Monday, September 21, 2009

Eat this after you weigh in for recovery and energy!

I always get asked what the best foods are after you weigh in for wrestling...

Of course a lot depends on if you had to cut weight or not...

For those who have to cut weight, the first thing you want to do is get a recovery drink in you.  (I cover this on this blog)

After that you want to stick with food that will give you a ton of energy, without making you feel tired, bloated or sick to your stomach...

One of the best foods that I can recommend at this point, or for when you have a long tournament is the 'Chocolate Peanut Butter Sandwich.'  This isn't your usual peanut butter and jelly sandwich though...

It's a combination of whole wheat bread, natural peanut butter and whey protein powder.  The whole wheat bread is a slower digesting carbohydrate that will allow you to have energy without feeling sleepy.  The natural peanut butter serves a dual purpose of slowing down absorption of your carbohydrates to aid in energy production without slowing down towards the end of the match or tournament.  The whey protein keeps your body in a positive nitrogen balance and prevents muscle breakdown to keep you feeling strong.

Here's what you do:

Take 2 slices of whole wheat bread... and lay them on a plate.  Take 2 tablespoons of all-natural peanut butter and add 1 scoop (20-25 grams) of chocolate protein powder.  Mix the peanut butter and protein powder thoroughly with a spoon.  Spread the mix on your bread and you're all set.  

With this super sandwich you will feel full but not bloated, energetic without a 'crash' later and strong as a bull... TRY IT!!  (You can wash it down with a glass of milk if you don't have any intolerance to lactose)

Tuesday, September 8, 2009

A Perfect Weight-Cutting Food for Wrestling!

If you are a wrestler who cuts weight you must be extra careful to make sure you eat properly. One of the best foods you can eat when cutting weight is cottage cheese.

But I don't mean just eating cottage cheese.  I mean having it as your last meal of the day... right before you go to bed.  

Cottage cheese is a quality source of low-fat protein.

By having it as a pre-bedtime snack when cutting weight, it will give your muscles a steady stream of amino acids while you sleep.  This steady stream of amino acids will feed your muscles while you sleep, and prevent the muscle breakdown and weakness associated with traditional weight-cutting.

If you're not cutting weight, you can mix cottage cheese with yogurt before bed and it will be a complete meal.

If you're cutting weight, you won't want the yogurt due to the sugars in it... and that won't be advised right before bed.

The taste of cottage cheese (lowfat version) can get on your nerves, so I'd suggest adding salsa, or salt and pepper for taste. (sea salt and ground black pepper)

3 Great Exercises for Building Wrestling Strength Fast!

1. 'Negative-Only Reverse Close-Grip Chinups' - That's a mouthful. Let's break it down. You use a chinup bar. Take an underhand grip, with hands about 8-12 inches apart. Use a chair to boost yourself over the bar. Lower yourself in 10 seconds to a hanging stretch. Immediately step up on the chair and boost yourself to the top again. Repeat. Continue until you can't lower yourself in any more than 6 seconds. Use extra weight around your waist with a dipping belt if necessary. Watch your takedowns improve tremendously by getting stronger on this one!  

2. 'Negative-Only Dips' - Hold yourself at the top position on a dipping bar with arms straight. You should be hanging with arms locked straight. Lower yourself in 10 seconds. Immediately climb back to top and again lower in 10 seconds. Repeat. Continue until it becomes impossible to lower in any more than 6 seconds. The use of negative-only training will 'kick-start' some serious strength gains. Just make sure you use it sparingly. No more than 2 weeks straight, and only 4 times a year.  

3. 'Bottom Squats' - Using an Olympic Barbell, perform a regular barbell full depth squat. As you rise up out of the bottom, stop when you are 1/2 way up. Lower yourself to the bottom squat position again, and repeat. These are incredible for working on the hip strength that is so vital in most every wrestling move you perform! Throw these exercises in the mix for about 3 weeks. I promise you your strength will jump up quickly if you're working hard, and using perfect form.

About Me

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I am a 20 + years Sports Performance Specialist. I work exclusively with wrestlers to help them gain strength, speed, flexibility and endurance to win more matches. I also coach wrestlers on how to cut weight without losing strength. My website is a members-only site where you can get hundreds of my articles, tips, strategies, workouts, interviews etc. to help you gain the edge. I also provide personal coaching in our members forum :) I'm a dog lover... My Schnauzer named Gracie is our baby. My wife is Michelle, the greatest person in my life.