The nutrition plan a wrestler follows can be a factor in his performance. Different foods supply different nutrients to our body. Although food is the most important element in your nutrition plan, supplements can also be a beneficial addition. Some wrestlers want to cut weight. Some wrestlers don’t need to cut weight. Regardless of whether a wrestler needs to lose weight or not, all wrestlers want to be strong and have enough energy.
Protein (4 calories per gram)
The body uses protein to perform many functions. I believe most of you know that one of the main functions of protein is to build and repair body tissues (such as muscle tissue). Proteins are made of amino acids. Essential amino acids are amino acids that the body cannot make and must be provided by one’s diet. A complete protein supplies all the essential amino acids. Most complete proteins come from animal sources. We’re talking about meat, fish, poultry, milk, cheese and eggs. Why is protein important for a wrestler? Wrestling is strenuous and can be catabolic (i.e. breaking down muscle tissue).
How Much Protein Do You Need? Some studies have suggested that athletes require more protein than a sedentary individual. Your diet should get about 25% of your calories from protein.
Good sources of protein:
- thin flesh
- Boneless, Skinless Chicken Breast
- lean pork
- fish without bread
- turkey
- Milk
- Curd
- A kind of cheese
- cottage cheese
- eggs
An interesting fact about cheese:
Cottage cheese contains a large amount of a milk protein called casein. In fact, cheese is almost 100% unadulterated casein. Casein digests slowly in the body. Casein supplies amino acids slowly after ingestion. Therefore, if you eat some cottage cheese before bed you can get a slower release of amino acids (ie proteins) into your body throughout the night which may be anti-catabolic (ie inhibits the breakdown of muscle tissue) While the muscle tissue is being repaired. during sleep.
About Eggs:
The biological value (BV) of an egg is 100. Our body utilizes the proteins present in eggs very well. Even egg white has a BV of 88. I do not recommend eating only egg whites, even though they are low in fat and calories. I think nature made the egg to be eaten as a package with the yolk and white. One large whole egg contains about six grams of protein. Eggs are rich in nutrients. If you’re concerned about calories, you can poach eggs or fry them in a non-stick pan. Liquid egg whites are the product, if you will. Remember that eating raw eggs like Rocky Balboa probably isn’t a good idea.
About beans:
Beans are interesting because they can be a good source of protein and carbohydrates. Beans also supply fiber which can help you feel full if you are trying to diet. Beans and rice are a popular combination to supply a meal that contains all or nearly all of the essential amino acids. Some experts consider a combination of beans and rice to be a complete protein.
A guy named Tim Ferriss calls the “slow carb” diet for weight loss. Beans and legumes are an important part of this diet plan. For example, a meal might include corned beef, pinto beans, and mixed vegetables. Another meal may include eggs, black beans and mixed vegetables. The diet excludes carbohydrates such as breads, cereals and fruits, so it is not really a good diet for a wrestler. I thought it was interesting as a weight loss option and because of its reliance on beans and legumes.
Carbohydrates (4 calories per gram)
Carbohydrates are the body’s preferred source of fuel. In other words, carbohydrates provide you with energy. Wrestling practice and competition obviously require a lot of energy. Therefore, make sure to include plenty of carbohydrates in your diet. Carbohydrates break down into glucose and other sugars. Glucose is your brain’s preferred fuel source. Most of this glucose is stored as glycogen in your muscles. Glycogen is then used as a source of energy. About 60% of the calories in your diet should come from carbohydrates. There are complex carbohydrates, such as breads and cereals, and simple carbohydrates, such as fruits. educate yourself.
Good sources of carbohydrates:
- bread
- bagels
- Muffins
- Pancakes
- Cereal
- Rice
- Pasta
- Potato
- sweet potatoes
- Fruit
- vegetables
When I wrestled in high school, I ate a lot of carbs. For example, I really ate a lot of rice cakes. I figured I could eat five rice cakes for about the same number of calories in a can of soda. I know you probably think they taste like Styrofoam but I got used to them. I also ate many potatoes without butter, salt or any other spices. I ate several bowls of plain porridge. I had become used to eating simple food. Of course, I’ll have the occasional Pop-Tart or candy bar.
Regarding fruits and vegetables:
Why eat a candy bar when you can eat two large apples for almost the same number of calories? That’s what I thought in high school when I was dieting to wrestle. Fruits and vegetables are often fat-free, low in calories, high in water content, high in fiber and rich in nutrients such as antioxidants. I then ate several servings of green beans. I used to have an apple or two almost every day. I could eat a large amount of food for a small amount of calories.
fat (9 calories per gram)
Fats provide twice the number of calories per gram as proteins and carbohydrates. Therefore, you don’t want to consume too much fat. However, you shouldn’t completely eliminate fat from your diet. Your diet should get about 15% of your calories from fat. Fats perform many important functions in our body. Fats make up healthy cell membranes. Fat helps make hormones like testosterone. Your brain is about sixty percent fat. Some fats can help make your skin smoother and healthier. Furthermore, fat cushions the organs of your body.
