NUTRITION EDUCATION
Fuel Your Performance
Why Nutrition Matters for Wrestlers
Wrestling demands explosive power, sustained endurance, mental sharpness, and rapid recovery. What you eat and when you eat it directly impacts your ability to perform at your best.
- ⚡Energy: Carbohydrates fuel high-intensity wrestling moves
- 💪Strength: Protein builds and repairs muscle tissue
- 🧠Focus: Proper nutrition keeps your mind sharp during matches
- 🔄Recovery: Good nutrition helps you bounce back faster
Understanding Calories & Macronutrients
Carbohydrates
Your Primary Fuel Source
- • 4 calories per gram
- • Powers explosive movements
- • Stores as glycogen in muscles
General Range:
5-7g per kg of body weight
(2.3-3.2g per pound)
Protein
Builds & Repairs Muscle
- • 4 calories per gram
- • Repairs muscle tissue
- • Supports recovery
General Range:
1.6-2.4g per kg of body weight
(0.73-1.1g per pound)
Fats
Essential for Health
- • 9 calories per gram
- • Hormone production
- • Vitamin absorption
General Range:
~1g per kg of body weight
(~0.45g per pound)
⚠️ Important: These are general educational ranges. Individual needs vary based on age, weight, training intensity, and goals. Consult with parents, coaches, or a sports dietitian for personalized guidance.
Timing Your Nutrition: When to Eat What
BEFORE PRACTICE2-3 Hours Before
Focus: Healthy Carbohydrates
Carbs provide the energy your muscles need for intense practice. Aim for easily digestible options.
Good Options:
- • Whole grain bread or bagel
- • Oatmeal with banana
- • Brown rice with lean protein
- • Whole wheat pasta
- • Sweet potato
- • Fresh fruit (banana, apple, berries)
Why It Matters
Eating 2-3 hours before practice gives your body time to digest and convert food into usable energy.
Quick Pre-Practice Meal Example:
• Peanut butter sandwich on whole wheat
• Banana
• 16 oz water
AFTER PRACTICEWithin 30-60 Minutes
Focus: Protein + Carbs
Your muscles need protein to repair and carbs to refuel. This "recovery window" is critical.
Good Options:
- • Chocolate milk (great combo!)
- • Greek yogurt with fruit
- • Lean meat with rice
- • Protein shake with banana
- • Eggs with whole grain toast
- • Turkey sandwich
Why It Matters
The first 30-60 minutes after training is when your body absorbs nutrients most efficiently.
Quick Recovery Snack Example:
• 16 oz chocolate milk
• Apple with peanut butter
OR
• Protein shake + banana
Hydration: The Most Important Nutrient
Dehydration of just 2% of body weight can significantly hurt performance.Water regulates body temperature, transports nutrients, and removes waste.
Daily Goal
1 Gallon
Spread throughout the day
Before Practice
16-20 oz
2-3 hours before
After Practice
24 oz
For every lb lost
Check Your Hydration:
Look at your urine color:
✅ Pale yellow (like lemonade) = Well hydrated
⚠️ Dark yellow = Need more water
Healthy Food Examples for Wrestlers
🌾 Healthy Carbohydrates
Whole Grains:
Brown rice, whole wheat bread, oatmeal, quinoa, whole wheat pasta
Fruits:
Bananas, apples, berries, oranges, grapes
Vegetables:
Sweet potatoes, corn, peas, beans
🍗 Lean Proteins
Animal Sources:
Chicken breast, turkey, fish, lean beef, eggs, Greek yogurt
Plant Sources:
Beans, lentils, tofu, nuts, peanut butter
Dairy:
Milk, Greek yogurt, cottage cheese, string cheese
🥑 Healthy Fats
Good Sources:
Avocados, nuts (almonds, walnuts), seeds, olive oil, fatty fish (salmon)
In Moderation:
Peanut butter, cheese, eggs
💧 Smart Hydration
Best Choices:
Water, chocolate milk (post-workout), 100% fruit juice (limited)
During Practice:
Water, sports drinks (for intense/long sessions)
Avoid:
Soda, energy drinks, sugary drinks before practice
Sample Day of Eating
This is an educational example. Your needs may differ based on your weight, training schedule, and goals.
🌅 Breakfast (7:00 AM)
Scrambled eggs, whole wheat toast, banana, glass of milk
🥪 Morning Snack (10:00 AM)
Greek yogurt with berries and granola
🍱 Lunch (12:00 PM)
Turkey sandwich on whole wheat, apple, vegetables, water
🍎 Pre-Practice Snack (2:30 PM)
Peanut butter on whole wheat crackers, banana
💪 Practice (4:00-6:00 PM)
Water throughout practice
🥛 Post-Practice Recovery (6:15 PM)
Chocolate milk + apple with peanut butter
🍽️ Dinner (7:00 PM)
Grilled chicken, brown rice, broccoli, salad, glass of milk
🌙 Evening Snack (Optional, 9:00 PM)
String cheese, handful of almonds
Important Reminders
⚠️ This is Educational Information Only
The information on this page is for general education about nutrition. It is not personalized dietary advice. Every wrestler has different needs based on age, weight, training intensity, and individual goals.
👨👩👦 Talk to Your Parents
Discuss your nutrition with your parents. They can help you plan meals and make good food choices.
🩺 Consult Professionals
For personalized nutrition planning, especially if you have specific health concerns or weight goals, consult with a sports dietitian or your doctor.
🚫 Never Skip Meals or Severely Restrict Food
Extreme weight cutting practices are dangerous and banned. Focus on proper nutrition year-round to compete at a healthy weight class.
Team Schedule & Resources
Team schedule and additional resources will be posted here throughout the season.
Check back regularly for updates!