Wrestler Nutrition 101
Fueling your body for training and competition.
🎯 The Golden Rule
Food is fuel. The goal isn't to eat as little as possible—it's to eat the right foodsthat power your training while maintaining a healthy weight class.
The Three Macronutrients
Everything you eat contains some combination of proteins, carbohydrates, and fats. Each plays a specific role in athletic performance.
🥩 Protein
Builds and repairs muscle. Essential for recovery.
Good Sources:
- • Chicken, turkey, lean beef
- • Fish (salmon, tuna)
- • Eggs
- • Greek yogurt
- • Beans and lentils
How Much:
0.7-1g per pound of body weight daily
(140 lb wrestler = 100-140g protein)
🍞 Carbohydrates
Your body's primary energy source. Fuels intense training.
Good Sources:
- • Rice, oatmeal, quinoa
- • Whole grain bread/pasta
- • Fruits and vegetables
- • Sweet potatoes
- • Beans
Timing Matters:
More carbs before training for energy.
Some carbs after training for recovery.
🥑 Fats
Essential for hormones, brain function, and sustained energy.
Good Sources:
- • Avocados
- • Nuts and nut butters
- • Olive oil
- • Fatty fish (salmon)
- • Eggs
Note:
Don't fear fat! It's essential.
Just avoid fried foods and processed junk.
Sample Wrestling Day Meals
🍳 Sample Wrestling Day Meals
Breakfast (6-7 AM)
Eggs + whole wheat toast + banana + water
~400-500 calories, high protein start
Lunch (12 PM)
Grilled chicken + rice + vegetables + water
~500-600 calories, balanced meal
Pre-Practice Snack (3 PM)
Greek yogurt + berries OR apple + peanut butter
~200-300 calories, easy to digest
Post-Practice (7 PM)
Protein shake + banana OR chocolate milk
~200-300 calories, recovery focused
Dinner (8 PM)
Salmon + sweet potato + salad + water
~500-600 calories, complete nutrition
Pre-Practice & Pre-Match Eating
Timing Guidelines:
Full meal okay (chicken, rice, vegetables)
Light snack (banana, granola bar, toast)
Only water or sports drink if needed
✅ Good Pre-Match Foods
- • Banana
- • Peanut butter sandwich
- • Oatmeal
- • Rice cakes
- • Granola bar
❌ Avoid Before Wrestling
- • Fried foods
- • Dairy (can cause cramping)
- • High fiber foods
- • Sugary candy
- • Energy drinks
Post-Workout Recovery
The 30-60 minutes after practice is crucial. Your muscles are primed to absorb nutrients for recovery and growth.
Post-Workout Goals:
- 💧 Rehydrate: Replace fluids lost through sweat
- 🥩 Protein: 20-30g to repair muscles
- 🍞 Carbs: Replenish energy stores
🥛 Best Post-Practice Options:
- • Chocolate milk (perfect ratio of carbs to protein)
- • Protein shake + banana
- • Greek yogurt with fruit
- • Turkey sandwich
Tournament Day Nutrition
After Weigh-Ins:
Start rehydrating immediately. Have a light, familiar breakfast ready - nothing new on tournament day. Banana, bagel with peanut butter, or oatmeal.
Between Matches:
Small, easily digestible snacks. Fruit, granola bars, pretzels. Sip water or sports drink consistently. Don't eat a big meal between matches.
What to Pack:
- • Water bottles (at least 2)
- • Bananas
- • Peanut butter sandwiches
- • Granola bars
- • Sports drinks
- • Pretzels or crackers
Foods to Limit
These foods don't help your performance and can actually hurt it:
- 🍟 Fried foods: Hard to digest, low nutrients
- 🍭 Candy/soda: Sugar crash, empty calories
- 🍕 Fast food: High sodium, low quality
- ⚡ Energy drinks: Too much caffeine, dehydrating
- 🧁 Processed snacks: Low nutrition, high calories
- 🥤 Sugary drinks: Unnecessary calories
💡 The 80/20 Rule
Eat well 80% of the time. The occasional treat won't ruin you, but don't make junk food a daily habit. Your performance reflects what you put in your body.