Frequently Asked Questions

A: Sports nutrition coaching is personalized, one-on-one guidance that goes far beyond generic diet advice. As someone who's been in your shoes, I understand the unique challenges wrestlers face.

My coaching includes:

• Customized nutrition plans based on your weight class and goals
• Strategic weight management that preserves performance
• Competition preparation and recovery protocols
• Ongoing support and plan adjustments throughout the season
• Education to build long-term healthy habits

Unlike generic nutrition advice, everything I recommend is specifically tailored to wrestling's demands and your individual needs.

A: My unique perspective comes from living this sport myself. With 13+ years of wrestling experience plus my credentials as a Registered Dietitian, I bridge the gap between science and real-world application.

What sets me apart:

• Personal experience: I've made weight, felt the pressure, understand the culture
• Professional expertise: Master's degree and RD credentials ensure safety
• Wrestling-specific focus: Not trying to apply general sports nutrition to wrestling
• Evidence-based strategies: Everything backed by current research
• Realistic approach: Plans that work with your life, not against it

I don't just tell you what to eat—I help you understand why and how to make it work in your real life as a wrestler.

A: Every wrestler's journey is different, but I follow a proven process to ensure you get results:

Initial consultation:

• Deep dive into your current nutrition, training, and goals
• Identify challenges and opportunities
• Create your personalized roadmap

Ongoing sessions:

• Review progress and troubleshoot challenges
• Adjust plans based on results and feedback
• Prepare for upcoming competitions
• Build skills for long-term success

Sessions are conversational and supportive—no judgment, just practical solutions to help you reach your goals.

A: Virtual consultations make it easy to work together no matter where you're located. Here's how simple it is:

What you need:

• A laptop, tablet, or smartphone with a camera and microphone
• A quiet space where we can talk privately
• A reliable internet connection
• That's it! No special equipment required

How it works:

• We meet via Zoom or similar video platform
• You can take the call from home, school, or anywhere comfortable
• I'll share my screen to review nutrition information with you
• We can discuss your questions in real time, just like an in-person meeting

After booking, you'll receive a confirmation email with your video link and any pre-session materials. It's straightforward and convenient, designed to fit into your busy schedule.

A: I offer a comprehensive 3-month nutrition coaching package designed to create lasting results for wrestlers. Here's exactly what you get:

Package includes:

• 1 Initial Consultation (60-90 minutes): Comprehensive assessment of your current nutrition, training schedule, weight goals, and challenges
• 3 Follow-Up Consultations (30-45 minutes each): Progress check-ins, plan adjustments, and ongoing support

Why it's called a "3-month package":

After your initial consultation, we schedule follow-up sessions approximately every 3 weeks. This timeline allows you to implement changes, see results, and come back with real-world feedback. The spacing ensures you have enough time to build new habits between sessions while maintaining consistent support throughout your season.

Timeline example:

• Week 1: Initial consultation and personalized plan creation
• Week 4: First follow-up (adjust and refine)
• Week 7: Second follow-up (troubleshoot challenges)
• Week 10: Final follow-up (long-term strategy)

This structure has proven most effective for creating sustainable nutrition habits that last beyond a single wrestling season.

A: This really depends on your needs and where you are in your season. Here's what I typically recommend:

• Starting out: Weekly or bi-weekly to establish strong habits
• Maintenance: Monthly check-ins to stay on track
• Competition prep: More frequent contact leading up to big events
• Off-season: Quarterly sessions for long-term planning

I'm flexible with scheduling and always available between sessions for quick questions. The goal is to provide support when you need it most.

A: Both are designed to help wrestlers make weight safely, but they serve different needs. Here's how to choose:

Bottom line: The Guide teaches you the system to implement yourself. Coaching creates YOUR specific plan and supports you every step of the way. Both are evidence-based and effective—it just depends on your learning style and level of support needed.

A: Dietary restrictions and medical conditions are important considerations for personalized nutrition coaching. Every wrestler's situation is unique, and I want to make sure my coaching is the right fit for your specific needs.

Be sure to mention any dietary restrictions or medical concerns during your 15-minute discovery call. This allows us to discuss your wrestler's situation in detail and determine whether my coaching can effectively support their specific needs.

