Carbohydrates are the primary nutrient used to fuel the sport. The total daily amount of carbohydrate needed will vary based on the nature of the competition and the intensity, volume and total level of training. In general, during training and competition, the recommended carbohydrate intake is between 5 and 7 grams per kilogram of body weight, per day.

For a pound 68 kg high school wrestler, that equates to ~ — grams of carbohydrate throughout the day. Protein is a valuable nutrient known for its role in building and maintaining muscle and other body tissue. It also supports immune health. Wrestlers typically require between 1. For a pound 68 kg high school wrestler, that equates to between 82 and grams of protein per day.

Dairy products like milk and yogurt, as well as beans and legumes, deliver both high-quality protein and carbohydrates, making them an easy way to get both nutrients. Other protein-rich foods include eggs, cheese, poultry, beef, fish and other seafood. In addition to providing energy, it supplies essential fatty acids, helps to insulate and protect organs and provide warmth to the body.

Dietary fats also help flavor food and keep you feeling full. Once daily energy, carbohydrate and protein needs are determined, the remainder of the calories will come from fat.

While that amount varies from one student athlete to another, wrestlers should aim to get around 1 gram of fat per kilogram of body weight per day. For a pound 68 kg wrestler, that equates to ~68 grams a day. Healthy fat sources include dairy foods like milk, yogurt, and cheese, as well as nuts, nut butters, olive oil, and avocado.

Below is an example of how a pound wrestler could distribute total daily calories over the course of the day.

As a weight-based sport, wrestling requires athletes to be extremely mindful of their nutrition strategies before, during and after competition. Forming a plan that considers nutrient timing helps to deliver adequate levels of carbohydrates, proteins and fats at the right time to maximize sports performance and body composition.

The National Collegiate Athletic Association NCAA and high school wrestling require wrestlers to weigh-in no more than two hours prior to competition.

That rule is designed to dissuade wrestlers from engaging in dangerous weight loss strategies, such as food and fluid restriction and instead focus on healthy fueling and hydrating behaviors that can help them excel on the mat.

For ideas on what to eat, check out this post on fueling for competition day. A typical high school match consists of three 2-minute periods with no break between periods. That means there is no eating or drinking during a competition.

The food and fluids consumed before will provide energy to perform and help wrestlers maintain a healthy hydration status while competing. Post competition is a vital time to refuel and rehydrate. Consuming carbohydrate-rich foods will help restore muscle glycogen stores, while eating protein can support tissue repair and minimize muscle breakdown.

Dual meet and tournament days can get long, so it is important to bring adequate food and fluids to consume at regular intervals. Wrestlers should pack low fiber, easy digesting carbohydrates for energy, some protein to help support tissue recovery, and plenty of fluids.

Sport drinks are a great option before and after matches as well as in between competition since they provide simple carbohydrates, fluid and electrolyte all-in-one. Another great post-competition refuel beverage is chocolate milk , since it provides the carbohydrate, protein, fluid and electrolytes needed to refuel after strenuous activity.

Since wrestlers compete in weight classes, strength and power relative to total body weight is an important performance quality.

Being the strongest wrestler within a particular weight class can no doubt increase the chance of victory. To gain a competitive edge, wrestlers may try to cut weight while working to improve strength.

Though voluntary dehydration to promote a rapid weight loss is a common practice in the wrestling community, it is highly discouraged. The negative performance effects of dehydration have been well established in research.

Research has shown that serious dehydration practices prior to competition led to higher rates of skeletal muscle damage as compared to wrestlers who practiced healthy hydration practices. Such short-term practices should be avoided. Instead, athletes should focus on a high-quality nutrition plan that provides all the nutrients needed to succeed.

Wrestling is a complex sport that embraces athletes with a wide range of body types in different weight classes. Success in the sport requires long-term preparation, planning and goal setting. To make sure body composition goals are met and accomplished in a healthy way, consider the help of a registered dietitian nutritionist that specializes in sports nutrition.

Dan has over a decade of experience working with professional athletes and as an NFL and NBA Strength and Conditioning Coach. Liburd holds a variety of certifications in Strength and Conditioning, Health and Sport Nutrition, Olympic Weight Lifting, Manual Therapy Techniques and Movement Assessment.

His professional experience includes stints with several professional teams such as the Buffalo Bills, Pittsburgh Steelers and currently works as the Head Strength and Conditioning Coach within the NBA. Six to seven percent body fat is considered the lowest healthy level of a teenage male. If a teenage male drops below this level they are likely to lose muscle, strength and endurance.

Once you have determined a weight class you should develop an eating plan for making and maintaining your ideal weight. If you have decided your ideal weight is 10 pounds lighter than you currently weigh, plan on losing no more than pounds per week at max.

Nutritional requirements are broken down between water, carbohydrates, protein and fat, vitamins and minerals in the daily diet. Primary considerations for the high school wrestler are:. Nutrition Requirement for Wrestlers. Home Nutrition Requirement for Wrestlers. Primary considerations for the high school wrestler are: Rehydrate lost fluids from practice.

One regularly used method is to weigh before and after practice to determine how much water needs to be consumed to get back to normal hydration levels. Aim for complex carbohydrates breads, grains, pasta Focus on getting lean protein every meal Work on including more healthy fats in your daily diet such as nuts, fatty fish, dairy and olive oil.

Eat enough for your goal. The average teenage male needs about calories per day to maintain weight. In a two hour practice upwards of calories can be burned up. Be consistent and strive to develop supportive habits and routines. Recent News Free Sports Screenings in Bourbonnais.