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food tips for the wrestlers

In the previous post I shared some important but basic health tips for the wrestlers. So maintaining the chain here is another blog about the health and fitness for the wrestlers. In maintaining the proper health and weight food is also an important factor. A wrestler compare to an individual who does not wrestles need to consume more food and other nutrient. Since wrestlers are so active during the season, they need a high-calorie diet to keep up with these energy needs. Wrestlers can keep themselves in their ideal weight class by avoiding unnecessary calories and finding a caloric balance. There are some tips about the type of food a wrestler should have.

Energy Foods: It is very important to have enough energy to complete the bout. A wrestler should intake 55% to 60% of carbohydrate; complex carbohydrate is more preferable as it gives maximum energy. It is suggested to have 6 to 11 servings of the complex carbohydrate in the entire week so that there will be no shortage of energy during the weekend match. The sources of complex carbohydrates are whole wheat grain bread, pasta, and starchy vegetables such as potatoes, sweet potatoes, corn, pumpkin, beans, lentils, and peas.

Weight-Loss Foods: Fruit and vegetables are valuable for wrestlers because of the fiber that they contain.  Fiber eliminates the need for snacks during the day, which cuts down on the unnecessary foods. Eat between three and five vegetables servings and two and four fruit servings every day of the wrestling season.

Vitamins and Minerals: Bananas, oranges and potatoes contain potassium, while dairy and proteins contain calcium, iron and zinc. Since iron helps circulate oxygen throughout the body, it is necessary for a wrestler to perform well. A balanced diet provides vitamins like niacin, riboflavin and thiamin, which your body requires for energy production.

Foods to pass Up: Avoid foods with too much fat or sugar, as they put unnecessary calories into your body.  Fats and sugars have high caloric values and can force wrestlers into higher weight classes when over consumed. Sugars provide a short-term energy boost but do not help beyond that and have an adverse effect during a long tournament. If having too much protein, your body stores it as fat. Stick to between two and three servings of protein per day.

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