Are You Fueling to Perform—or Just to Make Weight?
In high school, I didn’t think much about fueling. Like most wrestlers, I trained hard, ate what I considered “healthy,” and figured that was enough. I also never cut any weight, and wrestled at my natural size. It wasn’t until college that I started understanding how much food actually impacts performance—not just in making weight, but in gaining strength, recovering, and feeling strong for competition.
Later, as a Team USA athlete, the stakes changed. Making weight wasn’t just about a tournament—it meant qualifying for world and Olympic teams. I dialed in my weight-cutting routine so I could stay hydrated and sharp. But the constant pressure to compete at 53kg, month after month, started wearing on me. My body fat dropped too low. My period disappeared. That was my alarm bell.
It was February 2020. I realized I had pushed too far. I needed a break, or a different weight class—but I hadn’t stood up for myself enough times along the way. I was chasing performance, but letting the scale dictate my choices.
I had fears around going up a weight class, and allowed the pressures from coaches and a potential Olympic spot dictate what weight I should wrestle. But I still had a choice, and I could have worked on competing confident at a higher weight.
This is why this topic is so important, because no matter the level and experience of the athlete, we can all become victims of our own false beliefs. So let’s dive into why you should think twice when you feel more pressured to fuel based on the scale instead of your performance.
The Hidden Costs of Cutting Weight Too Fast
When weight becomes the main focus, performance takes a backseat. Cutting too fast—or too often—can mess with more than just your energy:
Increased injury risk – When you cut water weight and compete dehydrated, you loose the water that protects your major organs. Especially your brain. You can increase your risk of concussions and other injuries with extreme dehydration.
Reaction time & focus – Your brain runs on fuel. Deprive it, and your decisions slow down. You also risk injury if you cannot react.
Muscle recovery – Your body can’t repair what it doesn't have nutrients for.
Strength & power – Without enough calories, your muscles literally shrink.
Mood & confidence – Low energy affects your mindset. You feel flat, frustrated, and unsure of yourself.
Long-term health – Hormones, bone density, and even your menstrual cycle can take a hit from repeated under-fueling.
Fast cuts might get you to weight—but they’ll keep you from reaching your full potential.
Signs You’re Under-Fueled
Most wrestlers think they’re eating “enough”—until their body tells them otherwise. Watch for these red flags:
You’re always tired, even when you sleep enough
You’re losing strength or not building muscle
You feel lightheaded during practice or need more breaks
Your period has stopped or is irregular
You’re constantly thinking about food or craving sugar
Your injuries take longer to heal
These signs don’t mean you're lazy or weak. They mean your body’s running on empty.
What Fueling Actually Looks Like
Fueling isn’t about eating “perfectly”—it’s about meeting your body’s needs before, during, and after training. Here's how to keep it simple and effective:
| When | What to Eat | Why It Helps |
|---|---|---|
| 1–2 hrs before practice | Carbs + protein (banana + peanut butter, yogurt + granola) | Energy boost, better focus |
| Within 30 mins after | Protein + carbs (chocolate milk, rice + chicken, protein bar + fruit) | Speeds up recovery, builds muscle |
| Throughout the day | Balanced meals + snacks every 3–4 hrs | Keeps energy steady, supports metabolism |
| Evening | Healthy fats + protein (avocado, eggs, nut butter) | Supports hormones, keeps you full overnight |
Pro tip: If you’re not hungry, that could be a red flag. Under-fueling can mute your hunger cues. Stick to consistent eating, especially on heavy training days.
Rehydration After Weigh-Ins (Don’t Skip It)
What you do after stepping off the scale matters just as much as the cut itself. Rehydration isn't just about chugging water—it's about replenishing electrolytes and prepping your body for high performance.
Start sipping fluids immediately after weigh-ins. Focus on electrolytes + carbs to restore energy and fluid balance. Add in easy-to-digest carbs and salty snacks in phases to help your body absorb and retain fluids more effectively.
Want the full breakdown, including a timeline and food examples?
👉 Read the full Rehydration After Weigh-Ins article on LuchaFit
Fueling Myths That Are Holding You Back
| Myth | Truth |
|---|---|
| “If I’m not hungry, I don’t need to eat” | Under-fueling can kill your hunger cues. Your body still needs fuel. |
| “Carbs make me gain fat” | Carbs are your body’s #1 energy source—especially for wrestlers. |
| “If I feel awful, the cut must be working” | Feeling weak, foggy, or moody is a sign your body is breaking down, not leveling up. |
| “Lighter = faster = better” | You can be strong, fast, and powerful at more than one weight class. |
This Guidebook Belongs in Your Athlete Tool Belt
Weight management is built into the culture of our sport—and weight cutting as it’s ugly counter-part is not changing fast. But you can. Smart wrestlers don’t just survive the cut. You can learn how to fuel with purpose, and you will wonder why you waited so long to shift your fueling strategy. I competed at the highest levels of our sport for almost 2 decades, and I always had longevity in the back of my mind. That meant I had to learn to manage my weight different from all the other wrestlers who were doing hard weight cuts.
I made great decisions and I still made plenty of mistakes. You can learn from all my lessons, and that’s why I created The Female Wrestler’s Guide to Weight Management—a digital playbook built specifically for you. No guesswork. No fluff. Just the strategies, science, and tools you need to fuel right and compete like a pro.
If you’re serious about taking control of your nutrition, recovery, and performance—you need this in your corner.
👉 Sign up now for early access and get $5 off when the guide drops.
You’ll be first in line when it releases… because champions don’t wait for this type of tool to come around again.
