Diet for High School Wrestlers

If you are a wrestler who finally made the perfect weight or are trying to make the lower weight class, maintaining a good diet is critical. The book, "Wrestling Tough," explains that maintaining weight requires strict diet and discipline. Few other sports are as weight-driven as wrestling. Though many wrestlers go to dieting extremes to make weight, the book suggests making weight through gradual dietary adjustments to lose weight safely and effectively.

  1. Choose Protein Sources Carefully

    • Protein is responsible for muscle-building, which is great for getting ahead of the competition. Some protein sources, however, can be high in cholesterol and excess calories.

      Choose lean sources of protein, like turkey or chicken. Consider soy protein, like tofu and veggie burgers. While these foods may not sound athletic, soy protein usually contains as much protein as meat-based sources, but with a fraction of the calories and fat. When watching your weight carefully, soy protein may be an effective alternative.

      Stay away from protein sources like fried chicken or red meat. Eating those fish sticks may sound like a good choice based on the protein count, but they can be debilitating on the mat as your body tries to process the extra cholesterol and trans fats.

    Stay Hydrated

    • Workouts cause your body to go through fluids as you sweat and use water to burn energy. Though many wrestlers fear water weight, dehydration is actually a cause of water weight. The book, "Fire Up Your Metabolism," explains that drinking water is a great way to lose weight. Water helps digestion and elimination of excess waste, which in turn helps you make weight. The book also explains that athletes especially need to carry water bottles since dehydration is not as noticeable during workouts.

      Gatorade and other sports drinks may sound like a tempting source of liquid, but skip these drinks and soda, and opt for water. Otherwise, these fluids could add unnecessary calories to achieve the same effect of water, which has no calories.

    Avoid Processed Foods

    • Refined sugar might have carbohydrates, which your body needs as a fuel source, but refined sugar does more harm than good. As explained in the book, "Optimal Nutrition for Optimal Health," eating refined sugar is a surefire way to gain weight, as it provides no nutrients and only adds calories. Refined sugar is a larger culprit of weight gain than fat.

      Avoid all sources of empty calorie foods like chips, white rice, fries and white bread. Choose brown rice and whole-wheat bread as alternatives, since these foods provide fiber and other nutrients. Fiber helps sugar burn more slowly and helps elimination.