NUTRITION IDEAS FOR WRESTLERS
EATING HEALTHY EVERY DAY
Due to concerns about weight control, some wrestlers choose to skip meals or excessively restrict their daily food intake. Those practices can be detrimental to their health, as well as academic and athletic performance. In order to maintain the high energy levels needed for their intense workouts, wrestlers need to eat a healthy, balanced diet on a daily basis. If wrestlers make food choices that are high in carbohydrate, low in fat, with moderate amounts of protein, they will be able to eat a healthy, balanced diet without the need to be overly concerned about weight.
Carbohydrates can be in the form of “complex” carbohydrates or “simple” carbohydrates. Complex carbohydrates are found in breads, grains, and cereals. Simple carbohydrates come from foods containing refined sugar such as pop and candy, and from foods containing natural sugars such as fruit. Getting sugar from natural sources, such as fruit, is preferable to candy and pop because it will satisfy one’s sweet tooth while providing the body with nutrients and fluid at the same time. Energy from carbohydrates is converted into glucose. Glucose provides immediate, shortterm energy. Unused glucose is converted into glycogen and stored in the muscles or liver, or converted to fat and stored as fat tissue. A variety of high carbohydrate foods must be eaten every day to ensure one is getting a variety nutrients necessary for peak performance.
Wrestlers should understand it is impossible and undesirable to eliminate all fat from one’s diet. While excessive fat is unneeded and contributes greatly to weight gain or the difficulty in losing weight, fat is needed for many of the body’s processes which are essential to athletes. Fat content in foods can occur because of naturally occurring fat or fat that is added. By eliminating excess fat, but not eliminating all foods containing fat, a wrestler can maintain or lose weight while still being healthy.
The following practical ideas for high carbohydrate, low-fat, moderate protein foods are provided to assist wrestlers, their parents and coaches in choosing appropriate foods.
BREAKFAST IDEAS
Drink at least one 6-ounce glass of your favorite juice
Drink at least one 8-ounce glass of water
Bagel, English muffin, or whole-wheat toast spread with peanut butter and topped with a sliced banana, or jam
Bowl of cold or hot cereal with low-fat milk, topped with fresh fruit
English muffin, or whole-wheat toast spread with jam
French toast, pancakes, or waffles topped with low-fat yogurt, applesauce, syrup, or jam
Fresh or canned fruit
Homemade milkshakes made with low-fat milk, low-fat yogurt, and fruit
Leftover vegetable pizza
Poached egg
Stir cold breakfast cereal into low-fat yogurt
LUNCH IDEAS
Drink at least one 8-ounce glass of water
Drink at least one 8-ounce glass of low-fat milk
Whole-wheat or pita bread with turkey, chicken, lean roast beef, or lean ham, and Swiss cheese, and vegetables. (Tomatoes, green peppers, lettuce, cucumbers, onions, and sprouts are all great!)
Tuna or chicken salad sandwich with low-fat mayonnaise.
Baked potato topped with low-fat sour cream, mozzarella cheese, salsa, or skim milk Vegetable pizza
English muffin topped with pizza sauce and melted cheese
Chicken noodle soup
Fresh fruit
Graham crackers
Vanilla wafer
Pudding made with low-fat milk
Low-fat yogurt
Always include at least one serving of vegetables and fruit with lunch
DINNER IDEAS
Drink at least one, 8-ounce glass of water
Drink at least one, 8-ounce glass of low-fat milk
Baked potato with low-fat topping
Baked turkey, white meat without skin
Bread, muffins, or rolls
Broiled chicken, white meat without skin
Brown or white rice
Cooked vegetables
Fruit
Instant pudding made with low-fat milk
Lean beef or pork
Oriental stir fries with rice
Pasta with tomato sauce or low-fat meat sauce
Tortillas with low-fat refried beans and salsa
Tuna-noodle casserole made with water packed tuna
SNACK IDEAS
Drink at least 1 8-ounce glass of water with your snack.
Air popped popcorn | Low-fat yogurt |
Animal crackers | Low-fat pudding cups |
Bagels | Low-fat fruit bars |
Baked snack crackers and cheese | Oatmeal cookies |
Blueberry muffins | Peanut butter and jelly sandwich |
Chicken or turkey sandwich with low-fat mayonnaise | Pretzels |
Fresh fruit | Pudding pops |
Fruit Newtons | String cheese |
Fruit bread | Vanilla wafers |
Fruit bars | Vegetables and dip |
Ice milk or frozen yogurt
HELPFUL FOOD & CALORIE SUGGESTIONS
Meats: The following meats are low in fat and have approximately 120-150 calories, per 3 ounce serving.
Fish
Lean roast beef
Lean ham
Lean ground beef – (Rinse ground beef to reduce the fat content)
Skinless, white chicken
Skinless, white turkey
Water-packed tuna
When cooking meat, it should be broiled, baked, or grilled to keep the fat content to a minimum. Choosing leaner cuts of meat will help in keeping the fat content low.
Breads: The following breads have approximately 50-100 calories per serving.
1 biscuit | 5 saltine cracker squares |
1 slice bread | 1-6″ corn tortilla |
½ English muffin | 1-4″ pancake |
½ hamburger or hot dog bun | 1-4″ waffle |
1 dinner roll
Adding butter, mayonnaise, or margarine greatly increases the calorie content. Honey, jam, or low-fat peanut butter are a better choice.
