Wrestling Nutrition: Meal Timing for Practice
How do you prepare for wrestling practice to make sure you maximize your training?
Are you eating strategically? Are you eating at the right times?
In practice you are using all of your body’s energy systems: phosphagen systems for power, anaerobic systems for strength, and aerobic systems for endurance. It’s crucial to prepare and properly supply each of these systems with the right foods in order to perform your best.
But what food should you be eating at what times?
Here’s a quick overview. For wrestling practice, we need:
Short term energy
Long term energy
Energy for medium heart rates
Energy for high heart rates.
Short Term Energy: Eat simple carbohydrates around 15-30 minutes before practice
Examples: Fruits like apples, bananas, oranges, etc.
Tips: Your body will be supplied with quick energy as soon as 15 minutes after eating but it must be used within 30 minutes or the energy will be turned into fat.
Long Term Energy: Eat complex carbohydrates around 3-6 hours before practice
Examples: Whole wheat foods, oats, granola, brown rice, sweet potatoes, etc.
Tips: Slower metabolisms will take longer to digest (closer to 6 hours)
Energy for Medium HR (under 140 BPM): simple carbohydrates and complex carbohydrates. Already accounted for, no extra work needed!
Energy for High HR (above 140 BPM): Eat fats around 3 hours before practice
Examples: Nuts, almonds, olives, avocados, peanut butter, etc.
Tips: Fats produce a slow energy output after 15 minutes from eating and continues to do so for a 3 hour period so can be helpful right before practice also. For heart rates above 155 BPM you will burn both fats and carbohydrates
Taking all of this information, the best option to fuel your practice is:
Complex carbohydrates 3-6 hours before practice
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
