What You Should Be Eating: Before Wrestling Practice

Eating strategically is important for performance in any sport, but when it comes to wrestling, the game is changed completely. It’s estimated that you can burn upwards to 1000 Calories in a single wrestling practice depending on the pace and intensity. Because you are using all of your body’s energy systems from power to strength to endurance, it’s crucial to prepare and properly supply each of these with the right types of food in order to perform your best. But what kinds of food should you be eating, and at what times should you be eating them?

To supply each energy system we will be using during practice, we need:

1. Short term energy

2. Long term energy

3. Energy that will be used at medium heart rates

4. Energy that will be used at high heart rates.

For short term energy, the best option is simple carbohydrates around 15-30 minutes before practice. Simple carbs include fruits like apples and bananas and supply your body with quick energy as soon as 15 minutes after eating but must be used within 30 minutes or the energy will be turned into fat.

For long term energy, our body will need complex carbohydrates like whole wheat foods or oats several hours before practice, around 3-6 hours. Complex carbohydrates take around 3-6 hours to fully digest but supply your body and muscles with long term energy to be used.

For energy at low and medium heart rates under 140 BPM, our bodies will use both the simple carbohydrates and complex carbohydrates.

Finally, for energy at higher heart rates above 140 BPM, our bodies will burn mostly fat or both fat and carbohydrates at heart rates above 155 BPM. Fats include nuts, olives, or peanut butter and produce a slow energy output after 15 minutes of eating and continues to do so for a 3 hour period.

Taking all of this information, the best option to fuel your practice is:

1. Complex carbohydrates 3-6 hours before practice

2. Both a simple carbohydrate and fat source around 15-30 minutes before practice.

There are many options to fill these requirements, but the important thing is eating the right types of food at the right times.

If you want to maximize your training performance and really give yourself the best opportunity at success, try these eating strategies and, as always, if you have any questions about eating for performance or would like help developing a plan, send me a message or leave a comment down below!