Calorie content of various spreads:
Butter (hard) – 34 calories per teaspoon | Margarine – 34 calories per teaspoon |
Butter (whipped) – 27 calories per teaspoon | Mayonnaise – 33 calories per teaspoon |
Catsup – 10 calories per teaspoon | Mustard – 4 calories per teaspoon |
Honey – 21 calories per teaspoon | Peanut butter – 31 calories per teaspoon |
Jelly/jam – 17 calories per teaspoon
Fruits and vegetables vary greatly in calories, but they are all low in calories compared to most other foods. They are also fat free, with the exception of avocados, unless they are topped with margarine, butter, or high calorie dressings. They are very high in nutrients.
HEALTHY CHOICES WHEN EATING OUT:
Baked potato with low-fat toppings
Bean or chicken burrito
Cheese or vegetable pizza
Chicken sandwich, with low-fat mayonnaise, barbecue sauce, or honey mustard Chili
Roast beef sandwich
Side salad with low-fat dressing
Skim Milk
(Refer to the fast food handout for additional ideas.)
BEST FOOD CHOICES FROM CONVENIENCE STORES:
Animal crackers | Low-fat chocolate milk |
Fruit | Low-fat bean burrito |
Fruit bars (ie. Fig bars) | Nutri Grain bars |
Granola bar ( not chocolate covered) | Pretzels |
Juice boxes | String cheese |
Low-fat yogurt | V-8 juice |
PRE-COMPETITION MEALS
Wrestlers may not often think about pre-competition meals because of early morning weigh-ins. After they have “made weight,” they often eat anything that is available and worry about the consequences later! By following these guidelines and those in “EATING HEALTHY EVERY DAY” wrestlers will find it easier to fuel their performance and control their weight.
Here are some basic guidelines for eating before competition.
Avoid foods high in salt as they cause water to leave the muscles where it is needed it to aid performance.
Drink at least two, 8-ounce glasses of water with your meal.
Eat 3 – 4 hours before competing.
Eat familiar foods that will not cause indigestion.
Eat foods that are high in carbohydrate and low in fat and protein. Keep the pre-competition meal small.
Food ideas for after weigh-in:
Drink at least one 8-ounce glass of water
Bagels, English muffins, or toast topped with peanut butter and jelly or fruit
Cold or hot cereal with low-fat milk
Fresh fruit
Fruit juice
Low-fat yogurt
Pancakes topped with fruit
Waffles topped with fruit & low-fat whipped topping
Ideas for pre-competition meals:
Drink at least one 8-ounce glass of water
Baked potato topped with salsa or other low-fat topping
Bread, muffins, rolls topped with honey, jam or other low-fat topping
Broiled fish
Cooked vegetables
Fresh or canned fruit
Fruit juice, unsweetened
Lettuce salad with low-fat dressing
Low-fat milk
Pasta without meat sauce
Rice, white or brown
Skinless, white chicken or turkey
Any breakfast ideas are also excellent choices for pre-game.
POST-COMPETITION MEALS
It normally takes your body 24 – 72 hours (1-3 days) to convert complex carbohydrates into useable forms of energy. Eating a high carbohydrate meal 15-30 minutes after exercise, and definitely within 1 hour after exercise, can reduce the amount of time needed to convert carbohydrates into useable glycogen to as little as 12 hours (½ day).
Foods and drinks to consider as post-competition, or post-practice, snacks are:
Bananas
Fresh fruit
Fruit juices
Oranges
Peanut butter and jelly sandwiches
Sports drinks
Carnation Instant Breakfast
If an athlete chooses to drink only fluids immediately after exercise, a high carbohydrate sports drink, may be the best choice. These drinks are not high protein “weight gainers,” but high carbohydrate supplements. A high carbohydrate meal should be consumed within two hours of competition.
Following competition, avoid foods high in fat and sodium as both will cause weight gain over the next few days due to water retention.
ALL-DAY TOURNAMENT NUTRITION
During all-day tournaments it is important to stay energized throughout the entire day without feeling “weighted down.” That necessitates athletes “grazing” throughout the day by eating, and drinking, small amounts frequently. It is extremely important for athletes to drink an adequate amount of fluids during a tournament. Energy and fluid needs can be met by drinking juices and sports drinks. Energy needs can also be met by eating easily digested foods that are also high in complex carbohydrates.
Time period between events: | Best foods to eat: |
1 hour, or less | Water or sports drinks containing no more than 70 calories per 8 ounce serving. |
1 – 2 hours | Water, sports drinks, unsweetened
fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes. |
2 – 3 hours | Water, sports drinks, unsweetened
fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes, bagel, whole-wheat bread with jam, muffin. |
3 – 4 hours | Water, sports drinks, unsweetened
fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes, bagel, whole-wheat bread with jam, muffin, bread with peanut butter or cheese, bowl of cereal with skim milk, low fat yogurt. |
4 hours, or more | Any of the above, or lean meat |
sandwich, or pre-competition meal.
ALL-DAY TOURNAMENT FOODS SHOULD BE HIGH IN CARBOHYDRATES AND LOW IN FAT AND PROTEIN.
Examples of foods to eat at a tournament include:
Animal crackers
Bagels with jam
Bagels
Breads
Fresh fruit
Fruit bread
Fruit bars (ie. Fig Newtons)
Graham crackers
Juices
Low-fat fruit bars Low-fat yogurt.
Low-fat pudding cups
Muffins
Oatmeal cookies
Peanut butter and jelly sandwiches
Pretzels
Popcorn, air-popped
Sports drinks
String cheese
Turkey sandwiches with low-fat mayonnaise
HOPEFULLY YOU CAN FIND SOMETHING HERE TO HELP YOU BE AT YOUR BEST!!