Wrestling requires short bursts of explosive energy and to fight on the mat. There are several snacks and meals they can consume to get the energy to finish the fight. A special concern to wrestlers is the caloric values of their foods. Since they wrestle in weight classes, they must be calorie conscious in their snacking and meals. A smart strategy for wrestlers is to eat foods that will both boost energy and metabolism while conserving calories.
Hummus with Whole Wheat Pita
Eat a half of whole wheat pita for the quick energy released by its carbohydrates right before a meet. Serve the pita with a quarter cup of hummus for important protein and fiber needed for long lasting energy. This snack is about 150 total calories, but the quick carbs from the pita and the protein from the garbanzo beans will be a perfect balance to keep a wrestler stocked with energy.
Bananas and Apples with Peanut Butter
Consume a banana or apple with a small smear of peanut butter before a meet. The fruit provide the carbohydrates for quick energy while the peanut butter has proteins that will produce a longer lasting energy food source. If the wrestler is traveling, the benefit to fruit and peanut butter is they don't need refrigeration. They can be kept in a gym bag and toted easily to every meet. The calories in this snack run about 200 calories total with only 2 to 3 tbsp. of peanut butter.
Whole Wheat Tortilla with Fat Free Turkey
Wrap one slice of fat free turkey breast lunch meat in a whole wheat tortilla and you have a balanced meal that will provide both quick energy carbs and long lasting protein energy. This meal has about 100 to 200 calories.
Dried Fruits and Nuts
Munch on a handful of dried fruits and nuts to get a quick boost of energy. Dried fruits like apricots and mangos go great with a handful of almonds or walnuts. The dried fruit is high in natural sugars while the nuts are high in healthy fats, so make sure you limit your portion to one handful. A 1/2 cup serving has 200 to 250 calories.
Bake a small potato in the oven and serve with a tablespoon of fat free sour cream. The complex carbohydrates in a baked potato are perfect for a quick energy boost. Be careful of loading up on fatty toppings for they provide unnecessary calories and fats.