Ultimate Nutrition Guide for Wrestlers

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Ultimate Meal Components

• 2 PALMS of protein The building blocks of muscle• About the size of your palm

• 3 FISTS of veggies Loaded with vitamins, minerals, and fibers• About the size of a closed fist

• 1 FIST of fruit, starch, or whole grains To help add healthy calories

• ¼ CUP of healthy fat• To help increase natural testosterone

• 1 BIG GLASS of water• Because it makes up 70% of your body and because you are probably

dehydrated

• Cut serving portion down for youth and teenage wrestlers• Appropriate to body mass (BM) and appetite

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Hydration=H2O

• Drink a big glass of water with every meal, 16 oz. or more

• Besides pre-/during and post-workout meals, do not drink sports drinks.

• No juices, sodas, milk shakes, etc.• Drink milk instead of other beverages

• Consume at least half of your body weight in fluid ounces

• Drink 16 ounces of water for every lb. lost during exercise• Ex: 200 lb. man drinks a minimum of 100 fluid ounces of water a day

• 200 lb. man loses 2 lbs. in a wrestling practice, and 1 lb. in a run, drinks an additional 48 ounces of water

• 200 lb. man drinks 148 ounces on this day

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Sample Foods

Protein Veggies Fruit Starch/Whole Grain Fats

Eggs Broccoli Blueberries Bread Almonds

Chicken Spinach Raspberries Pasta Cashews

Turkey Carrot Banana Brown Rice Peanuts

Lean Ground Beef Tomato Strawberries Oatmeal Peanut Butter

Lean Pork Peppers Apples Almond Butter

Lean Steak Cauliflower Oranges

Salmon Cabbage Avocados

Tuna

Cottage Cheese

Yogurt

Milk

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Pre- and Post-workout Nutrition

• Proper nutrition immediately following a training session and the 24 hour period post-workout have been shown to enhance the acquisition of muscle proteins • = faster recovery and enhanced growth of muscle tissue

• Proper nutrition before a workout will stabilize your blood sugar and provide needed calories• More energy during your workout

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Recommendations (BM = Body mass)

• 1-2 scoops of 100% Protein powder mixed with Gatorade/sports drink

• Or Chocolate Milk

• Pre- and during workout: • Mix 0.35 g/lb BM of CARBS and 0.2 g/lb BM of PROTEIN w/ 34

oz. of WATER (sip throughout session)

• Post-workout: • Mix 0.35 g/lb BM of CARBS and 0.2 g/lb BM of PROTEIN w/ 34

oz. of WATER (chug right after session)

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What My Day Looks Like

• Breakfast• 4 eggs, 3 fists of spinach, 1 banana, 1 big glass water

• Lunch• Turkey Sandwich on whole wheat with tomato, 2 fists of carrots w/peanut

butter, 1 big glass of water

• Pre-Practice• 1 cup oats, 1 apple, 1 big glass of water

• Post-Practice• 1 pint of chocolate milk or whey protein shake, 1 big glass of water

• Dinner• 1 large or 2 small chicken breasts, 3 fists of broccoli, 1 orange, 1 big glass of

milk

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Breakfast Examples

• 3 eggs, 2 fists of spinach, 1 banana, 1 big glass water

• Smoothie• 2 scoops of whey protein, 3 fists of spinach, 1 fist of blueberries, 1 big glass of

water• 1 cup yogurt, 2 tablespoons peanut butter, 3 fists spinach, 1 banana, 1 big glass

of water

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Lunch Example

• Tuna sandwich on whole wheat w/spinach, 2 fists of carrots w/peanut butter, 1 big glass of water

• 2 palm sized portions of chicken, 3 fists of broccoli, 1 handful of blueberries, 1 big glass of water

• 3 Fist spinach salad topped with 1 palm deli turkey, 1 cup cottage cheese, 1 fist of strawberries, 1 big glass of water

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Dinner Examples

• 1 hamburger, tomato, 2 fists cauliflower, 1 big glass of milk

• 2 palm sized portions of pork chop, 1 fist sized portion of brown rice, 2 fists of broccoli, 1 fist of cauliflower, 1 big glass of water

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In-Season or Watching Your Weight?

• Cut serving suggestions back• Ex: Go with 2 fists of veggies and 1 fist of fruit or starch instead of 3 and 1

• Keep a journal of your intake consumption

• Avoid needless and empty calories like candy, sugary juices and cereals

• Keep and pack healthy snacks and meals

• NO CHEAT DAYS, you can eat liberally within this nutrition guide

• Follow hydration guidelines

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“Champions are made at the dinner table.”-Coach Orlando Ponce

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© 2016 Ponce Trained Wrestling LLC