During the discovery call, we'll talk about:

• Any food allergies or intolerances
• Medical conditions that affect nutrition needs
• Medications that might impact weight management
• Religious or cultural dietary requirements
• Current relationships with food and eating patterns

This conversation happens before you make any financial commitment, ensuring we're both confident that working together will be beneficial for your wrestler's health and performance.

A: This is such an important distinction that many people don't understand. The difference can directly impact the quality and safety of the advice you receive.

In Georgia and most states, only RDs can legally provide individualized nutrition prescriptions. When your health and performance are on the line, credentials matter.

A: General nutrition advice doesn't cut it for wrestlers. We have unique demands that require specialized knowledge:

• Understanding safe weight cutting practices
• Balancing performance with weight management
• Competition day nutrition strategies
• Recovery protocols specific to combat sports
• Supplement knowledge for drug-tested athletes

My combination of RD credentials, sports nutrition expertise, and personal wrestling experience means you get advice that's both scientifically sound and practically applicable to your sport.

A: From my years of experience both as a wrestler and working with wrestlers, safe weight cutting always starts with proper planning. The key is beginning early with a structured approach rather than panicking the week of competition.

My general recommendations include:

• Maintaining adequate protein to preserve muscle
• Using strategic timing of food and fluids (not extreme restriction)
• Never using dangerous methods like laxatives, diuretics, or excessive dehydration

For a comprehensive approach, check out my Ultimate Guide to Cutting Weight for Wrestling. If you need personalized guidance, I offer individual consultations to create a safe plan specific to your needs.

A: This is one of the most common questions I get! The day before weigh-in, your food choices matter more than ever, and the exact strategy depends on how much weight you need to lose and your individual response to different foods.

For an in-depth, step-by-step approach to what to eat the day before weigh-ins (and throughout your entire weight cut), consider getting the Weigh-In Survival Guide or booking a one-on-one coaching consultation with me where I can create a personalized pre-weigh-in nutrition plan that works for your specific situation.

A: This is such an important question. I've seen too many wrestlers struggle at unhealthy weights, and it always hurts their performance in the long run.

If you're experiencing these symptoms, it's time to seriously consider moving up a weight class. I always tell my wrestlers: you'll perform better at a sustainable weight than struggling at a weight that's too low. Your long-term health and development matter more than any single season.

A: Yes! This is actually one of my specialties. With the right approach, you can cut weight while preserving your hard-earned muscle. The key is providing your body with what it needs to maintain muscle while creating the deficit needed for weight loss.

The exact protein targets and timing strategies depend on your individual weight cut timeline, training schedule, and body composition. For personalized guidance on maintaining muscle during your weight cut, consider the Weigh-In Survival Guide or one-on-one coaching where I create a customized plan for your specific needs.

A: Post-weigh-in recovery is crucial for your competition performance. The timing, amounts, and types of fluids and foods you consume can make or break your performance on the mat.

The exact recovery protocol depends on how much time you have between weigh-ins and competition, how much weight you cut, and your individual tolerance. For a detailed, step-by-step post-weigh-in recovery plan with specific timing and amounts, check out the Weigh-In Survival Guide or work with me one-on-one to develop a personalized recovery strategy.

A: Wrestling nutrition is sport-specific nutritional guidance designed to meet the unique demands of our sport. Unlike general sports nutrition, it addresses the specific challenges wrestlers face.

Wrestling nutrition focuses on:

• Safe weight management: Making weight without compromising strength or health
• Performance optimization: Fueling intense training and competition
• Recovery strategies: Bouncing back faster from tough practices and matches
• Maintaining strength: Keeping muscle mass while cutting weight
• Competition day fueling: What to eat between weigh-ins and matches

It matters because proper nutrition can be the difference between dominating on the mat and struggling through matches. I've seen countless wrestlers transform their performance simply by fueling their bodies correctly. When you get nutrition right, everything else becomes easier: making weight feels manageable, your energy stays high, and you recover faster between competitions.

A: Having worked with hundreds of wrestlers, I've found that optimal nutrition isn't about following a rigid diet—it's about fueling your body for the demands of our sport.

