Wrestling forces you to beat an opponent through brute strength and careful strategy. Although you're competing against someone of similar size, proper nutrition helps give you the energy to outlast your opponent and the strength to take him to the mat for the pin.
Weight
You want to be light and agile in the circle but also strong and powerful, so figure out your best competition weight. According to the California Interscholastic Federation website, you don't want to develop bad nutritional habits in order to make weight. The weight class you've chosen needs to be fairly close to your current weight.
Pre-Workout Nutrition
The California Interscholastic Federation website recommends eating your pre-event meal about four hours before you hit the mat or the training room. If you have difficulty keeping solid food down because of your nerves, ingest a liquid supplement or carbohydrate supplement as close as one hour before your event. Be careful with these products because they can cause discomfort. Trial and error is the best way to figure out what works for you.
Types of Fats
The Section 1 Wrestling website suggests your total daily calories consist of at least 10 percent fat. Anything less can become unhealthy. Fat that should be reduced can be found in items such as margarine, butter, salad dressing and bacon. Examples of healthier fats are olive oil, pistachios and peanuts.
Foods
Carbohydrates you ingest are changed into glucose for quick bursts of energy, according to the Iowa High School Amateur Athletic Association website. The glucose not immediately used by the body turns into glycogen, which is stored in the liver or muscles or becomes a fat tissue store. Your meals should contain high carbohydrates, a moderate amount of protein and be relatively low in fat. An effective breakfast could include orange juice, water, a bagel and a banana. Lunch can consist of a tuna sandwich topped with low-fat mayonnaise with both a glass of water and milk. Dinner foods include water, milk, bread, turkey and white or brown rice.
Supplements
You can incorporate supplements into your diet. The Body Building website suggests a few different supplements for wrestlers. The first is a multivitamin. The multivitamin you choose should provide plenty of vitamin B and vitamin C. The second supplement, glutamine, protects the muscles from damage and helps the immune system.
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