Things to take into account: Meals are based on a 1600 calorie diet, which is most useful for those trying to lose weight progressively.Ratios of different food groups are based on recommended daily servings for High-conditioning athletes on a typical workout day, which is:2 servings Carbohydrates2.5 servings Protein2 servings Vegetables/Legumes1.5 servings Fruits/Nuts2 servings Snacks Breakfast … Continue reading Meal Plans
Category: Nutrition
Favorite Recipes
Here are some personal favorite recipes to have in the season, to help you have filling, nutritious meals. Protein Pancakes 1 cup rolled oats, uncooked1 ripe banana2 eggs1/2 cup egg whites4 tsp baking powder1/8 tsp sea salt1/8 tsp ground cinnamon1/4 cup vanilla protein powder2 tbsp flaxseed meal1 tbsp coconut oil, for cookingsliced banana, for garnishpure maple syrup, for serving Simply add all of the ingredients into a blender, then use the coconut oil to cook over medium heat … Continue reading Favorite Recipes
Food Breakdown
Understanding the breakdown of the amount of food you should be eating, and how much of which type will help you attain a better diet, or better nutrition. Here are some breakdowns for percentages of different food groups you should be eating: Proteins: 10-20%Carbohydrates: 50-65%Fats: 10-25% For high level athletes, here's the breakdown of the … Continue reading Food Breakdown
Night Before the Meet
If you have a big meet or tournament coming up the next day, it's important to prepare the night before to be able to wrestle your best. Here are some tips to preparing right: Eating Right: Eating the right things before a meet is key, as it will dramatically effect performance. Here are some tips … Continue reading Night Before the Meet
The Basics of Nutrition
Something imperative to all wrestlers is how they eat, as it will drastically affect performance. There are many things to know in order to eat right, and to cut weight as efficiently and effectively as possible. "The better you eat the better you compete" - Jordan Burroughs "Lifestyles based on eating fresh and moderated food … Continue reading The Basics of Nutrition
Day of Competition: Meal Ideas / Tips
Food ideas for after weigh-in: Drink at least one 8-ounce glass of water Bagels, English muffins, or toast topped with peanut butter and jelly Cold or hot cereal with low-fat milkFresh fruitFruit juiceLow-fat yogurtPancakes topped with fruitWaffles topped with fruit Tuna in a package (my favorite) Ideas for pre-competition meals: Drink at least one 8-ounce … Continue reading Day of Competition: Meal Ideas / Tips