Performance Nutrition for Wrestling
Updated: Oct 5, 2021
Resources to help wrestlers fuel optimally and strategies to making weight.
Pre-Match Fueling: Your food choices and fueling method plays a crucial role in allowing you to perform at your best. Here are some ways to top of your energy and fluid stores
Fluids and Electrolytes: Replace fluid loss immediately post weigh-in. Electrolytes like sodium helps rehydrate muscle for improved power and endurance during your match.
Water: Helps you digest your food quicker and more efficiently and it helps regulate your body temperature.
Milk, Sports Drinks, Orange Juice, Coconut Water: All contain electrolytes to help nerve and muscle function, blood pressure regulation and rehydration.
Food sources: Dairy, fruits like bananas and watermelon, vegetables like potatoes, seeds, nuts like cashews, and salty foods like olives and pickles.
Carbohydrates: These will help you replenish energy stores in your muscles for sustainable readily available energy for your working muscles during your match.
Yogurt with granola
Fruits like clementines, apples, grapes, bananas, raisins and small amounts of other dried fruits
Fig newtons, low fiber granola bars
Low fiber bread, crackers, cereals, oatmeal
Low fat chocolate milk
Protein: Moderate amounts of protein low in fat will help muscle and tissue repair.
Small chicken breast, lean meat like sirloin and strip steak
Eggs and dairy like greek yogurt, milk, reduced fat cheeses
Avoid these foods that can cause stomach issues or feelings of fullness during your match:
High fat and high sugar foods like breaded chicken strips, fries, nachos, pizza, soda, cookies, candy bars, chips, and high fiber grains, beans, and lentils.
Frequently Asked Questions:
Is fasting or intermittent fasting safe?
What are signs that I'm not eating enough calories?
What type of supplements are best/safe?
Sources of potassium
Benefits of magnesium
How sleep affects athletic performance
Click photo to learn more!
Performance nutrition presentation here.
Wrestling and performance nutrition Podcast
Wrestling weight management fact sheet
Need help determining your target weight?
Feel unsure about how to make sure you are fueling properly?
Do you want to make sure you are cutting weight while maintaining muscle?
Work with your coach or talk to your parents about working one on one with my team to help you determine your fueling and body composition needs.
Did you know most insurance plan cover nutritional counseling for healthy eating habits as preventative care at no cost to you?
Learn more here!