NUTRITION
The energy demand required to physically and mentally outmaneuver opponents on the wrestling mat is considerably high. When determining macronutrient and energy intake, it is important to consider the energy needed on competition day as well as the months leading up to training. Knowledge of the various phases of preparation and devising a long-term plan well in advance of competition can help student athletes navigate these nutrient and energy needs to maximize performance.
As a weight-based sport, wrestling requires athletes to be extremely mindful of their nutrition strategies before, during and after competition. Forming a plan that considers nutrient timing helps to deliver adequate levels of carbohydrates, proteins and fats at the right time to maximize sports performance and body composition.
Nutrition Categories: Believe it and achieve it! (click to expand)
For all the math majors you simply multiply your bodyweight by the number shown for each of the protein, carbohydrate, and fat. To know your calorie count, multiply protein and carbs by 4 and fat by 9 (add all three together) and that will give you your daily calorie needs. Athletes will want to consume the majority of their carbs with the first meal and pre- and post-training. Protein will be equally divided into each meal.
Meal Planning and Cheat Sheets (click to expand)
Wrestling Protein sources
Egg whites
Chicken (organic/no sodium added)
90% or leaner beef (not within 2 days of competition or Weigh INS)
Fish
Low fat dairy
Soy
Protein powder (low calorie/low fat/low sugars)
Turkey (organic/no sodium added)
Beans (not bush’s baked beans/natural no sodium)
Carbohydrate sources
Oatmeal (mix ½ apples for flavor)
grits
Fruit (not in a can fresh)
Yams
Sports drinks (low sugar/only after weigh INS)
Wheat Pasta
Brown Rice
Granola (all natural)
potatoes (no salt)
Meal Plans:
**20-30 minute morning cardio workout, prior to meal #1**
**1 gallon of water every day**
**1/2 gallon of water a day before Weigh INS**
**Completely eliminate sodium 2 days before Weigh INS**
**5 meals daily (very important for pre- and post-workouts) **
OPTION 1
Meal 1
4 egg whites/or 20g of protein shake
½ cup dry oatmeal
½ grapefruit
Meal 2
4/6oz Fish or chicken
½ cup brown rice
5 sticks of asparagus
Meal 3 (pre-workout)
½ Apple
Tsp peanut butter (all natural)
Meal 4 (post-workout)
20g protein shake (30min of workout)
Meal 5
4oz of meat
Greens (asparagus is the best, but if you need to switch it up that’s fine)
OPTION 2 (low) 3 days
**Post workout 30g of protein (shake) **
3 low meals and 1 high
Meal 1
1 whole egg, or 2 whites
½ grapefruit
¼ cup of oats/oatmeal
(option for meal 1 30g protein shake)
Meal 2
4oz of chicken breast (organic)
½ grapefruit
(option for meal 2 30g protein shake)
**after your weight comes down you can have both per meal 1 & 2** (That is after you maintain/manage your weight correctly)
Meal 3
1 Can of tuna (no sodium)
½ tomato
Meal 4
4oz of chicken breast (organic)
½ cup of Greens
OPTION 2 (high) 1 day
**Post workout 30g of protein (shake) **
Meal 1
4 egg whites
1/2 cup oatmeal
Meal 2
Turkey wrap (wheat tortilla)
1 rice cake w/peanut butter (tsp)
Meal 3
1 Can of Tuna (no sodium)
½ cup of brown rice
Meal 4
4oz of chicken
½ cup of greens (asparagus preferably)