What Do High School Wrestlers Eat?

A high school wrestler's weight is important to his performance and his eligibility to compete. If you are under your classification's weight limit, you may not perform to the best of your ability. If you exceed your weight limit at weigh-in, you will be disqualified from competition. High school wrestlers should eat food that provides good nutrients.

  1. Food Group Representation

    • A wrestler's food selections should include the four basic food groups in the following proportions: One dairy serving per day, such as low-fat cheese, eggs or skim milk; one serving of lean protein, such as turkey, fish, chicken or peanut butter; three servings of fruits and vegetables, such as oranges, tomatoes, apples or beans; and two servings of cereals and grains, such as whole wheat, rye or oatmeal.

    Number of Meals

    • Eating smaller meals frequently is the best way to control your weight. A wrestler should eat six times a day and not go more than four hours without eating. Three snacks, one before noon, one in mid-afternoon and one before bed should be consumed, in addition to breakfast, lunch and dinner.

    Good Snacks and Bad Snacks

    • Healthy snacks include fruit juice, plain popcorn and baked tortilla chips. Snacks to avoid are those loaded with starches and sugars--ice cream, sugared sodas, candy and potato products. If snacks aren't available, drink a glass of water.

    How to Eat

    • Gulping down meals deprives a wrestler of getting the full benefit of a good diet. Thorough chewing results in healthier, more complete digestion because nutrients are more completely absorbed by the body.

    Weight Obssession

    • A wrestler can be concerned with weight, but he should do so intelligently. Skipping meals or fasting prevents your body from getting vital protein, resulting in a loss of muscle mass. A crash diet for rapid weight loss is ineffective because it leaves you feeling depleted. A safe weight-loss rate is 2 to 3 lbs. per week.