Lesson 2: What To Eat

The two most important aspects when choosing what to eat for optimal athletic performance are:

• the right balance (ratio of each nutrient intake)

• the right kind of food for each nutrient

• the timing of consumption (Lesson 3)

When eating one meal, approximately 60% should be comprised of carbohydrate, 20% protein, and 20% fat.  But, for wrestlers trying to lose weight that proportion should be roughly 50% carbohydrate, 30% protein, and 20% fat in order to lose body fat yet maintain muscle. Vitamins and minerals are included in all kinds of food; by eating a properly balanced diet, you should be able to consume sufficient vitamins and minerals. It is important to note that every meal should be in this balance. Sufficient water must be consumed on a regular basis, especially before, during, and after practice. 

You can consume carbohydrates, protein, and fat from many different sources of food. Wrestlers must be careful of how they calculate the amount of carbohydrates, protein, and fat (and later on, calories) as food sources such as meat have no carbohydrate whereas vegetables and fruits have no protein; but some food such as eggs contain all three nutrients. 

For optimal athletic performance, the below are the kinds of food wrestlers should be eating to get the necessary nutrients:

During weight loss management and after weight loss management , the following are also good tips:

•Both periods require a similar balanced diet program; the proportions are different; less during weight loss management.

•Carbohydrate is the first and most important nutrient for an active body. To keep up their metabolism and body function, wrestlers need a proper portion of the carbohydrate-rich diet even during weight loss management period. Therefore, eating only chicken and salad is not a good practice during weight loss management.

•The amount of fiber, salt, spices and fats should be decreased during and after weight loss management.

•A proper diet during weight loss management should include a high amount of appropriate carbohydrate with a daily portion of protein. Protein intake should be increased after getting to the target weight. 

•Regular water intake during and after weight loss management is essential. The body needs water for a healthy metabolism and function. Reduce water intake only one day before the weigh-in, if necessary. Dehydration results in muscle and tendon stiffness; makes them vulnerable to rupture.

(Resource courtesy of United World Wrestling Medical Commission) 

Watch the video below on more information about the types of food and nutrition:

Read pages 1 - 5 on the PDF for  some ideas of good sources of nutrition for wrestlers.