Wrestlers need a healthful and balanced diet high in carbohydrates and low in fat. According to the website Kids Health, to achieve your peak performance, you do not need a special diet or supplements. All you really need is to focus on eating healthful food.
Carbohydrates and Protein
Carbohydrates found in fruits, vegetables and grains help provide your body with fuel and energy, while protein in poultry, eggs and dairy is used to help build your muscles. Kids Health recommends eating a meal with carbohydrates and protein two to four hours before a sporting event.
Calcium and Iron
Calcium helps strengthen bones and can be found in dairy products such as milk, cheese and yogurt. Iron carries oxygen to your muscles to help them perform at their best. Red meat, green leafy vegetables and iron-fortified cereals are all good sources of iron. If you are a wrestler, your regular diet should include sources of calcium and iron.
Beverages
It is essential to drink water before, during and after a sporting event. Your body loses water through sweat and the fluids need to be replaced. According to Iowa High School Athletic Association, sports drinks with electrolytes can help replace nutrients lost during a wrestling event. Look for a sports drink beverage with no more than 70 calories per 8 oz. serving. Milk is a good choice for a precompetition meal because it contains calcium and carbohydrates.
Food to Avoid
Avoid salty foods. Salt can draw water from your muscles that are needed for wrestling performance. Avoid fatty foods, as well as simple carbohydrates. Unlike complex carbohydrates found in whole grains, fruits and vegetables, simple carbohydrates in soda and candy provide no nutritional benefit.
Considerations
According to the Iowa High School Athletic Association, some wrestlers skip meals or restrict calorie intake in order to control weight. This can result in growth or performance problems. You need to get the daily amount of calories recommended by your doctor, which will vary according to your age and sex.
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