Nutrition Ideas for Wrestlers

All-Day Tournament Nutrition

During all-day tournaments it is important to stay energized throughout the entire day without feeling “weighted down.” That necessitates athletes “grazing” throughout the day by eating and drinking small amounts frequently. It is extremely important for athletes to drink an adequate amount of fluids during a tournament. Energy and fluid needs can be met by drinking juices and sports drinks. Energy needs can also be met by eating easily digested foods that are also high in complex carbohydrates.

Time period between events:	Best Foods to Eat:
1 hour or less	Water or sports drinks containing no more than 70 calories per 8 ounce serving
1-2 hours	Water, sports drinks, unsweetened fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes.
2-3 hours	Water, sports drinks, unsweetened fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes, bagel, whole-wheat bread with jam, muffin.
3-4 hours	Water, sports drinks, unsweetened fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes, bagel, whole-wheat bread with jam, muffin, bread with peanut butter or cheese, bowl of cereal with skim milk, low fat yogurt.
4 hours/more	Any of the above, or lean meat sandwich, or pre-competition meal.

ALL-DAY TOURNAMENT FOODS SHOULD BE HIGH IN CARBOHYDRATES AND LOW IN FAT AND PROTEIN.

Examples of Foods to Eat at a Tournament
Animal Crackers	Fruit Bars	Fruit Bread	Muffins
Graham Crackers	Oatmeal Cookies	PBJ Sandwich	Pretzels
Juices	Popcorn (air popped)	Sports drinks	String cheese
Low Fat Fruit Bars	Turkey Sandwich	Low fat pudding cups	Bagels/jam
Low-fat yogurt	Fresh Fruit	Low-fat yogurt

NEWS :: SCHEDULE :: ROSTER :: COACHES :: HOME