Wrestling has numerous forms or styles but can be generalized as a combat sport between two individuals of the same weight class. Most wrestling in the United States is recognized as Folkstyle or Scholastic wrestling. This form is commonly observed in the youth, high school and college ranks.

Folkstyle wrestling awards athletes points for various offensive and defensive combat maneuvers such as takedowns, escapes, and reversals. A high school wrestling match normally consists of three 2-minute periods. Wrestlers also need tremendous mental focus and concentration to strategize through the various offensive and defensive maneuvers needed to gain control over the opponent.

Scholastic wrestling competitions include single meets, where wrestlers compete against one opponent; dual meets, where wrestler competes against one or two opponents; or tournaments, where athletes can compete against multiple opponents.

All across the nation, student wrestlers of various levels are in the process of training or preparing for the upcoming wrestling season. What some student wrestlers overlook, however, is the nutrition needed to support that training.

An appropriate sports nutrition plan is critical to sustain the energy demands of training in a healthy and safe manner. The energy demand required to physically and mentally outmaneuver opponents on the wrestling mat is considerably high.

When determining macronutrient and energy intake, it is important to consider the energy needed on competition day as well as the months leading up to training.

Knowledge of the various phases of preparation and devising a long-term plan well in advance of competition can help student athletes navigate these nutrient and energy needs to maximize performance. Carbohydrates are critical for optimal performance of the wrestling athlete.

This nutrient provides energy for the short, quick burst of movements needed to take down, escape or outmaneuver an opponent. Glycogen, which is the form of carbohydrate stored in muscle, contributes to high intensity activities that occurs within one minute of a match.

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.

Pair fluids with carbohydrate rich foods:. Sip on oz fluids between matches. Eat small snacks rather than large meals.

These should be high in carbohydrate, moderate in protein, and low in fat and fiber. Consume a high carbohydrate snack such as a granola bar, yogurt cup, bowl of cereal with low-fat milk, or fruit smoothie. We ran this article last season. We thought it would be a good one to post again as this information is very good and applies to every wrestling season.

I suggest every parent visits the WWF website and goes to the training link. The information given is by Kim Tirapelle - a certified nutritionist and also the wife of Adam Tirapelle - NCAA Champion.

She understands the demands the sport of wrestling. Below is a sample of one of the pages under the nutrition link. As a wrestler, maintaining a competitive weight throughout the season can be hard. By selecting the most nutrient dense food options, while limiting those that can be detrimental to your performance, you will have more energy and endurance on the mat than your opponent.

Remember, nutrition can make a good wrestler great, or a great wrestler good- which do you want to be? Top 10 Foods to Include in My Diet 1.

Fresh fruits - high in vitamins, minerals, fiber, and carbohydrates, these nutrient powerhouses will give you an energy boost! Whole grains - bread, pasta, cereal, rice, oatmeal- these should be the staple of your diet and included daily.

These carbohydrate packed foods will help keep your muscles fueled for competition. Low-fat dairy products or soy- Include dairy or soy products 3 times per day to help increase your intake of bone-building calcium and Vitamin D, and protein, potassium, and riboflavin.

Greek yogurt also provides double the protein of regular yogurt! Lean meats - chicken breast, beef sirloin, pork tenderloin and deli meats like roast beef, ham, and turkey provide protein rich sources to your diet, as well as iron and zinc.

Include a protein source at every meal and snack! Vegetables - dark leafy greens, as well as brightly colored vegetables are low in calories and are exploding with Vitamin C, A, folic acid, potassium, and iron just to name a few. Nuts and seeds : rich in Vitamin E, healthy fats, and fiber, these little portion- controlled snacks can help you feel full for hours!

Eat the skin to increase your fiber intake and top with light sour cream or mash with low-fat milk. Peanut butter - a heart healthy fat and protein source that can be carried with you and added to bread, fresh fruit, pretzels or crackers for a quick meal or snack.

Eggs - rich in protein, choline and Vitamin D, they can be included at breakfast, or as an on the go snack.

Bulking up with Protein. Food Guide Pyramid. The New Food Label. Info About Fat. Sports Nutrition Quiz 1. Sports Nutrition Quiz 2. Wrestling Nutrition Guidelines.

Wrestling Nutrition Blueprint. Base Meal Plan for Performance Athletes. Wrestling Nutrition Guide. Game Day Nutrition Wrestling. Post Weigh-In Nutrition After Cutting Weight. Post Weigh-In Nutrition No weight cut. Wrestling Nutrition Ideas Booklet.

