Performance Nutrition & Making Weight Safely

Strong Fuel = Strong Wrestler

At Leander High School, our wrestlers are trained to compete at their best—on and off the mat. That’s why we prioritize proper nutrition, hydration, and recovery. When athletes fuel properly, they perform better, recover faster, and stay healthy throughout the season.

⚠️ We do not promote crash dieting, dehydration, or unsafe weight-cutting methods. All weight management should be gradual, coach-guided, and health-focused.

Smart Habits for Making Weight the Right Way

These tips, developed in collaboration with sports health professionals and experienced coaches, help our athletes prepare safely and effectively for competition:

✅ Sleep & Recovery

  • Aim for 7–8 hours of sleep each night for peak performance.

  • Proper rest helps regulate weight and improves reaction time, focus, and endurance.

💧 Hydration

  • Drink at least half your body weight in ounces of water daily.
    (Ex: 140 lbs → 70 oz water)

  • Add high-quality electrolytes (avoid sugary sports drinks like Gatorade/Powerade).

  • Drink 2 glasses of water before every meal and sip consistently throughout the day.

🍽️ Fuel with Real Food

  • Focus on balanced meals: lean proteins, healthy fats, and complex carbs.

  • Avoid processed foods, sugars, and artificial additives.

  • Eat 4–5 smaller meals per day to keep energy levels steady.

🥤 Post-Workout Nutrition

  • Drink a quality protein shake within 1 hour of training to aid recovery.

  • Consider adding greens or bone broth to support inflammation control and joint health.

📅 Plan Ahead—Don’t Crash

  • Start planning 5–8 weeks before competition.
    Trying to drop weight too fast can hurt your performance and health.

  • Losing more than 3% of your body weight quickly can decrease strength and stamina.

  • Gradual change gives your body time to adapt without losing energy or focus.

    Check out Kelsey Poulter on Instagram

Sample Daily Routine

Here’s an example of a structured day for fueling performance:

7:00 AM – Wake up + drink 2 glasses of water
7:30 AM – Protein shake with greens (counts as a meal!)
9:30 AM – Healthy snack (e.g., homemade protein bar)
12:00 PM – Small lunch (lean protein + veggies + healthy fats)
3:30 PM – Practice (hydrate throughout)
5:45 PM – Protein shake
7:00 PM – Dinner (on non-late practice days) or another shake
8:45 PM – Bone broth (recovery and nutrient support)
9:15 PM – Epsom salt bath (optional)
9:30 PM – Lights out!

Parents & Guardians:

We encourage families to support healthy eating at home and help athletes understand the importance of long-term health over short-term results. Questions or concerns? Please talk to our coaching staff or school health professional.