chicken, Tuna, Turkey)

Natural Unsalted Nuts

Peanut Butter (Natural Unsalted)

Protein Powder

Whole-grain Breads

Whole-grain Cereals

 

 

Each meal the wrestler eats should include at least two of the above listed types of foods.

 

Wrestlers should strive to eat six (6) meals per day evenly spaced throughout the day. An example of this spacing through the day is as follows;          

 

7:00am - Breakfast (Proteins, Fruits & Carbohydrates) 

9:30am - Snack (Fruits & Carbohydrates)

12:30pm - Lunch (Proteins, Fruits & Carbohydrates)

2:30pm - Snack (Proteins & Vegetables)

5:30am - Dinner (Proteins & Vegetables)

7:00pm - Snack (Proteins & Vegetables)

 

Breakfast and lunch should be the wrestler’s largest meal of the day, with dinner being of sensible size. Snacks should consist of an ounce of nuts, a cup of fruit and/or raw vegetables (there is no portion size limit for raw vegetables).

 

Sample Meals

Breakfast
12 oz orange juice
Bowl of oatmeal
Two pieces of toast with peanut butter and jelly
Sliced strawberries with skim milk

 

Lunch/Dinner Meal
One cup low fat yogurt
One banana
One bagel
One ounce of turkey breast
Half cup of raisins

 

Liquid For Meals (Water may be drank at anytime through the day)
½ cup of water
½ cup nonfat dry milk
¼ cup glucose polymer (like your favorite sport drink)
3 cups skim milk