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High School Wrestling: Diet and Nutrition Tips

I knew very little about nutrition or losing weight when I started my high school wrestling career. I do not know the importance of proper nutrition and proper hydration. I don't know how many calories in a particular meal. I didn't know that deep fried fish on the bread had more calories than hamburgers because I thought the fish was healthy. I don't know about the different roles that various nutrients play in a person's body.

Wrestling is a sport that involves competitors in different weight classes. Therefore, some wrestlers find it beneficial to think that nutrition will have a competitive advantage in their lower weight classes. This is not always the case, but this impression seems to persist. Regardless of whether or not a wrestler decides to lose weight, he should still practice proper nutrition to ensure that he performs at the top level.

Some simple things to keep in mind:

  • One pound equals about 3,500 calories

  • If you take 500 fewer calories per day then you will lose one pound per week (500 calories a day x 7 days = 3,500 calories per week equals one pound)

  • One gram of carbohydrates has four calories

  • One gram of protein has four calories

  • One gram of fat has nine calories

  • Your body's preferred source of food is carbohydrates such as bread, cereals, rice, potatoes, and pasta

  • Adequate fiber can help you feel full during your diet

  • Remember to drink plenty of water to stay hydrated

A simple formula for weight loss, weight loss, and weight maintenance:

  • Take your weight 10 times to find the number of calories you eat per day to lose weight (e.g., a wrestler who weighs 150 kg. Need to consume 1,500 calories a day to lose weight)

  • Take your weight 15 times to find the number of calories to maintain your weight (e.g., if a wrestler loses up to 120 lbs, he or she can eat about 1,800 calories a day and still maintain that weight)

  • If you want to gain weight then take your time 20 to find the number of calories you need daily to gain weight

As you can see, fat contains more than twice the amount of calories per gram of carbohydrate or protein. So if you want to lose weight then reducing fat will help. Fat is not all bad. Fat helps in the production of hormones such as testosterone and does a lot of good things in the body to avoid losing it completely.

When I was struggling in high school, I ate lots of fruits, potatoes, sugar-free oatmeal, bread-free bread and toast, vegetables, milk, yogurt, and lean meat.

Your body needs sufficient glycogen for energy. Your brain's main source of fuel is glucose. In other words, you need to use enough carbohydrates to be energetic and mentally focused.

When I lost weight in high school, I became very weak and had problems concentrating. I now know this because I have no glycogen and no glucose, which my body desperately needs.

Keep in mind that your pre-competitive dishes should be light and carb-based as well.

Low calorie diets can result in muscle loss. You cannot be strong and powerful if you lose muscle mass. Some researchers also believe that a low calorie diet can cause a person's metabolism to decline as the body senses hunger and goes into starvation mode. Therefore, if you choose to lose weight to be more competitive do not drastically lower your calorie diet.

Whether you are on a diet or not, be sure to get six key nutrients:

  • Carbohydrates

  • Fat

  • Protein

  • Vitamins

  • Minerals

  • Water

If you eat a variety of foods, you should be able to meet your nutritional needs. Educate yourself on proper nutrition. Read books and articles. Consider buying a food scale and a calorie book if you decide to lose weight.

Do not overlook the importance of nutrition in addition to proper technique and good adaptation in your quest to become a successful wrestler.


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