You’ve probably heard of several types of fat, such as saturated, polyunsaturated, monounsaturated, hydrogenated, and trans fats. Dr. Eric Serrano believes that saturated, polyunsaturated and monounsaturated fats are all important. However, he recommends avoiding hydrogenated fats altogether. You may want to research fats and essential fatty acids. You can also do an online search for Dr. Eric Serrano, Udo Erasmus, Dr. Bill Sears, and Dr. Joseph Mercola regarding healthy fats.
Some good sources of fat to consider:
- extra virgin olive oil
- flax oil
- fish oil
- cod liver oil
- peanut butter
- Mad
- Virgin coconut oil
- avocados
Don’t be afraid to eat whole eggs, lean red meat, salmon, tuna, and a little butter occasionally. Coconut oil is a saturated fat. However, if you do some research on virgin coconut oil, you will find that it has many potential health benefits. Also, remember to limit or avoid hydrogenated fats and trans fats.
I was advised at a wrestling camp to eat about 80% healthy food and 20% unhealthy food during wrestling season. I guess they figured that no one can eat healthy 100% of the time. This can be good advice.
in the book blood in the cage, author L. John Wertheim writes about former wrestler and former UFC Champion Pat Miletich. Pat and most of his fighters follow something Militich calls the “Fighter’s Diet” when a contest is approaching. This diet mainly consists of oatmeal, eggs and skinless, boneless chicken.
Fast Food Tips:
- replace pop with water or milk
- Get Grilled Chicken in Sandwiches and Soft Shell Tacos
- Get Grilled Chicken Breast, Lean Roast Beef and Lean Ham on a Sub Sandwich
- Have a Garden Salad with Minimal Dressing
- Have a Baked Potato Without Butter, Sour Cream, or Cheese
- Have a small hamburger without cheese, bacon or mayonnaise
- Avoid eating fried, breaded and batter-dipped food
Keep in mind:
- One pound is equal to approximately 3,500 calories.
- If you cut 500 calories a day from your diet, you will lose about one pound per week.
- A simple way to determine how many calories you need to eat per day to lose weight is to take 10 times your current body weight (eg 150 X 10 = 1,500 calories).
- A simple way to determine how many calories you need to eat per day to maintain weight is to take 15 times your current body weight (eg 130 X 15 = 1,950 calories).
- A calorie-counting book and a food scale can be helpful; read nutrition labels
- Try to avoid empty calories like those you find in soda pop and candy.
- Keep Your Pre-Competition Meals Light and Carbohydrate-Based
I do not recommend losing weight or starving. You need food to fuel your body. Apart from this, drink plenty of fluids so that dehydration does not happen. If you choose to lose weight, do so slowly and carefully. You don’t want to lose muscle tissue and strength. Plus, you need energy for tough exercises.
If you are a vegetarian or vegan:
Strength coach Mike Mahler is a vegetarian (i.e. doesn’t eat any animal products) and yet he’s big and strong. Some of the staples in his diet include nuts, seeds, peanut butter, almond butter, beans, lentils, vegetables, coconut milk, healthy fats like olive oil, and rice protein powder.
Pre-competition meal:
As far as your pre-competition meal goes, keep it familiar. This is not the time to try new foods. Keep it light and carbohydrate based so you have energy. A heavy meal with more fat will be slower to digest. On the other hand, your pre-competition meal should be something you enjoy. I think I read somewhere that boxer Sugar Ray Leonard liked to eat cheeseburgers before big fights. I don’t recommend it, but it seems to work fine for him. Olympic champion speed skater Bonnie Blair’s pre-race meal was always a peanut butter and jelly sandwich. I had a friend in high school who had one of his highest scoring basketball games after eating several bowls of chili. Personally, I’ve always loved having pancakes before a competition. For some people that would probably sit too heavy in their stomachs. I loved jelly sandwiches and pop-tarts at wrestling tournaments if I needed something between matches. Find what works for you.
Supplements to Consider:
- Multivitamins – to cover anything you may be missing in your diet
- Meal Replacement Products (MRP) – Shakes like Myoplex and Met-Rx provide protein, carbohydrates, vitamins and minerals if you don’t have time to eat.
- Whey Protein – Whey protein is quickly absorbed by the body and is ideal for a post workout shake
- Glutamine – May help you maintain muscle mass when dieting; Improves Immune Function
- Creatine Monohydrate – Provides your muscles with energy; Make sure you stay hydrated if you use this supplement.
- Branched Chain Amino Acids (BCAAs) – May aid in recovery and repair
- Inosine – can give you more endurance by supporting the regeneration of ATP
- HMB – may help slow down the breakdown of muscle tissue (i.e. anti-catabolic)
- Beta-Alanine – May help improve your performance through its ability to buffer lactic acid
- Caffeine – can increase energy and alertness
You probably don’t need to supplement at all. Eat a healthy diet with a variety of foods and stay hydrated. It will do more for you than any supplement. Plus, supplements can be expensive. Also, some supplements work for one wrestler and not for another. Therefore, be cautious and careful if you choose to use supplements. Before using any supplement, do some research about its potential benefits and risks.
I am not a nutritionist or dietitian. I am not an expert in dietary supplements. Read articles and books related to nutrition and supplements. I’ve just provided a rough guide to help you get started. Remember that you need fuel for your body to function well. That fuel is food. Therefore, be sure to make smart diet choices on your way to wrestling success.
Source by Tharin Schwinefus
