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The Diet Plan of Female Wrestlers

Hello young lady, please do great. Today I want to discuss with you the diet plan of a female wrestler in India. As we all know how 'Phogat's sister' is the amazing things make India proud of their atypical importance in 'wrestling'. most men's sports. The famous saying, "Behind every successful and successful woman is a father who blindly trusts his children and not the community" accurately reflects the unwavering dedication and confidence of a father who is passionate about his children.

Now let's discuss a detailed diet plan with health benefits:

Diet Plan in detail

The first thing in the morning is a glass of water on an empty stomach followed by some stretching and heating exercises. Drinking water in the morning helps to cleanse your gut, detoxify your body and help boost immunity. It improves appetite and raises the BMR (Basal Metabolic Rate) by 24% thereby helping in weight loss and muscle tone.


Growing Salads: Growing salads can be easily prepared by a variety of existing shoots such as gram shoots, beans, kidney beans, split beans and more. Growing is an amazingly nutritious, nutritious source of Vitamin A, Vitamin K, Biotin, Iron and zinc.

Including the peaks in your diet has altered health benefits such as rejuvenating your skin, increasing collagen production, helping in the detoxification process and preventing premature aging. So go ahead and enjoy the mix and match of a variety of recipes to benefit from it.

Fresh Fruits, Vegetables: Eating rich fruits and vegetables provides your body with all the nutrients it needs to maintain a healthy lifestyle. Fresh vegetables are naturally low in calories and rich in dietary fiber, Vitamins A and C, Folic Acid and Potassium.

Consumption of potassium-rich foods like soy, spinach, red beans and kidney beans and others helps maintain normal blood pressure. Dietary fiber from most vegetables lowers blood cholesterol levels and helps form a cancer that helps digestion. Foods rich in folic acid such as broccoli, avocado, lentils and others stimulate red blood cell formation. Vitamin C is rich in vitamin C that has healing properties.

Milk, Beans: Cow's milk is considered a good food for stronger bones and teeth because it offers a rich source of calcium and Vitamin D. It also has supplements such as Potassium that help in the growth of vasos that lower your blood pressure. The most important diet change for a healthy person is to choose to reduce sodium intake and optimize potassium intake. An optimum quantity of 4069 mg Potassium daily reduces the risk of heart disease by about 50%. Cow milk is also designed for muscle building.

Whole Soy Foods are excellent sources of fiber, Calcium, Vitamin B Complex and omega-3 fatty acids. It is the only complete non-animal protein as it is a plant source of eight essential amino acids. This food gives us high quality protein and very low saturated fat making it a healthy and complete meal in itself. All soybeans are best because they contain isoflavonoids, and phytochemical isoflavone-rich diets form the basis for a balanced diet.

Dried Fruit: Raisins are a great energy supplement for wrestlers. They are known for gaining weight in a healthy way. They are the ideal food for maintaining an athletic body as they provide strength and energy. The high content of iron and copper in raisins helps the formation of red blood cells.

Almonds are rich in unsaturated fatty acids and contain fillers that make you full longer. They are best eaten as snacks in between to keep you hungry. These preferred beans contain unique phyto-sterol antioxidants and protection as well as plant proteins. When eaten together with raisins they complement each other.

Cheating days: Sometimes wrestlers like to have breakfast with their choice of aaloo paratha with healthy variations or other healthy ones. These cheat days are allowed to satisfy their appetite and follow a strict diet plan.

So, it's all about breakfast and snacks. Now let's talk about food in detail.

Main course of regular meals: Wrestlers are asked to eat regular meals which is a 'daal'. the provision of nutritious and appetizing lentils. It comes under leguminous foods, very rich in protein. It is advisable to include a mixture of all the dals in your diet without a complete Indian specialty meal. White rice has a rich mineral content and can be eaten in moderation along with daal.

A variety of green leafy vegetables like spinach, broccoli, carrots etc. are cooked in an easy way to maintain their nutritional value, color and taste. Some vegetables prefer to be eaten in their raw form and mixed together to form a variety of salad preparations.

Chicken is included in the diet plan of the wrestler for its high protein content. Protein is made up of amino acids that are the building blocks of our muscles. 1 gram per kg of weight is the recommended daily amount of protein. The best part of eating chickens regularly is to provide wrestlers with high protein content to make their bodies more muscular and firm while also maintaining their weight under control.

The whole wheat bread of India or Bread is eaten at dinner along with vegetables, dal, chicken and salads to keep it longer for a longer time and still feel active and light at the same time.

Mid-Time Evening Snacks: A glass full of milk and seasonal fruit is good enough to keep you hungry. Almonds and raisins need to be taken to provide energy capture when needed.

Pre-Workout Diet: Seasonal Milk and Fruits provide wrestlers with the energy needed for rigorous exercise sessions.

Post Workout Diet: Post work soy protein, fruits and plenty of water is what is needed to replenish muscle glycogen that is depleted during exercise. Fruits and water hydrate dry body tissues.

Last but not least, a glass full of milk before bed relaxes tired muscles and makes you sleep like a baby. Milk contains Tryptophan (an amino acid that helps to induce sleep) and melatonin (a hormone that controls the sleep cycle).

Dietary diets are versatile and balanced without high calorie and nutritious foods. Fresh and seasonal food is very relevant. Wrestlers are advised to avoid overly sugary and seasoning foods such as pickles, chutneys and chat as they are thought to cause fatigue and sensual arousal.

Hats off to the Dangal brothers for avoiding their taboo to become successful wrestlers and insufficient thirst to achieve their goals. More power to you women, go ahead and dream your dreams.


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