High School Wrestling: Diet and Nutrition Tips

I knew very little about nutrition and weight loss when I started my high school wrestling career. I do not know about the importance of proper nutrition and proper hydration. I had no idea about the number of calories in certain foods. I knew deep fried fish square on bun has more calories than a hamburger because I thought the fish was healthy. I had no idea about the different roles that various nutrients play in one body.

Wrestling is a sport involving contestants in different weight classes. So, some Westerners find useful diet, thinking that they will have a competitive advantage in a lower weight class. This is not always the case, but that term seems to last. Whether or not a wrestler chooses to lose weight or not he still need to practice proper nutrition to ensure that he performs at the highest level.

a few simple things to keep in mind:

• One pound equals about 3,500 calories
  
• If you eat 500 calories less per day then you will lose 1 pound a week (500 calories per day x 7 days = 3,500 calories a week is just £ 1)
  
• One gram of carbohydrate has four calories
  
• One gram of protein has four calories
  
• One gram of fat has nine calories
  
• Your body's preferred fuel source of carbohydrates such as bread, cereals, rice, potatoes and pasta
  
• Adequate fiber can help you feel full when a child
  
• Do not forget to drink plenty of water to stay hydrated

a simple formula in terms of weight loss, weight gain and weight maintenance:

• Take your body weight 10 times in order to find the number of calories you eat daily to lose weight (for example, a wrestler weighing £ 150th should consume 1500 calories a day to lose weight)
  
• Take your body weight times 15 to find the number of calories to maintain body weight (eg, if a wrestler is reduced to 120 kg. He was then able to eat about 1,800 calories a day and still maintain that weight)
  
• If you want to gain weight then your body weight 20 times in order to find the number of calories needed each day to gain weight

As you can see fat contains over twice the number of calories per gram than carbohydrates or protein. So if you want to lose weight then it would help reduce fat. Fat is not all bad. Fat helps in the production of hormones such as testosterone and many other good things in the body, so it does not eliminate entirely.

When I wrestled in high school, I ate lots of fruits, potatoes, plain unsweetened oatmeal, plain unbuttered bread and toast, vegetables, milk, yogurt and lean meats.

Your body's muscles need adequate glycogen stores for energy. Your brain is the primary source of fuel is glucose. In other words, you need to consume adequate carbs to have energy and be mentally focused.

When I was cutting weight in high school would become very weak and had trouble concentrating. I now know it is because I had glycogen and glucose, which my body is a vital need.

Note that before the competition meal should be light and carbohydrate based, as well.

low-calorie diets can lead to muscle loss. You can be so strong and powerful, if you have lost muscle mass. Some researchers also believe that the very low calorie diets can cause a person's metabolism drops, because the body feels hunger situation and goes into starvation mode. Therefore, if you decide to lose weight to become more competitive not going to drastically low calorie diet.

whether or not a diet, make sure that these six key nutrients:

• Carbohydrates
  
• Fat
  
• protein
  
• Vitamins
  
• Minerals
  
• link

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

Do not ignore the importance of nutrition with proper technique and good conditioning in your quest to be a successful wrestler.