Nutrition

NUTRITION IDEAS FOR WRESTLERS
EATING HEALTHY EVERY DAY

Wrestling_Nutrition_Ideas_Booklet

 

Coach Moses says: Try a Filet with Broccoli and Jalapenos with Potatoes 10/09/2017

Quick lunch idea. Spinach, bell pepper, and matchstick carrots. Use low sugar dressings 10/16/2017

 

The Wrestler’s Top 10 Power Foods
As a wrestler, maintaining a competitive weight throughout the season can be hard. By
selecting the most nutrient dense food options, while limiting those that can be detrimental
to your performance, you will have more energy and endurance on the mat than your
opponent. Remember, nutrition can make a good wrestler great, or a great wrestler good which
do you want to be?
Top 10 Foods to Include in My Diet
1. Fresh fruits high in vitamins, minerals, fiber, and carbohydrates, these nutrient
powerhouses will give you an energy boost!
2. Whole grains bread, pasta, cereal, rice, oatmeal these should be the staple of your
diet and included daily. These carbohydrate packed foods will help keep your
muscles fueled for competition.
3. Low-fat dairy products or soy Include dairy or soy products 3 times per day to
help increase your intake of bone-building calcium and Vitamin D, and protein,
potassium, and riboflavin. Greek yogurt also provides double the protein of regular
yogurt! Make a fresh fruit smoothie with dairy/soy to go!
4. Lean meats chicken breast, beef sirloin, pork tenderloin and deli meats like roast
beef, ham, and turkey provide protein rich sources to your diet, as well as iron and
zinc. Include a protein source at every meal and snack!
5. Vegetables dark leafy greens, as well as brightly colored vegetables are low in
calories and are exploding with Vitamin C, A, folic acid, potassium, and iron just to
name a few. You can’t ever go wrong with raw or plain steamed veggies.
6. Nuts and seeds: rich in Vitamin E, healthy fats, and fiber, these little portioncontrolled
snacks can help you feel full for hours!
7. Fish (canned or baked/broiled): Tuna, salmon and halibut are rich in Omega-3s,
which help to reduce inflammation in the body after a hard workout. Eat fish 3
times/week for a heart healthy fat and lean protein source.
8. Baked Potatoes/Sweet Potatoes- bursting with Vitamin C, potassium, and
carbohydrates, these are a great addition to a meal. Eat the skin to increase your
fiber intake and top with light sour cream or mash with low-fat milk.
9. Peanut butter- a heart healthy fat and protein source that can be carried with you
and added to bread, fresh fruit, pretzels or crackers for a quick meal or snack. Don’t
leave home without it!
10. Eggs- rich in protein, choline and Vitamin D, they can be included at breakfast, or as
an on the go snack. Scramble in the microwave for 1 minute and add to an English
muffin and a slice of cheese for your own breakfast sandwich.

What foods might strip you of energy!
Foods to Limit During Wrestling Season
1. Soda and energy drinks- contrary to popular belief, these concentrated sugary
beverages will strip you of energy and contribute excessive calories. Also, once your
body processes the caffeine, you will feel lethargic. Carbonated beverages can also
cause GI upset during competition.
2. Fried Foods: Fried meats, fries, and fast foods contribute high levels of fat and
calories to your intake and will leave you feeling bloated and uncomfortable.
3. Candy, Pastries: These items are very calorically dense and provide little to no
nutritional value. They often take the place of healthier snack foods, therefore,
reducing the overall nutrient content of your diet.
4. Full-fat Chips and Hot Cheetos: Substitute these with low-fat baked chips or
pretzels to help provide healthy carbohydrates to your muscles.
5. Concession stand items like nachos and pizza: These high fat items may be an
option for your fans, but they are not good options for you to consume. These will
delay gastric emptying and you will go on the mat with your muscles starving for
energy.
Limiting these items above as much as possible will give you
the best opportunity to wrestle well. Your opponent likely did!

 

 

Wrestling Cutting Meal Plan

 

Breakfast


Breakfast is the most important meal of the day. During sleep your body goes through a long period of time without nutrients which leads to muscle breakdown. To minimize this breakdown you must replenish these nutrients as soon as possible upon waking. Breakfast also stimulates your metabolism which causes you to burn more calories throughout the day. This slows fat storage. Speeding your metabolism is the first step to leaning out. People with fast metabolisms store less fat.

To build a healthy breakfast, follow theses 3 steps.

