top of page

Lionheart’s Guide to Wrestler Diet & Nutrition

Wrestling is
a physically demanding sport that requires athletes to be in top physical shape. Nutrition and diet are essential components to ensure your child's optimal performance on the mat. Here are some tips to help your child maintain a healthy and balanced diet while participating in youth wrestling.

Balance is Key 
A balanced diet is essential for wrestlers. Your child's meals should include a variety of foods from all the food groups. Carbohydrates, protein, and healthy fats are the building blocks of a wrestler's diet. Wrestlers need energy and strength to perform at their best, and a balanced diet will help provide them with the necessary nutrients.

Protein is Important 
Protein is essential for building and repairing muscles. Encourage your child to eat lean protein sources like chicken, fish, and turkey. Eggs, cottage cheese, and yogurt are also excellent sources of protein. Vegetarian wrestlers can get their protein from tofu, nuts, and beans.

Carbohydrates are Fuel 
Carbohydrates are a wrestler's primary source of energy. Complex carbohydrates like whole-grain bread, pasta, and brown rice provide sustained energy throughout the day. Simple carbohydrates like fruits and vegetables give quick bursts of energy.

Hydrate, Hydrate, Hydrate 
Dehydration can lead to a decrease in performance and negatively affect your child's health. Encourage your child to drink plenty of water throughout the day, before and after practice, and during matches. Sports drinks can be consumed in moderation, but water is the best source of hydration.

Junk In, Junk Out
Limiting the intake of junk food is essential for maintaining a healthy weight and optimal performance. Encourage your child to consume fruits, vegetables, and whole grains rather than sugary snacks and processed foods.

Portion Control 
Wrestlers should eat smaller meals throughout the day to ensure their bodies receive a constant flow of energy. Teach your child to listen to their body and stop eating when they feel full. A balanced diet and portion control will help maintain a healthy weight while providing the necessary nutrients to perform well on the mat.

Putting it all Together
A balanced diet and proper nutrition are crucial for your child's performance in youth wrestling. Encourage your child to eat a balanced diet, consume lean protein sources, and stay hydrated. Limiting junk food and portion control are essential components to maintain a healthy weight and optimal performance. By following these tips, your child will be in excellent shape for their matches and practices.


New to Tournaments?

How to

Want to help?

Back to

bottom of page