Wrestlers Diet
With
the start of every season, there is always renewed interest in nutrition.
Whether the focus is on dropping to a lower weight or staying strong through a
proper diet, wrestlers always have many questions on what they should eat.
Step one: All Vegetables, All the Time
Step one: All Vegetables, All the Time
Eat a vegetable at every meal and for most of your snacks. The higher the fiber vegetable
the more full you will feel.
Step
two: 3 – 4 Servings of Fruit
Bananas and oranges are very important because of the Vitamin C they provide. Melons are high in Vitamin A and blueberries are also great. So, when adding fruit to a diet variety can be an important factor to consider.
Step three: Water over Juice/Pop
Pop provides nothing of value to for a wrestler’s body to run off of. There are no nutrients to digest. Further, youthful consumers have gotten hooked on oversized drinks. A wrestler should definitely consider the numbers before they grab a soda. Eight ounces of pop has about 140 calories. The “average” pop serving has increased in size, with many people drinking as much as 24 ounces of pop in one sitting. Using a caloric intake of 4200 calories a day, 24 ounces of pop would be 420 calories or nearly 10 percent of the energy intake for the day. Throw in the fact that it has no nutritional value, coaches and wrestlers should see that fruit juice is a much better beverage to reach for. The problem with Juice is most are very high in sugar with little of the natural vitamins left in them. Instead of juice have some water and an apple.
Generally
speaking water is overlooked as an important part of good nutrition.
One old standard is 64 ounces of water consumption a day. Clearly wrestlers
work hard and perspire significantly so wrestlers should work to replace the
lost fluid. Water replacement is a critical part of a nutritional plan
for a wrestler.Bananas and oranges are very important because of the Vitamin C they provide. Melons are high in Vitamin A and blueberries are also great. So, when adding fruit to a diet variety can be an important factor to consider.
Step three: Water over Juice/Pop
Pop provides nothing of value to for a wrestler’s body to run off of. There are no nutrients to digest. Further, youthful consumers have gotten hooked on oversized drinks. A wrestler should definitely consider the numbers before they grab a soda. Eight ounces of pop has about 140 calories. The “average” pop serving has increased in size, with many people drinking as much as 24 ounces of pop in one sitting. Using a caloric intake of 4200 calories a day, 24 ounces of pop would be 420 calories or nearly 10 percent of the energy intake for the day. Throw in the fact that it has no nutritional value, coaches and wrestlers should see that fruit juice is a much better beverage to reach for. The problem with Juice is most are very high in sugar with little of the natural vitamins left in them. Instead of juice have some water and an apple.
The rest of article is in the forms section of the website