Simple Guide for Weight Loss. Social Media Links. February 18, LAW Practice Folkstyle February 18, pm - pm La Crosse Area Wrestlers, W WI, La Crosse, WI , USA.

When it comes to reaching and maintaining your target wrestling weight, nothing is more important than managing your calorie intake. Ultimately, in order to maintain your weight, it takes an energy balance, which occurs when the number of calories you consume in a day is equal to the number that you burn off.

Losing weight, on the other hand, requires a negative energy balance, which entails consuming fewer calories than your body burns off in a day. But as competitive athletes, who frequently spend multiple hours a day training, wrestlers often have considerably higher calorie expenditures.

That same pound teenager, for example, may need more like 3, calories per day to maintain his weight with a physically demanding training schedule. That means in order to lose weight, that pound wrestler has to be taking in under 3, calories per day.

In order to be at your best in training and come competition time though, you need to do more than just manage your calories -- you also have to provide your body with the right kinds of food to support your performance and recovery. Macronutrients are the calorie-providing substances contained within the foods we eat.

They come in three basic forms -- protein, carbohydrates, and fat -- and each of which performs several distinct and specific functions within your body. Understanding how each fits into your diet is absolutely essential, not only for fueling your performance on the mat and in the gym but also for managing your weight and maintaining your lean mass, especially during weight loss.

Dietary protein plays several important roles in the body. Amino acids play a central role in the physiological process known as Muscle Protein Synthesis MPS. Your muscles are made up of proteins that are constantly going through a state of flux -- physical activity like wrestling training breaks down some of these proteins, which in turn, must be repaired by your body.

In order, to fix the damage, your body uses amino acids from your diet to synthesize new proteins to replace the ones that have been broken down. But in order for your body to respond to and recover from a demanding training session or match, you ultimately need to have an adequate supply of protein in your daily diet.

Because wrestling is such a physically demanding sport, you tend to break down a lot of muscle protein over the course of a day, which means that you need to maintain a high intake of dietary protein in order to allow your body to rebuild and recover.

with isolate and concentrate for maximal MPS and digestive enzymes for improved digestion and absorption. The body breaks them down into glucose, which is used to form Adenosine Triphosphate ATP -- the actual fuel your body burns up at the cellular level.

The carbs you take in through your diet come in two basic forms. Complex carbs take a while for your body to break down, while simple carbs are quickly broken down and absorbed. Complex carbs should form the basis of any well-designed wrestling diet, as they provide a long steady supply of energy instead of the quick spikes and crashes that come along with simple carbs like sugar.

It plays a vital role in everything from maintaining the normal function of your entire nervous system to aiding in the production of numerous important hormones. When it comes to the different kinds of dietary fat, there are good kinds and there are bad kinds -- although all fats contain 9 calories per gram.

Trans-fats and saturated fats are considered bad fat and should be kept to a minimum in any healthy nutrition plan, including a wrestling diet. Unsaturated fats -- both mono and polyunsaturated fats -- are usually categorized as the good kind of dietary fats and should make up the majority of fat in your diet.

Not only do you need to be on top of your macronutrients to be at your best athletically, but you also need to have an adequate supply of micronutrients as well. Just like with macros, your body also needs a steady supply of micronutrients in order to properly function, just in smaller amounts.

Deficiencies can impinge on your performance both in training and competition, affecting everything from your energy levels to your mental functions. We regularly test professional athletes from a number of different sports here at Dioxyme and although they appear to be fit , many of them ultimately turn out to have deficiencies.

A number of multivitamin products offer a healthy dose of the vitamins and minerals athletes are most likely to be deficient in. Just as important as getting an adequate supply of macro and micronutrients, staying hydrated is also essential to performing at your best on the mats and in the gym.

Replenishing your electrolytes -- concentrated powders that can be added directly to your water work better than sports drinks -- can also help to assure that your body has all of the nutrients it needs to function optimally during a physically demanding activity like wrestling.

For many athletes, that ultimately means losing some weight. Losing weight safely and effectively is directly dependant on your daily calorie intake, which should be moderately lower than your daily calorie expenditure.

Your diet is also important when it comes to performing at your best athletically. Not only do you need to manage your calories, but you also need to have a healthy distribution of macro and micronutrients in your daily diet in order to see the best results on the mats and in the gym.

Taking in plenty of water both before and during training and competition is just as important when it comes to fueling your performance. Join 12, subscribers for the latest nutrition research, fitness tips, and discounts.