Fight

Sports like wrestling require great physical endurance, which requires a well-balanced and high-quality diet. This is sometimes extremely difficult because athletes strive to keep their weight as low as possible in order to enter a lower category. As a result, many athletes tend to disrupt their diet and very often use drastic methods to lose weight. Contrary to the common understanding of most athletes about weight loss before weighing, experts give the following arguments in favor of a balanced diet:

• Focusing on training, not losing weight leads to better sports results.
• To maintain good shape and develop strength, fighters need the same nutrients as all people, but the need for calories is greater due to the intensity of training.
• Hunger causes the body to use muscle proteins to energy even in the presence of fat. This reduces muscle growth and strength.
• Proper nutrition helps fighters lose weight without sacrificing muscle tissue or becoming dehydrated.
• Dehydration is a major cause of loss of strength. and endurance in athletes.
• Rapid weight loss is mainly at the expense of water and muscle tissue.
• Gradual weight loss (2-3 kg per week) is the best way to melt fat and maintain muscle.
• Good sports training includes a strict diet.
• Good nutrition and proper weight control methods are vital to achieving peak physical fitness.

Energy Needs

In the fight, during a meeting, energy needs are constantly changing. This is because at some point athletes need an explosive force, and at another - they are in a waiting position. Due to this specificity of the load, the main mechanism for energy supply in the fight is anaerobic. To maintain their energy needs, wrestlers must take a minimum of 1700 - 2500 kcal per day, and during intense training, the needs can increase by another 1000 kcal . The exact daily calorie requirement is determined by the athlete's weight and motor activity. The need for calories is covered by an individually prepared diet plan containing all the necessary nutrients, vitamins, and minerals. The diet should be balanced and include 55-60% carbohydrates, 25-30% fat, and 15-20% protein. A good and accurately calculated diet provides the body with the necessary nutrients and at the same time helps to control weight. Slow weight loss, over a long period of time, is a much better way to control weight than losing weight just before an appointment. With proper nutrition, weight loss is achieved at the expense of body fat, not through dehydration or muscle mass. The percentage of fat is an individual feature for each athlete, as the mandatory minimum is considered to be 7% of his body weight. This minimum of fat is needed to protect the internal organs, for energy storage, and for other physiological tasks in the body.

Essential nutrients

They are the basis of the food pyramid and are the main source of energy (55-60%). Carbohydrates in the diet should be mainly polysaccharides (complex sugars), taken through foods such as oats, rice, wheat, potatoes, bread, cereals, pasta, pasta, and others. Fruits and vegetables, which are a source of vitamins, fiber, and simple sugars, should also be included in the menu.

They must be mainly of plant origin and in small quantities. In addition to the fats contained in the food itself, the fat used to cook and season the food must also be taken into account. It is necessary to avoid fatty foods and those that are prepared by frying.

They are the main building block of muscle and their lack of the menu can lead to muscle loss. growth and strength. They are obtained mainly through meat, fish, eggs, dairy foods, legumes, and nuts. Meat that is consumed is recommended to be lean, poultry, fish or beef. Nuts should be consumed in moderation due to their high-fat content.

In the diet, including a sufficient amount of fruits and vegetables provide all the necessary vitamins for the body. However, during intense training, you can take extra vitamins, in the form of vitamin drinks or tablets.

It is very important to take enough fluids during and after training. It has been proven that this not only makes athletes feel good, but also increases their endurance. Experts advise drinking water whenever you feel thirsty. Good hydration can be achieved by drinking water or special sports drinks.

Eating before a meeting or competition

Good nutrition is important both during training and before a meeting or match. It is good to make breakfast 3-4 hours before a race, which includes easily digestible, carbohydrate food with a low glycemic index. It is important not to experiment with new foods and those that can cause discomfort before a meeting. Athletes can also take specially prepared liquid sports foods before, during, and after a competition.

Weight control methods to avoid

Research shows that the use of Rational nutrition as a method of weight control is the only one that can ensure optimal fitness of athletes. Peak physical fitness in athletes can be achieved only if the body receives a sufficient amount of essential nutrients. Therefore, when using inappropriate and rapid methods of weight control, reduced results are obtained. In addition, many methods of drastic weight loss negatively affect the motivation and psychological state of athletes.

When weight loss is associated with a short period of time, it is usually concerned. for fluid loss. If an athlete loses 2-3 kg in a few days, it is probably related to dehydration (and possibly loss of muscle tissue). Unfortunately, when you re-hydrate after pulling, the body absorbs water relatively slowly and the athlete cannot rehydrate completely. Up to 48 hours are needed for complete hydration of the tissues. The negative effects of dehydration include decreased muscle strength and endurance, reduced blood flow to muscle tissue, and impaired thermoregulatory mechanisms.

When we starve our body uses its nutrient stores and this leads to weight loss. However, fasting lowers blood sugar, which is the main fuel for the brain and muscles. Fasting leads to the use of protein for energy, even in the presence of fat. Therefore, the diet should include at least the minimum caloric intake for the day in order for the muscles to have the necessary strength and endurance.

The use of weight loss pills and laxatives can lead to adverse both physical and psychological effects. Therefore, the use of such products for weight loss or maintenance should be avoided.