Diet Meal Plan for Wrestling

To be successful, a wrestler should follow a balanced diet that provides enough energy for all wrestling-related events but does not promote weight gain. Since wrestlers are so active during the season, they need a high-calorie diet to keep up with these energy needs. Wrestlers can keep themselves in their ideal weight class by avoiding unnecessary calories and finding a caloric balance.

Energy Foods

The most important thing during the wrestling seasons is having enough energy to compete. Some wrestlers worry too much about making weight, which leaves them too drained to perform at a high level. Your diet should include between 55 and 65 percent carbohydrates. Eat as many complex carbohydrates as possible, as they provide the most energy. Complex carbohydrates can include whole grain bread or pasta. If you can eat between six and 11 servings of complex carbohydrates every day, it provides you with energy to practice daily and compete on weekends.

Weight-Loss Foods

Fruit and vegetables are valuable for wrestlers because of the fiber that they contain. When you consume fiber, you feel full, which helps you to lose weight. Fiber eliminates the need for snacks during the day, which cuts down on the unnecessary foods that you consume. This is even more important in the morning, since you can set yourself up for a healthy day by having a fiber-filled breakfast. Eat between three and five vegetables servings and two and four fruit servings every day of the wrestling season.

Vitamins and Minerals

Your body needs the right vitamins and minerals to function at a high level, so keeping a balanced diet is important. Bananas, oranges and potatoes contain potassium, while dairy and proteins contain calcium, iron and zinc. Since iron helps circulate oxygen throughout the body, it is necessary for a wrestler to perform well. A balanced diet provides vitamins like niacin, riboflavin and thiamin, which your body requires for energy production.

Foods to Pass Up

Avoid foods with too much fat or sugar, as they put unnecessary calories into your body. If you follow a balanced diet, it provides your body with adequate energy while preventing weight gain. Fats and sugars have high caloric values and can force wrestlers into higher weight classes when overconsumed. Sugars provide a short-term energy boost but do not help beyond that and have an adverse effect during a long tournament. If you eat too much protein, your body stores it as fat. Stick to between two and three servings of protein per day.

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