My framework focuses on:

• Quality carbohydrates: Your primary fuel for intense training
• Lean proteins: Essential for muscle repair and recovery
• Healthy fats: Important for hormones and sustained energy
• Timing: Eating the right foods at the right times

The exact ratios depend on your training phase, weight goals, and individual needs. In my coaching sessions, I create personalized nutrition plans that fit your lifestyle and goals.

A: I always emphasize food first, but some supplements can support your training when used appropriately. Based on current research and my experience:

Supplements I often recommend:

• Creatine monohydrate for power and strength
• Quality protein powder for convenience
• Basic multivitamin as nutritional insurance
• Vitamin D if you have limited sun exposure

For specific guidance on supplements, check out my Wrestling Supplement Safety Guide.

Want to get high-quality supplements at a discount? Set up a free account through my FullScript dispensary to access professional-grade supplements with practitioner pricing.

A: Proper hydration is non-negotiable for wrestlers. I use these guidelines as a starting point:

• Baseline: Half your body weight in ounces daily
• Training days: Add 16-24 oz per hour of practice
• Hot conditions: Increase by another 12-16 oz per hour

Monitor your urine color—pale yellow is ideal. Dark urine means you need more fluids, while completely clear might mean you're overdoing it. Remember, proper hydration is a daily habit, not something you can fix the day before competition.

A: As both a former wrestler and a parent myself, I understand how challenging it can be to watch your child cut weight. Your support can make all the difference in keeping the process safe and healthy.

Here's how you can help:

• Learn about safe weight cutting practices so you can spot problems
• Stock your kitchen with appropriate foods
• Watch for warning signs like extreme mood changes or fatigue
• Keep communication open with your wrestler and their coach
• Don't hesitate to seek professional help if you're concerned

I've created a comprehensive Parent's Guide to Supporting Weight Cuts with specific strategies and warning signs to watch for.

A: I love this question! Getting young wrestlers to eat well can be challenging, but with the right options, it's definitely doable.

My go-to recommendations:

• Greek yogurt parfaits with berries and granola
• Apple slices with almond or peanut butter
• Homemade trail mix with nuts and dried fruit
• Whole grain crackers with cheese or hummus
• Smoothies packed with fruits and protein

The key is finding options your wrestler actually enjoys. My Healthy Wrestling Snacks Guide includes recipes and ideas that have been kid-tested and approved!

A: This depends entirely on your child's age and how the weight cut is approached. For youth wrestlers (ages 8-12), I strongly advise against any weight cutting. They should focus on eating for growth and development.

For high school wrestlers, moderate weight management can be safe when done properly, but watch for these red flags:

If you see these signs, it's time for a conversation with your wrestler and possibly their coach. Don't hesitate to reach out for professional guidance—I offer parent consultations to address these concerns.

A: Absolutely not. I'm very firm on this point. Young wrestlers need proper nutrition for growth, development, and building a healthy relationship with food.

At this age, focus on:

• Teaching balanced eating habits
• Ensuring adequate calories for growth
• Building positive associations with nutrition
• Letting them compete at their natural weight

My Youth Wrestling Nutrition Guide provides age-appropriate strategies for supporting young athletes without weight manipulation.

A: Having worked with numerous wrestling programs, I've seen firsthand how proper nutrition can transform team performance. A successful program doesn't have to be complicated.

Start with these steps:

• Assess your team's current nutrition knowledge and habits
• Provide basic education sessions for athletes and parents
• Create clear team policies around safe weight management
• Partner with a sports dietitian for ongoing support

I offer team consultation packages that include education sessions, resource development, and ongoing support. My Coach's Guide to Team Nutrition provides a framework you can implement immediately.

A: As a coach, you're in a unique position to observe changes in your athletes' performance and behavior. While coaches aren't medical professionals, there are some observable signs worth noting:

Watch for these warning signs:

• Declining practice performance that doesn't improve with rest
• Reports of extreme weight cutting methods from teammates

If you notice these or other concerning changes, it's important to involve parents and appropriate medical professionals. I provide coaches with specific protocols for addressing these situations while maintaining trust with your athletes.

A: The impact goes beyond just weight management. Teams I've worked with report:

• Improved energy and endurance throughout the season
• Fewer injuries and faster recovery times
• Better academic performance (proper nutrition supports brain function!)
• Reduced liability concerns around weight cutting
• Parents feeling more confident about their wrestler's health