Healthy Meals For Youth Wrestlers

A youth wrestler needs to consume a diet that will give him energy, minerals, vitamins and nutrition for muscle repair. A balance among carbohydrates, fats and protein is therefore essential. Because each wrestler's caloric and nutritional needs is different, each athlete will have to construct his own meal plan according to his requirements.

Carbohydrates

Eat complex carbohydrates at each meal. Carbohydrates provide energy to the body by filling muscle tissue with glycogen reserves. When the body undertakes physical activity, these glycogen stores are necessary to fuel the body. There are two types of carbohydrates: simple and complex. Simple carbohydrates are foods such as refined sugar, soft drinks, white bread, white rice and baked goods. These carbohydrates are absorbed quickly into the body and cause a spike in energy followed by a sudden dip in energy. Avoiding these type of foods is a smart idea as it will prevent youth wrestlers from feeling mentally and physically exhausted. Complex carbohydrates include whole-meal bread and pasta, brown rice and oatmeal. These are slow energy-releasing foods and will provide wrestlers with a consistent level of energy throughout the day.

Fats

Eat healthy fats at each meal. The consumption of fats is important for youth wrestlers. Both unsaturated and saturated fats must be a part of a wrestler's diet. Saturated fat is related to high cholesterol, and although excessively high cholesterol is dangerous, cholesterol is needed to produce testosterone and is a vital component in human nutrition. Meat, flax seeds, fish, eggs, olive oil and mayonnaise are good sources of both saturated and unsaturated fats.

Protein

Protein is essential for youth wrestlers. Dr. David Ryan of Bodybuilding.com estimates that youth athletes do not consume enough protein. Protein builds muscle and repairs cell membranes. Protein is especially important in youth athletes whose bodies are still developing. Symptoms of low protein intake may include sleeping problems, concentration problems, fatigue, unexplainable injuries, skin problems and problems gaining strength.

Meals

All meals should contain good-quality fats, protein and carbs. Steve Kimpel, head wrestling coach Colorado School of Mines, recommends the following meals for wrestlers. Breakfast consists of 12 oz. of orange juice, a bowl of oatmeal, two pieces of toast with jelly, and sliced peaches with skim milk. Lunch or dinner is 1 cup of low-fat yogurt, one banana, one toasted bagel, 1 oz. of turkey breast and a 1/2 cup of raisins. Wrestlers may also consume liquid meals consisting of whey protein, milk and yogurt. Dr. Ryan suggests that youth wrestlers eat five to six meals per day, spreading their calorie needs over the course of the day, thus improving protein absorption and keeping blood sugar levels stable throughout the day.