I am going to go over Eating For Practices, Eating For Competition, Weight Management.

Eating For Practices: Use the Nutrition PDF below as guidance for meals. If your child is doing multiple practices make sure you are increasing his calorie in take. Eat/Drink Enough Protein To Maintain/Increase Muscle Mass. If trying to gain muscle, have protein shakes (Ages 12 And Up) between meals.

Eating For Competition: After weigh ins ( if weight isn’t an issue eat morning of competition) make sure your child eats the following, simple carb (Fruit Snack) energy for first match, complex carb (Oatmeal, Pasta) energy for 2nd 3rd matches, fat (Peanut Butter) for later matches and next day. What to drink? Drink a 1:3 ratio of sports drink (Gatorade, Powerade) and water.

Weight Management: AVOID CUTTING 8+ POUNDS UNTIL COLLEGE.

I don’t think it’s a big issue making a cut for a big tournament but cutting 8 or more pounds every week during season is not good while you’re developing. Still your wrestler will have to make weight and may have to lose 1-2 pounds. For those situations manage water/food intake the day before competition. You can always eat foods that weigh less with a higher amount of calories, for example Bread (light) vs Pasta (heavy).

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-Coach Ebed