BASIC NUTRITION RULES EVERY WRESTLER SHOULD KNOW
1. Eat every 2-3 hours. These meals should contain complete protein, vegetables and fruit.
2. Have carbohydrates in the morning (oats, whole wheat, etc) and during (simple carbohydrates: dextrose and maldextrin) and after exercise only (with complete protein). Ingest a complete protein, vegetable/fruit, complex carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you feel full longer.
3. Take greens plus/V8 as a vegetable supplement if you can't prepare vegetables during the day.
4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or high DHA/EPA fish oil daily.
5. Only drink water, dark teas and coffee ( teas and coffees are good for you only in Moderation and only black if you want to drink it. A cup of coffee or tea after a workout is good for your metabolism, No more than one. Sport energy drinks are not the best for your diet. Although some contain healthy levels of salt and potassium, they are difficult for you body to digest. If you have to drink sport drinks like gaterade, etc than be sure to dilute it with 50/50 water. STAY AWAY FROM REDBULL AND ALL OF THOSE OTHER GARBAGE ENERGY DRINKS!!!! PERIOD!!
6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try and pack meals for the work/school week on this day in containers that are easy to bring with you. This will mean a little of extra time spent preparing, but worth it in the long run. Once you develop a routine, it will be second nature to you and easy
7. Stay away from any food or supplement vitamin that states that they are the best for quick results. The best supplement for you body for energy is in the outside isle of the supermarket. AND THEY ARE NOT BRAGGING ABOUT IT!!!
8. Some vitamins are good for you. Vitamin C and Iron pills are great. A regular One a day Vitamin are also good for you. Expensive protein powders, Creatine powders and all of the others that cost a tonne of money are a waist.
