Helping wrestling athletes with nutrition can be one of the toughest challenges coaches, athletic trainers, and sports nutritionists face.

The practice of "making your weight" has a long history of unhealthy methods that wrestlers are only just beginning to face.

Here is a recent case study of a college wrestler who competed at 141 pounds but constantly struggled to make weight. After he gained 30 pounds during the off-season, his coaches decided to move him up a weight class. However, his new weight of 170 pounds was still a far cry from the 149 pounds needed to make the new class.

Because the tradition in wrestling is to lose weight by starving oneself and sweating out extra pounds, it was important to clarify that these practices are dangerous and do not ultimately improve performance. Even though new rules in the sport are helping curtail rapid weight loss practices, there is still much education that needs to be done.

When counseling the wrestler, emphasize how rapid weight loss and dehydration will negatively affect performance-that without the proper fuel and a hydrated body, he will not have the energy to perform at his best. Also explain that losing weight slowly will pay off in the long run, since the weight is more likely to stay off, and that fasting or starving can actually slow metabolism.

In addition, the athlete should focus on body composition rather than body weight. A leaner athlete is better than a skinny athlete with lower lean body mass. Although it flies in the face of tradition, it would be much better for wrestlers to move up a class than to lose enormous amounts of weight to make unrealistic goals.

Here is a specific list of suggestions:

• Do not starve yourself.
• Eat small snacks throughout the day.
• Eat nutrient-dense foods that are high in fiber, which help satiate and prevent overeating. Good examples are fruits, vegetables, and oatmeal.
• Stay hydrated by drinking at least 16 ounces of fluid for each pound of weight lost during practice.
• Eat carbohydrates, which is the main source of fuel for explosive and powerful sports such as wrestling.
• Do not allow your weight to fluctuate more than five pounds from your class in or out of season.