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:
- Low-fat dairy products (skim milk, unsweetened yogurt, cottage cheese)
- 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:
- 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.
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.