ABSTRACT
Energy balance is the balance between energy (caloric) intake and energy output or caloric expenditure. Energy intake is simply the energy that you ingest. Energy expenditure is broken down into resting energy expenditure, energy expenditure related to exercise, that related to the digestion, absorption, and metabolism of food, and non-exercise induced thermogenesis such as fidgeting. Weight loss for amateur wrestling should happen before the season, while during the season weight should be maintained and practices and matches fueled with optimal nutrition for performance and recovery. I have come to the conclusion that successful weight loss can be boiled down into taking four components into consideration: (1) Documenting Energy Intake; (2) Monitoring Bodyweight; (3) Monitoring Muscular Strength; and 4) Calculating Resting Metabolic Rate and estimating the amount of energy to ingest (Calories). The prudent goal is a loss of 1–2 lbs per week over the course of the weight loss period since energy or caloric restriction of 40% or greater can reduce resting metabolic rate and cause negative hormonal changes. During the pre-season weight loss phase athletes should take in adequate protein for heavy weight training and long-distance running and should ingest 60% Carbohydrate, 20% Protein, and 20% Fat. Twenty percent protein will allow for ~1.5 g Protein/kg bodyweight/day. Diets with about this much more protein or higher protein should spare fat-free mass (i.e., muscle mass) from being lost as a result of weight loss.
