As with any athlete, a teen wrestler must stay in prime shape to perform optimally. In terms of diet, this means different things for different teens. For some, a bit of weight loss is in order. For others, maintenance or muscle building is the objective.The right foods and beverages are a crucial component to a teen wrestler's diet, and will help him meet his goals.
Caloric Intake
Teens who wrestle should consume more calories than those who don't partake in a
physically challenging contact sport. These teens need the additional calories to fuel their activity and support their growth. While the exact number of calories a teen wrestler needs varies from teen to teen, most will require at least 2,000 calories and as many as 5,000, says TeensHealth.
Foods
Some people believe the best foods for athletes are those that are either high in protein or marketed for athletes, such as sports bars and meal replacements. Although protein is essential for muscle building and tissue repair, it is just one of the substances a teen wrestler needs to grow and sustain his energy levels. Aim to eat at least 2 cups of fruit, 2 cups of vegetables, 6 oz. each of protein and whole grains, as well as 3 cups of milk or calcium-rich foods.
Beverages
Fluids are an essential part of teenage wrestling diets. A teen who exerts a lot of energy grappling with opponents may become dehydrated as he loses fluids through sweating. The added electrolytes and carbohydrates in sports beverages provide some benefits, but are not necessary if you drink adequate amounts of water regularly, unless your exercise regimen exceeds 60 to 90 minutes. To be certain you stay well hydrated, drink before, after and during exercise -- approximately every 15 to 20 minutes while working out. Additionally, if caffeine helps to increase your endurance, drink some but don't overdo it, as its stimulating effects can cause complications for some people. If you feel jittery or anxious, you've consumed too much.
Risks
Teen wrestlers who have weight to lose should consult a doctor about the right diet, as no one-size-fits-all program is right for every athlete. Teens who don't consume enough calories are at risk for muscle breakdown, fatigue and poor performance. Additionally, extremely restrictive diets could cause growth problems and health complications. A medical professional can offer advice based on your individual nutritional needs.
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