Teams







NORTH ALLEGHENY WRESTLING
JAMIE KYRIAZIS, Head Coach

 2001-2002
NUTRITION AND WEIGHT CONTROL
Nutrition and weight control are probably the most controversial subjects in wrestling. Of course, the key issue here is weight loss. The image of a dehydrated wrestler wearing a sweat suit in a hot gym in order to lose weight is not a healthy one for the sport. What wrestling needs to promote in terms of nutrition and weight is fitness and health. 

Rules on Weight Control
Following the lead of the National Collegiate Athletic Association, the National Federation of State High School Associations has tightened regulation on weight control in wrestling. The NCAA made eight-rule revision after the deaths of three college wrestlers during weight-loss workouts. All state associations are now required to develop and use a weight-loss program that discourages severe weight reduction. Each wrestler is also required to establish a certified minimum weight before January 15. Certification at a lower weight is then prohibited during the season. Another rule requires wrestlers to have at least half of the weigh-ins during the season at the minimum weight to be used during the state tournament. 

Education is the key here. Athletes and coaches need to understand the importance of proper nutrition and end the association of starvation with wrestling. School systems should require nutrition courses. In addition coaches, especially wrestling coaches, should have classroom-type discussion with their athletes about healthy eating and adequate fluid intake.

One key to success is being able to get quality work and effort out of your team on a consistent basis. Without proper nutrition, wrestler's attentiveness and stamina will fall off drastically, especially late in practice. 

WRESTLING  WITH  WEIGHT
If you are a wrestler, you are probably not overweight. But you may have to cut weight to achieve a lower weight standard or else be denied permission to compete. Use the following tips to lose weight healthfully.

     1). First of all, get a realistic picture of how much weight you need to lose by getting your body fat measured. The absolute minimal weight included 5 percent fat for men and 12 percent fat for women. The minimum weight recommended for wrestlers commonly included about 7 percent body fat. Trying to achieve a weight that will result in your having to starve yourself to lose muscle or dehydrate yourself to lose water weight is difficult and can hurt rather than enhance your performance.

If you don't have access to calipers or another means to measure your percent body fat, give yourself the less professional 'pinch test.' If you can pinch more than half an inch of thickness over your shoulder blade or hips, you can safely lose a little more weight. 

    2). Start to lose weight early in the season or, better yet, before the start of the season. That way you'll have time to lose weight slowly (one or two pounds per week) and more enjoyably. Your goal is to achieve and say at your lowest healthy body fat level.

     3). Remember that it is counterproductive to lose weight rapidly before an event. If you do, depleted muscle glycogen and dehydration will take their tolls. In a study of wrestlers who quickly lost about eight pounds (4.5 percent of their body weight), the wrestlers performed 3.5 percent worse on a six-minute arm crank test designed to be similar to a wrestling competition. These results suggest that rapid weight loss in athletes prior to competition may serve as a detriment rather than offer a competitive advantage. 

Athletes who struggle and starve to get to a low weight tend to fool only themselves. Remember, the odds are against the starved wrestler who crash diets to make weight as compared to the well-fueled wrestler who routinely maintains or stays within a few pounds of his wrestling weight during training.

- To lose weight, divide your calorie budget into three parts of the day.
- No matter how much weight you have to lose, be sure to eat at least 1500 calories of a variety of wholesome foods every day to prevent vitamin, mineral and protein deficiencies. Do not eliminate any food groups.
- Water is not extra weight. Your body stores the precious water in a delicate balance. If you disrupt this balance, you will decrease your ability to exercise at your best. Using diuretics, rubber suits, saunas, whirlpools, or steam rooms to dehydrate yourself is dangerous. 
- When replacing sweat loss after workouts, note that juices, sport drinks, and soft drinks all have calories. Ration them wisely. The lowest-calorie fluid re-placer is water.
- If you are worried that strict dieting, as a teenager will stunt your growth, note that you will catch up after the competitive season. Many wrestlers are short in stature not because of malnutrition but rather because of genetics. They tend to have short parents. Small people often select a low-weight sport because they are more suited for that than for football or basketball. 

 How Much Do I Eat?                                              Sources of Carbohydrates and Proteins

The information supplied in the nutrition section of our web pages is just a suggestion. 
You should consult your dietian or family physician. 



NORTH  ALLEGHENY  HAS A  RICH  WRESTLING  TRADITION
~50 WPIAL Individual Regional Champions
~11 Western Pennsylvania Team Championships
~22 PIAA State Champions
~5 State Team Championships
~30 California State Champions(now known as Powerade Tournament)
 ~7 WPIAL Team Champions~27 State Place Winners
~532 Wins, 154 Losses and 3 ties since 1954


North Allegheny School District is located approximately 
20 miles north of Pittsburgh, Pennsylvania.
Athletic Office-724-934-7238


created and maintained by:  
momwaldo graphics




























!