Nutritional Needs For Teenage Wrestlers

Weight is an important issue for your teen wrestler because he will not be able to compete if his weight falls outside of his weight class. It is essential for teen wrestlers to monitor their intake of food so they get the calories they need to be physically active, as well as maintain their weight. Certain nutrients are crucial for your teen wrestler and should be included in his daily diet to help him maintain his health, as well as his weight.

Iron

Teen athletes tend to lose more iron through physical activity and sweating so your teen wrestler requires larger doses of iron his daily diet. Iron helps your teen's body make healthy red blood cells and helps move oxygen through his body. Without sufficient amounts of iron, your teen may experience fatigue and sluggishness that can get in the way of his performance on the wrestling mat. Lean red meat, chicken, fish, beans, eggs, leafy green vegetables and fortified breakfast cereals are all nutritious foods to help your teen get the iron he needs to be the best wrestler he can be.

Protein

Protein is one nutrient that helps your teen build and maintain muscle, but KidsHealth notes that most teen athletes get plenty from their diet already. Protein is also important because it helps supply your teen wrestler with the energy he needs to execute his moves on the mat. Your teen does not need large doses of protein for his muscles or for energy, so encourage him to avoid protein supplements and powders. Offer him lean meats, fish, poultry, beans, eggs, nuts and low-fat dairy foods so he gets the protein he requires.

Calcium

You probably already know that calcium is essential for the health of your teen's bones since he builds much of his lifetime bone mass during the teenage years. Calcium is also crucial for teen athletes, including wrestlers, because strong bones may help your wrestler be more successful on the mat by giving his skeleton the strength it needs to be physically active. KidsHealth notes that most teen athletes do not get enough calcium, so add skim milk, low-fat cheese, yogurt and cottage cheese to your teen wrestler's diet to help boost his intake.

Additional Nutrients

Offer your teen wrestler dried fruit, avocados and bananas to provide him with the potassium he needs to maintain the proper balance of fluids in his body. This is crucial because your teen wrestler sweats a great deal and loses potassium at the same time. Offer nuts and nut butters because they supply your teen wrestler with magnesium, a nutrient that is crucial for proper muscle relaxation and contraction. Serve your teen wrestler lean meats as a source of zinc, which promotes proper wound healing in the event that he is injured while engaging in his sport.