Bodyfat and Hydration Test for High School Wrestling
The bodyfat/hydration analyses are required by the WIAA. The purpose is to regulate the weight loss process, in an effort to ensure
wrestlers are reducing weight in a safe manner. You can see details on these guidelines by clicking HERE. Generally speaking, the weight management program limits male wrestlers to a minimum of 7% bodyfat and females to 12% bodyfat. It also limits the amount of weight a wrestler is allowed to lose each week (descent plan) in efforts to avoid unsafe weight-loss practices.
wrestlers are reducing weight in a safe manner. You can see details on these guidelines by clicking HERE. Generally speaking, the weight management program limits male wrestlers to a minimum of 7% bodyfat and females to 12% bodyfat. It also limits the amount of weight a wrestler is allowed to lose each week (descent plan) in efforts to avoid unsafe weight-loss practices.
Losing Weight Safely
- Wrestlers attempting to lose weight are encouraged to do so in accordance with the descent plan established in the body-fat/hydration test. Male wrestlers are able to lose weight until they reach 7% body-fat. Female wrestlers can wrestle as low as 12% body-fat. Diets that replicate or that are similar to the "Paleo Diet" or "Whole 30" lend to a lean body-mass. These diets focus on vegetables, lean proteins, nuts and seeds, some fruits and little to no sugars and starches.
- Water - when trying to reduce weight, athletes should not limit water intake. Be mindful in drinking plenty of water
- Vegetables - eat, plenty of vegetables. Dark, leafy greens are best!
- Protein - it is okay to eat lean proteins from a variety of sources
- Fats - look to healthy fat sources to sustain energy and curb appetite. Nuts, seeds (unsalted), avocados, and other natural sources of fat are good. Fried foods, butter, no good.
- Carbohydrates - important for energy but lend to hormonal fluctuations that can spark weight gain. Incorporate oatmeal, brown rice, and sweet potatoes/yams to sustain energy and add fiber. Do not overindulge in Carbohydrates. Turn to healthy fats for snacks instead.