Elite athletes perform at the peak of their abilities. Just like a high performance car, poor quality gas or oil will show up on the track. Poor eating habits will make it difficult for a wrestler to maintain their competitive weight, will negatively affect their strength, their cardio and their efficiency at putting on muscle. It will even affect the cognitive abilities on and off the mat.
Wrestlers are known for their grit and discipline. Whereas in most sports one is free to drink water to their hearts content, a wrestler must drunk just enough as not to become water heavy. Where as most athletes can eat large meals before their competitions, wrestlers often have a small meal and save the big meal for the hour between weigh-ins and competition.
So if you plan to be a successful competitive wrestler, you will have to be very mindful of what you eat, but it doesn’t mean that you won’t have guidance on how to do it.
Wrestling Food Don’ts
First thing first: things you cannot eat during the season: processed sugar and carbonated drinks. Both of those destroy muscle and cardio. If you drink carbonated drinks, it is as if you never even came to practice.
Reduce dairy as it will weigh you down and it is high in fats, which are hard to break down.
Cut out processed foods, they have a lot of unnatural preservatives and sugars that will harm your performance. Because so much food today is sold already processed, this can be difficult so talk to your coach for a diet plan or a nutritionist at your healthcare provider.
Wrestler Food Do’s
Foods like fish, lean chicken, eggs, unprocessed food (home cooked pasta and potatoes), and salads are great for wrestlers. In essence, the usual health food you usually hear about is great for wrestlers as well. However, you could supplement it with a protein shake and some vitamin supplements during those days when you are trying to stay at a specific weight for a competition.
During competition, bring a salad, chicken salad or orzo, things that can be absorbed quickly. Energy gels, honey, peanut butter, and other high in carbohydrate foods are great when you want to perform at high level.
After the match, have a snack ready like a granola bar to prevent muscle breakdown.
How To Eat
So we know what to eat, but what about portions? Well, try to keep your breakfast to a minimum. A yogurt or an egg just to get going. Some orange Juice or glass of water to hydrate after a night.
Your biggest meal will be at lunch, to prepare you for the intensive workout where you are sure to burn most of it off.
Dinner’s should be rarely served after 6pm and rarely larger than a breakfast. Think lean supper.
The easiest way to think about it is whatever you usually had for dinner and breakfast, eat half of that and double your lunches.
This sounds simple and uncomplicated. It is. But sometimes sticking to something simple is a lot harder than it seems. This is why wrestling is so beneficial, the discipline in the practice room, working out, the grit on the mat is often created off the mat, at every meal and snack. Those who can control their mind and eat healthy off the mat, will be able to control their mind and body on the mat.
Henry-Wrestling 