08.27.14

A Wrestler's Diet

 

Wrestlers need to maintain high energy levels to fuel their intense workouts.

They also need to be conscious about controlling their weight. In order to provide

 their body with fuel and nutrients and control their weight,

wrestlers need to concentrate their nutritional efforts on eating foods that are

high in complex carbohydrates and low in fat. Contrary to some opinions,

wrestlers can eat a healthy, balanced diet and still control their weight.

The key is choosing low-fat, high carbohydrate foods that contain important nutrients.

 

The following are examples of foods that have high energy content without unwanted extra calories.

 

Fruits:

 

 Fresh, frozen, canned or dried

 

 

Fruit Juices

 

Grapes

 

Apples

 

Kiwi

 

Applesauce

 

Oranges

 

Apricots

 

Peaches

 

Bananas

 

Pears

 

Cantaloupe

 

Pineapple

 

Fruit Cocktail

 

Plums

 

Fruit Salad

 

Raisins

 

Fruit Roll-ups

 

Strawberries

 

Grapefruit

 

 

 

 Vegetables:

 

 Fresh, frozen, or canned. Canned vegetables are higher in sodium

 which can cause additional fluid retention and added weight.

Fresh or frozen vegetables are lower in sodium and high in nutrients.

 

Vegetable Juices

 

Green Beans

 

Asparagus

 

Peas

 

Baked Beans and Chili Beans

 

Potatoes, baked or boiled

 

Broccoli

 

Spinach

 

Carrots

 

Sweet Potatoes

 

Cauliflower

 

Tomato Sauce

 

Corn

 

Tomatoes

 

Dried Beans and Peas

 

Zucchini

 

 

Breads:

 

Thicker, heavier, whole-grain breads have more carbohydrates than thinner, lighter bread.

This makes them slightly higher in calories, but those are nutritious calories

 that can be used for sustained energy as well as a source of vitamins and minerals.

 A good goal is to eat whole-grain products one-half of the time.

 

Bagels

Muffins, adding fruit such as blueberries adds carbohydrates

Biscuits

Bran Muffins

Pancakes

Bread

Pita Bread

Corn Bread

Pizza, cheese or vegetarian with thick crust

Dinner Rolls

Rice Cakes

English Muffins

Sandwich Buns

Low-fat Crackers

Tortillas

Waffles

 

 

 

Cereals and Pasta:

 

Adding whole milk to cereal, or fatty meat sauce to pasta greatly increases the amount of fat

calories. Eating cold cereals that are fortified with vitamins and minerals are excellent sources of energy.

Cereals high in sodium should be chosen less often than those low in sodium.

 

Cereals, hot or cold, except granola which is higher in fat content: Macaroni, Noodles,

Rice (white or brown), Spaghetti, Stuffing, from mix.

 

Dairy Products:

 

Choose low-fat whenever possible.

 

Cheese (low-fat)

 

Pudding (made with low-fat milk)

 

Cottage Cheese (low-fat)

 

String Cheese

 

Frozen Yogurt (low-fat)

 

Yogurt (low-fat with or without fruit)

 

Milk, skim (white or chocolate)

 

 

 

 

Wrestlers also need adequate amounts of protein to build, maintain and repair body cells (especially muscle tissue),

help the body resist infection, and regulate body functions.

Care should be taken to eat food containing protein that is also low in fat.

The following foods are the best choices for weight conscious wrestlers wanting moderate protein, low-fat foods.

These foods provide adequate amounts of protein for student athletes, without unwanted extra calories.

 

 

 Meats:

 

Care should be taken to choose meats that are low-fat (10% fat or less) and low-sodium.

Some processed meats may be low-fat, but they are often extremely high in sodium.

If using lean ground beef in casseroles, tacos, chili, etc., it can be rinsed with water after it is cooked.

Rinsing significantly reduces the fat calories.

Meats should be broiled, baked or grilled to keep the fat content to a minimum. 

 

· Beef (lean such as round, sirloin or tenderloin)

· Chicken (skinless, white meat is lowest in fat)

· Fish

· Luncheon Meats (95% lean, but be careful of the sodium content)

· Pork (lean such as Canadian Bacon or ham, but be careful of the sodium content)

· Tuna (water packed)

· Turkey (skinless, white meat is lowest in fat)

· Venison

 

 

 

 

Beverages:

 

Wrestlers should also be sure to drink adequate amounts of low calorie beverages.

By selecting drinks that are low in calories, a wrestler can drink as much as he desires

without risk of added calories.

 

Drinking enough fluids to remain hydrated is essential to health and performance. Water and beverages containing nutrients are the best choices.

 

· Water (Minimum of 6-8, 8 ounce glasses per day)

· Milk (Minimum of 3-4, 8 ounce glasses per day)

· Juices, fruit (unsweetened) and vegetable

· Sports Drinks (diluted reduces simple intake)

· Iced Tea, unsweetened & decaffeinated

 

 

 

Fats and Oils:

 

Select dressings and oils that are fat-free, or low-calorie. Substituting equal amounts of

applesauce for cooking oil in recipes greatly reduces the calorie count.

 

· Fat-free or low-fat gravies

· Fat-free or low-fat mayonnaise

· Fat-free or low-fat salad dressings

· Substitutes such as Molly McButter or Butter Buds

 

Food/Calorie Comparisons

 

 

Meats: The following foods have approximately 120-150 calories per 3 oz. service.

 

 

Fish

 

Skinless, white chicken

 

Lean ham

 

Water-packed tuna

 

Lean roast beef

 

Skinless white turkey

 

Lean ground beef

 

 

 

 

 

 

 

 

 

 

 

 

When cooking meat, it should be broiled, baked or grilled to keep the fat content to a minimum.

 Choosing leaner cuts of meat also helps in keeping fat content low.

 

 

Breads:

 

The following foods have approximately 50-100 calories per serving.

 

 

1 biscuit

 

1 bread slice

 

English muffin

 

hamburger or hot dog, bun

 

1 dinner roll

 

5 saltine cracker squares

 

1-6″ corn tortilla

 

1-4″ pancake

 

1-4″ waffle

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Adding butter, mayonnaise or margarine greatly increases the calorie content.

 

 

Fruits and vegetables vary greatly in calories, but are all low in calories compared

to most other foods. They are also complete carbohydrates with the exception of avocados,

unless they are topped with margarine, butter or high calorie dressings. They are great sources of energy.

 

 

 

 

 

 

 

 Sources: Food Power, National Dairy Council, 1991: Health and Safety Considerations for Interscholastic Wrestling,

 Ohio High School Athletic Association And Ohio High School Wrestling Coaches Association, 1994; Pinning Down Your

Optimal Weight: A Wrestler’s Guide to Good Nutrition, Connecticut Department of Education, 1991;

“Recommended Diet For Weight Loss, Wrestling Diet,”

The Wrestler’s Diet: A Guide to Healthy Weight Control, Roger Landry, Robert Oppliger, Ann Shelter and Greg Landry,

1991; Wrestling USA Magazine, Karen Moses, October 1, 1994:

 “Wisconsin Wrestling Minimum Weight Program.” Wisconsin Interscholastic Athletic Association, 1991.