Are you a wrestler who is struggling to maintain the perfect body weight? Are you confused about your food choices? Read on to clear away all your confusions. We have everything sorted for you. This guide will help you focus on enjoying wrestling and not worrying about your nutrition anymore.
As a wrestler, you need a specific type of diet that helps you bring out your best performance. You should not have excess fat on your body. To lose weight, you don’t need to stay hungry by skipping meals because that will affect your health adversely. Your food intake should be such that it instantly boosts your energy and does not make you feel lethargic.
Here are the dos and don’ts of the ideal wrestler’s diet.
1. Keep Yourself Hydrated
As much as food intake is important, wrestlers need to consume large volumes of water as well. Your body loses more water than the average person’s body. Factors that cause water loss are perspiration, urine, breathing, and exercise. Hence, you need a continuous supply of water to keep yourself hydrated.
You should drink water whenever you feel thirsty. You should also drink water before and after every exercise. You need to measure your weight before and after exercise. For every pound that you lose, you need at least 16 oz. water. In this way, you can calculate the amount of water you need to drink after exercise.
Most of your body consists of water hence water is an essential component of your body. It increases your metabolism rate as well. Drinking more water will help you gain more energy.
2. Increase Carbohydrate Intake
Carbohydrates are the best source of energy. They provide 4 calories of energy per gram. Carbohydrates prove to be an instant source of energy because they are easy to digest. The main sources of carbohydrates include bread, grains, pasta, and cereals. Intake of fruits and vegetables is also important. Before entering the wrestling ring, you can eat bananas and apples. These fruits will boost your energy instantly.
3. Make Proteins a Part of Your Diet
Proteins make up the muscles in your body. Adding protein to your diet also helps in muscle repair, and it will help you recover from muscle damage caused during wrestling. An overdose of protein is not beneficial. A controlled amount should be added to your diet according to your weight. At least 1.8 grams of protein are required daily for every kilogram of your body mass.
The main sources of protein are dairy products, eggs, chicken, meat, nuts, grains, and legumes. After every exercise session, large volumes of proteins must be ingested. They can be taken in the form of whey supplements as well.
4. Stay Away From Bad Fat
Fats are of two types; good and bad. Good fats are present in natural products, while bad fats consist of saturated fats. They are not an instant source of energy because fats take time to digest. Energy return of fats is greater, but they digest slowly. That’s why carbohydrates are the best source of energy.
By planning your diet according to the rules given above, you will bring out your best every time you step in the ring. You will have maximum energy in the ring, and your body weight will stop bothering you.