Nutrition For Wrestlers

Getting the right food in the right amount is an important part of the wrestler’s diet. Taking a well-balanced and healthy foodstuff is vital. Wrestlers have always taken their food very seriously, and it is never to be called a coincidence to find the best competitors follow a solid nutritious diet plan. So, to stay in the competition, a strict nourishing dietary program is essential to be pursued.  Let us take a ride to the following guide and get to know that what should be included in the diet plan of wrestlers and what items should be omitted:

Essentials about Proteins:

When you do the workout, the muscle fibers are broken down. Here, protein plays a very significant role by helping muscles to repair themselves and also grow them stronger. So, protein aids recovery and is necessary for the growth of the muscles and body tissues. Therefore it is advised to increase intake of protein to about 25-30 percent in your diet plan.

Moreover, in comparison with carbohydrates, a longer time is required to burn proteins. Thus, proteins should be added with every meal as it will help you to maintain energy throughout the day. Intake of heavy proteins like meat and dairy products are good for taking a start in the morning. Plus immediately after a workout, taking heavy proteins ensures that your body will process them proficiently.

Best sources of proteins are:

  • Fish
  • Low-fat dairy products (skim milk, unsweetened yogurt, cottage cheese)
  • Chicken
  • Soybeans and peas
  • Eggs, etc.

Essentials about carbohydrates

For wrestlers, carbohydrates are the most vital nutrients. It has the capability of boosting up the energy levels. That is why it should make 50-60 percent of the diet plan of the wrestler to give their ultimate performance. Carbohydrates also contain fibers which are required for digestion and metabolism.

Without consuming carbs in the right amount, they will never prove helpful to the wrestlers in performing at their best. To go further in detail, there is a thin line between two types of carbs:

  • Simple Carbs

Simple carbohydrates contain sugar in its purest form which is easily broken down and absorbed by the body. It boosts up the energy level and gives you a faster recovery after work out or the competition. Fruits and vegetables are the sources of simple carbohydrates.

  • Vegetables: lettuce, broccoli, spinach, cauliflower, onions, etc
  • Fruits: Apples, banana, tomato, berries, etc.
  • Complex Carbs

Complex carbohydrates are also termed as starches. They require more time to be burned down as compared to the simple carbs and thus maintain the energy level within the body.

  • Whole wheat bread, rice, oat, bran, potatoes, beans, etc.

Essentials about Fats

Fats taken in moderation are helpful in maintaining health and energy levels. Obviously, its unnecessary intake will be harmful, and it should make 20-25 percent of the total diet intake. Avoid taking saturated and hydrogenated fats. Good source of fats include:

  • Nuts
  • Olives
  • Seeds
  • Peanut butter
  • Fish oil, etc.

The Importance of Hydration

Without water, your body functions become less efficient. It maintains your metabolism and also helps in temperature regulation. A wrestler should take 80 ounces of water daily. The more you sweat, the higher should be the amount of water intake. Fruits like grapes, watermelon and apple and vegetables like cucumber and lettuce are also an excellent source of water.

Bottom Line

Reading above, now you have a better idea about what nutrients must be included in the diet plan of the wrestlers to compete and optimize their performance as well as feel great while doing it.


Know Where To Get The Re-Fuel Of Minerals, Proteins To Get Jacked Fast

With different supplements in line from leading Hollywood stars to world renowned athletes, the method of selecting the right protein supplement which can help you in gaining the desired results is getting tough. Each and every brand is focused on better advertisement of their own product. Everyone is claiming their product to be the best. Now, the question arises where to start with the proteins? Well, at home! Yes! A person can get jacked fast at home without any requirement of hardcore workout and heavy protein intake. There are few things, which are important for a person to know. Some of them are mentioned below-

High on carb days are the best one to build muscles

The intake of carbs can really help in building muscles. There are different processes which the intake of carbs can initiate such as the breaking of food in a faster way, i.e. increase in the metabolism rate.  The insulin molecules are known to unlock muscle cells and building block compounds. Glucose and amino acids can be stored in the building blocks.

Running is the best exercise

Running on a treadmill in an enclosed room is totally different from running outside in the open. There are many things which a person needs to keep in mind such as the use of the right running shoes. Do not just go out without proper gear. Running involves the movement of all the muscles and hence, it enhances the way a person will build himself up. Running helps to improve the cardiovascular movement which in turn increases the performance of the heart.

Eating right is as important as working out rightly

There are many food items which help in enhancing the muscle growth and body growth. There are different food items which are mentioned below, take a look-

Egg whites – it is the cheapest way to meet the protein needs of the body. They are easy to buy, cook, consume and digest. Egg whites are a blessing for bodybuilders who have been training hard in order to gain the desired results.

Oatmeal – It is a quick escape from the cravings. It is low on sugar and contains a lot of energy. The right use of oatmeal can be before 1 hour of work out or after 1 hour. Both ways, it will help in the better growth of the muscles.

Chicken – Considered to be one of the tastiest sources of protein, chicken can make everything easy and better. The consumption of 500 grams of chicken a day can enhance the body gains rapidly. They are rich in protein and contain all the essential ingredients to support body growth.

Fish – Let’s talk about minerals because nobody talks about minerals in the protein addicted world. The only food item which can help you in retaining the consumption of minerals is fish. It has good amount of protein and minerals present in it which can enhance muscle growth and can help to replenish the body with the essential requirements of the minerals. So, cook a fish and replenish your body today.