Download Proper Weight Control Guidelines

The BKW Wrestling Staff does not take a firm stand or even strict stand when it comes to weight classes and what weight classes a wrestler
should participate in. We as a staff will advise wrestlers about which weight class may be the best one in which they compete in. Ultimately
each wrestler must make that decision and that commitment themselves. Wrestling is a sport driven by weight classes so no matter how
liberal the BKW Wrestling Staff is, weight will always be an issue in this sport. This document is a chart showing our opinion on the methods
students can use to maintain a good weight control program. In no way is this document a regulation; it is simply a guideline and a plan that
we have seen be successful in the past. It was developed with the help of BKW health teachers.
Great Practices
1. The entire family buys into a
need to eat healthy and supports
the wrestler.
2. The main meal provider plans
both meals and shopping around
the needs of the wrestler.
3. Increase exercise, decrease
calories over time for best results.
4. Maintain a diet that includes
all the essential food groups and
constant hydration.
5. Strenuous exercise for 20 to
45 minutes each night, followed
by a shower and straight to bed.
6. . 9 to 10 hours of sleep per
night.
7. 2 small meals per day plus 1
large meal per day. This is best
decided at a personal level.
Philosophies and Practice
Good Practices
Bad Practices
1. 3 square meals a day of
1. Fad diets
reduced portions
2. Cutting out essential food
2. Constant hydration with water, groups from your diet.
Sport Drinks on competition day.
3. Not using water as your
3. An exercise session of 20
number 1 source of hydration
minutes to 30 minutes followed
by a shower and bed.
4. Eating restaurant food that is
buried in toppings and fatty
4. 9 to 10 hours of sleep per
sauces.
night.
5. Eating instant food or
5. Find something constructive
processed food.
to do every time you have an urge
to eat.
6. Limit your screen time,
television watching, computer
games, computer chats.
7. When eating at a restaurant,
salads, meats that are lean and
grilled, and soups.
The Unacceptable Practices
1. Not eating.
2. Not drinking water.
3. Not taking clues from your
body as to what your needs are.
4. Using over the counter
diuretics or diet medications.
5. Using sweat suits, sweat boxes
or wearing garbage bags.
6. Waiting until the night before a
match to attempt weight control.
Best Possible Foods
Fresh Fruit
Fresh Vegetables
Eggs, poached or boiled
Broiled or gas grilled meats
1 serving of milk per day
1 serving of chocolate milk every
couple of days.
All the water you can drink
All the green leafy salad you can
eat without a dressing.
Using the Field and Stream
philosophy - If you can not walk
into a field and grow, gather,
shoot, or catch it, don’t eat it.
Good Food Choices
Limit processed foods.
Healthy snacks should be
encouraged to keep up your
metabolism. (nuts, fruits, jello)
Bad Food Choices
Pizza, fried food, breaded meats
condiments and toppings, donuts,
pastries, sugar based cereals,
salted meats, soda, and potato
chips
Limit or cut all instant foods from
your diet.
Fast food, and cafeteria mass
prepared food.
Cut all invented foods- soda,
candy, processed snacks.
Drinks with additives and extra
sugar including flavored or spiked
waters.
Limit the use of toppings and
condiments
The Worst Food Choices
No Food at all.
Binge eating after making weight.
Using milk as your primary
means of hydration.
Clear soups
Green salads
Drinking Gatorade instead of
water everyday.
Grapefruit at breakfast
Instant boxed foods
Oranges(not juice) at the onset of
any virus
Cream soups
Each person is different both psychologically and physically. You may find that some things work for you that will not work for anyone else.
Also some accepted practices may not work for you. Weight control needs to be a process; one in which you keep track of what you eat and
how it effects your weight on a daily basis. Think of this as a long race, not a short sprint.