  1. Choose a carbohydrate source: Carbs are essential to an athlete’s diet and must be included in each meal. Carbs are the body’s main source of energy and play a vital role in hydration. They cannot be eliminated even for weight loss!
  2. Pick a protein source: Breakfast is a good time to include a low fat protein source. Lean protein provides the building blocks (amino acids) necessary for muscle growth and recovery.
  3. Hydrate: Breakfast is a good time to start the hydration process. Just 12-16 ounces at this meal can promote fat loss, increase recovery, and reduce fatigue. Limit fruit juice because it contains extra sugar that may make it harder for fat loss.

Breakfast Examples: choose 1

  1. 1 cup of low fat yogurt, 1 apple, and 1 packet of oatmeal
  2. 3  boiled egg whites and 1 piece of fruit ( boil eggs the night before to save time)
  3. 1 slice of whole wheat toast w/ 1 tbs. peanut butter

 

****Wrestlers should take a multi-vitamin with breakfast****

 

Mid-Morning Snack


This snack will stimulate your metabolism, provide energy and keep the body in a positive energy balance to reduce muscle breakdown. You must include this snack to stimulate fat loss.

Hydrate: It is essential that you maintain good hydration

Examples of good items for hydration:

  • 1 glass/bottle Water
  • 1 glass Skim Milk
  • Propel®

Examples of good morning snacks: choose 1

  1. 1 piece of fresh Fruit
  2. 1 handful of baby carrots
  3. 4 Fig Newtons®

 

Lunch


Lunch is an important meal because it is usually the last real meal before practice/workouts. This means you must consume nutrients needed to provide energy for practice/workouts and reduce muscle breakdown. Remember, leaning out takes dedication so don’t be tempted! Your goal is greatness!!!

Good Lunch Options: Choose 1 main entrée
This provides a bulk of your calories and protein.

1 Turkey or ham Sandwich on whole wheat bread
1 Grilled chicken sandwich
1 can of tuna on whole wheat bread with mustard
1 Spinach salad with egg whites and low fat dressing
***Use small amounts of mayonnaise (if you have to have it)***

Good Lunch Options: Choose 1 side dish
2 Fig Newtons®

55 goldfish crackers
1 granola bar
15 Pringles

Good Lunch Options: Choose 1 whole food
This provides fiber which slows digestion which limits fat gain and vitamins for overall health

Baby carrots
Fruit
Raw veggies

Hydrate: Lunch is a good time to pre-hydrate for practice/workout. Just 12-16 ounces at this meal can prepare you for the sweat loss of a practice. You must also drink fluids during your workout to replace fluid lost and cool your body temperature.

Examples of good items for hydration: Water, skim milk, Propel

 

Post-Workout Snack


This snack is very important to the recovery process and is probably the second most important meal of the day. This meal replenishes energy loss during the workout and prepares you for the next workout. This meal also stops the breakdown process associated with hard workouts. This meal should occur immediately (even before you shower)!  Do this with-in 30 minutes of finishing!!!!

Hydrate: You must continue to replace the fluids lost during your workout

Examples of good items for hydration: Water

Recovery meal: Choose 1

  1. Whey Protein Shake (120-180 Calories)
  2. 12 ounces of low fat chocolate milk
  3. 1 handful of trail mix

 

Dinner


Dinner is an important meal because it provides a large amount of nutrients that play a big part in recovery. This means you must consume the nutrients needed to benefit from your workout/practice. This meal will look a lot like lunch except it should contain more fruits and vegetables.

Good Dinner Options: Choose 1 main entrée
This provides a bulk of your protein.

  • Roasted/Grilled Chicken or turkey
  • Fish (not fried)
  • Lean beef (sirloin >85% lean)
  • Meat loaf (made with 90% lean beef)
  • Soups or stews (no cream based soups)

Good Dinner Options: Choose a whole food. You should eat this portion of your meal first! This provides fiber which slows digestion which limits fat gain and provides vitamins for overall health. Eat as much of these as possible

  • Baby carrots
  • Salad w/ veggies (use small amounts of dressing)
  • Fruit
  • Raw veggies
  • Steamed veggies

Hydrate: Continue the hydration process by drinking lots of fluid.

Examples of good items for hydration: Water, skim milk, fresh fruit

 

Night Snack


This snack will curve late night cravings and stimulate your metabolism, provide energy and keep the body in a positive energy balance through most of the night to reduce muscle breakdown.

Hydrate: It is essential that you maintain good hydration

Examples of good items for hydration:

  • 1 glass Water
  • 1 glass Skim Milk
  • Propel®

Examples of good morning snacks: choose 1

  1. 1 piece of fresh Fruit
  2. 1 handful of baby carrots
  3. 10 ounces of skim milk with 1 tablespoon chocolate syrup