Harker Heights Knights Wrestling

Good luck at the Farm boys

Last practice of the year. Anything but wrestling gear practice

Polo + cut sweats = 💧

Listen up! He is speaking facts!

https://www.instagram.com/reel/DW1Wyq7DLiH/?igsh=dXF3NnhuMmJ5dGNt

@kyledake444 speaking about this a relief. 😮‍💨 I have cut, and not cut, multiple times so far in my career. I ALWAYS wrestle better, even in harder matches, when I don’t cut. This year I wrestled 138 until my first concussion, then a month later, while not cutting, I wrestled 155 in London. I won Gold, and wondered “why do I cut then?” A week later I was at the @rafwrestlingusa Clinic and heard Kyle speak about it. What are your thoughts? 🧠 #kyledake #EJwrestle #wrestling #weightcutting

Some articles I wrote a while back.

Hydration
Many wrestlers try to lower their hydration level in order to reduce their weight. This is like trying to remove oil from a race car before the race. Your body needs water in order to perform at its best. In 2003 the International Olympic Committee on Nutrition for Sport put out the following statement: “Dehydration impairs performance in most events, and athletes should be well hydrated before exercise. Sufficient fluid should be consumed during exercise to limit dehydration to less than about 2% of body mass.... Sodium should be included when sweat losses are high, especially if exercise lasts more than about 2 h. Athletes should not drink so much that they gain weight during exercise. During recovery from exercise, rehydration should include replacement of both water and salts lost in sweat” (Shirreffs, 2009) so what do you do? When your body tells you that you are thirsty DRINK WATER.
But Coach I will do better if I weigh in lighter…
A study was done on 12, D1 College wrestlers that lost 6% of their body weight the week before a tournament using standard weight cutting techniques. The study showed “Lower body power and upper body isometric strength were significantly reduced as the tournament progressed” (Kramer, Fry, Rubin, Triplett, Gordon, Koziris, Lynch & Newton, 2001) If you are dehydrated you will be weaker. Drink water and perform at your best.
Article 2
Optimal Performance Weight
Wrestlers who use inappropriate weight loss techniques can run the risk of much more than poor performance, they run the risk of death. “In 1997, three college wrestlers were tragically killed within a 35-day period while engaged in unsafe weight management practices” (Moyer, 2005) You should concentrate on winning thru skill not weight loss. Since weight is important. You should have the most usable weight as possible, this means muscle weight not fat. Excess fat can have several serious adverse health effects. Starvation and poor diets can also diminish muscle mass, and also have serious health risks.
Weight management should be long term, not crash dieting. There are many factors to consider when trying achieving optimum weight. “Caloric and nutrient intake should be based on lean body mass, desired body composition, goal weight, and sport or activity
requirements.” (Turocy, DePalma, Horswill, Laquale, Martin & Arlette, 2011) In order to determine Energy-Producing Nutrient intake requirements simply follow this formula:
Protein intake
a. Calculation of protein needs based on activity levels:
BW, kg × g/kg BW = g of protein/kg BW
____________ × ___________ = __________
b. Convert the g of protein into kcal needed:
_____ g protein × 4 = __________ kcal from protein
c. % Protein needed of total caloric intake:
______ kcal from protein ÷ ______ total kcal = _____%
Carbohydrate intake
a. Calculation of CHO needs based on activity levels:
BW in kg × grams/kg BW = g of CHO/kg BW
____________ × ___________ = __________
b. Convert the g of CHO into kcal needed:
_____ g CHO × 4 = __________ kcal from CHO
c. Convert % kcal into actual number of calories:
______ kcal from CHO divided by ______ total kcal = _____%
Fat intake
a. Based on the remaining number of calories needed, calculate
the fat intake needed:
CHO, kcal + protein, kcal = kcal from CHO and protein
________ + ________ = (A) _____
b. Total caloric need – value A = fat needed, kcal
_________ – ________ = (B) _____
c. Value B ÷ 9 = fat, g
_________ ÷ 9 = ___________
Looks pretty scientific. This is why nutritional information should come from a Certified Sports Dietitian (CSSD), not your buddies, or latest fad diet website.
Basically, start early to achieve your goal weight. You should not be under 7% body fat in high school. Your food or energy for your best performance should come from protein, carbohydrates, and fats. You also must maintain proper intake of vitamins, minerals, and ever so important water. To understand the correct ratios look to the US Governments Food Guide Pyramid at www.mypyramid.gov
Article 3
OK YOU MADE WEIGHT, WHAT NOW?
Most wrestlers only think about their diet up to the point they make weight. Once that is accomplished they eat what is available. A little pre planning will ensure that the right foods are available at the tournament.
Here are some guidelines:
After weigh-in ideas
Drink a least one 8oz glass of water.
Fresh fruit
Pancakes
Bagels, toast, English muffin
Fruit juice
Pre competition meals
Baked potato with low fat topping
Cooked vegetables
Fresh fruit
Fruit juice (unsweetened)
Pasta with sauce
Skinless, white chicken or turkey
You have to fuel your body correctly. How many times have you seen a wrester fade over the course of a tournament? Later you might find out they have only eaten a couple bananas all day. Remember the high performance racecar? Well you are racing more than once, so you have to keep the fuel tank topped off. Just because the trendy diets say cut carbs, you should not be cutting carbs. Your body needs them for fuel.
Some foods will have a negative effect on your performance, soda, candy, energy drinks.
Additional tips:
· Understand the importance of water. Water keeps you dehydrated and keeps your entire body running properly. Eating right and fueling for success during a tournament requires drinking plenty of water.
· Wrestlers who use an electrolyte replacement while rehydrating after weigh-ins should also include carbohydrate-rich snacks such as bagels, graham crackers, pretzels, granola bars, bananas, yogurt, or pudding cups.
· Shortly after a match, wrestlers should include a recovery meal that incorporates carbohydrates, proteins, and fluids. A couple of good choices include low-fat chocolate milk and nutrition shakes free from supplements. Rice cakes are also a good option.
· When it comes to tournaments, use preseason tournaments to prepare for postseason tournaments, says Schwab. "It’s worth the time to experiment and take notes early in the season. Once an athlete finds what works, they have a reliable system and only small adjustments may be needed for entire career."
· Create healthy habits. Eating right doesn’t need to be viewed as punishment. Make it enjoyable and focus on the benefits, not the negatives.

mypyramid.gov TK

Way to go X!!!

What a loss. RIP J Rob.

Just look at that first picture when ya click on the article……

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