9781422278772

Protein is another significant element to include in a tournament-day meal. The National Wrestling Coaches Association (NWCA) recommends that about 20 percent of a wrestler’s calories should come from protein. The rough rule of thumb is half a gram of protein per day for each pound of body weight. For example, a 150 lb. wrestler should eat at least seventy-five grams of protein on meet day. Good sources include lean meat like poultry or fish, beans, eggs and dairy such as cheese, milk, and yogurt. Ideally, these carbohydrates, proteins, and all other nutrients should come from food and drink. It should not be necessary for wrestlers to take additional dietary supplements, with the possible exception of a multivitamin. Wrestlers have unique circumstances when it comes to nutrition due to the need to maintain a strict weight. After they weigh in, the NWCA recommends concentrating on drinking lots of fluids before competing. An hour before the first match, wrestlers should drink two cups of a sports drink with sodium

Complex carbohydrates should make up a significant part of a pre-match meal.

10