As an athlete, you should always see food as a source of fuel for the body. Although humans have found amazing ways to make eating a truly enjoyable experience, food’s primary task is to provide nutrients to your body. This is particularly true for your muscles. What, when, and how much you eat before wrestling practice has a direct influence on just how good your workout will be. Eat too little or not enough, your workout is sure to be inadequate — and that’s if you’re able to finish! Choosing appropriate portions of nutrient-dense foods a few hours before your workout has the potential to maximize your training session and lead to greater success during competition.

Wrestling is an interesting sport in that you are utilizing both of your body’s energy systems. Anaerobic systems are at work when an athlete is performing in short, powerful bursts that only last about 60 seconds or less — such as in sprinting, heavy weightlifting, or jumping. Aerobic systems are being used for longer duration activities such as distance running, swimming, or rowing. Based on those definitions, it could be argued that wrestling and many other combat sports require both anaerobic and aerobic systems in order to be successful. Most wrestling athletes may need to produce a sustained effort for longer than two minutes while grappling (aerobic), but still be able to powerfully move or take down their opponent when the time arises (anaerobic).

According to Registered Dietitian Paul Salter of Renaissance Periodization, the meal immediately prior to your wrestling practice should focus on protein and high-fiber carbohydrates and “should be eaten two to three hours before your workout begins. This will give you ample time to digest the energy you take in and minimize the chance of you beginning your workout with a bloated workout.” Salter recognizes that most sports, including wrestling, are activities that intentionally break down your muscles and deplete your glycogen stores (energy reserve) in the process of making you stronger and faster.  

Proteins like chicken, turkey, lean fish, and tofu specifically play an important role in muscle maintenance and repair and also helps with satiety, the feeling of being full, and not wanting to reach for another snack 30 minutes after eating.

Carbohydrates act as your body’s main energy source and can be found in potatoes, grains, and fruits. Eating carbohydrates before a workout will provide the muscles with readily available fuel in the bloodstream that can be utilized during your wrestling practice. Eating carbs prior to your workout will help you start and finish strong, with better focus and energy than if you had worked out on an empty stomach.

Consider reducing your portion sizes if you are within an hour of practice. Here are a couple of sample meals you can mix and match before your wrestling practice in the future (portions should be about palm-sized for the protein and about 1-2 handfuls for carbs):

1. Veggie omelette with a small side of berries
2. Lean turkey wrap and a small banana
3. Greek yogurt and toast with low-fat peanut butter
4. Grilled chicken and a small side of rice with vegetables (great for any meal!)

As with many other health and diet recommendations, the most important takeaway should be staying active, both physically and mentally, and remaining particular about what each person puts into their bodies while using food as fuel to enhance one’s performance in all aspects of life.

Disclaimer: This article is strictly for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.