You can gain a competitive edge as a wrestler by following a nutritious diet plan. Eating properly enables you to maintain your competitive weight while gaining strength, ability and speed. Many wrestlers who cut weight deprive themselves of critical nutrients, which hurts their performance. Please consult your physician before starting any diet program.
Potatoes
Potatoes offer wrestlers a nutritious source of energy to fuel workouts. Baked potatoes are easy-to-prepare complex carbohydrates with almost no fat and a minimal amount of sodium. Avoid using high-fat, high-calorie flavoring agents like butter and sour cream, and make sure to eat the fiber- and nutrient-rich potato skin. If you want to moisten the potato, try adding water.
Fruit
Fruits provide vital nutrients for the health and maintenance of your body. The high-fiber food offers many essential vitamins and minerals, which need to be replaced after intense workouts. Blueberries are rich with antioxidants, and melons are high in vitamin A. Bananas and oranges are both high in vitamin C, which can help boost your immune system.
Water
Wrestlers lose significant levels of fluid through perspiration that need to be replenished. Judy Nelson, nutrition coordinator for the United States Olympic Committee, suggests drinking 1 milliliter of water for each calorie you ingest to remain adequately hydrated. A wrestler following a 3,000-calorie daily diet would need at least 3 liters of fluid each day.
Whole Grains
High-fiber whole grains like whole-wheat bread, oatmeal and whole-grain cereals should be part of a wrestler's diet. Fiber creates a feeling of fullness, which prevents overeating and helps to move material through your digestive system. Fiber also helps lower cholesterol and keeps glucose levels stable, helping prevent weight gain.
Protein
Choose lean protein sources like turkey, chicken, lean beef, fish and eggs. Protein is a building block in muscle synthesis and can help fuel increases in muscle size and strength. Adding lean muscle mass can boost your metabolism and give wrestlers a competitive edge on the mat.
Restricted Foods
Avoid fast food, cookies, chips, candy and soda. These rich foods are high in fat or sugar and provide little nutritional value to competitive wrestlers. Stick with fruits, vegetables and lean proteins to fuel your workouts and aid recovery.
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