Wrestlers are very hard-working athletes, and their diets must not only provide them with sustaining energy but also not adversely affect their weight. There are certain foods wrestlers can add to their diets in order to get vital nutrients and carbs while at the same time keep their weight under control.
A great source of complex carbohydrates is the potato---wrestlers should eat the skin of the potato, too. Potatoes are inexpensive and easy to prepare and are a staple in the diet of many wrestlers. Don't put extras such as sour cream and butter on your potatoes---these add unnecessary calories and fat.
Fruit and Juice
Vitamins C and A are vital in the diet of wrestlers, and many fruits are good sources of these vitamins. Eat oranges and bananas for vitamin C and blueberries and melon for vitamin A. Another way to get these vitamins is by drinking pure fruit juice. Make sure you're not drinking fruit cocktails or juices with added sugar. Read the nutrition label on the juice to ensure it has no additives, additional sugars or high-fructose corn syrup.
Because they perspire heavily and lose a lot of fluid during training and matches, wrestlers must be conscious about drinking enough fluids, especially water. Drinking at least eight eight-ounce glasses of water a day is a good way to stay hydrated. Think about it this way: Bottled waters typically contain a bit more than 16 ounces of fluid. If you drink four bottled waters a day, you'll get the eight eight-ounce glasses of water you need.
Egg whites should be eaten by wrestlers because they have complex carbohydrates and no fat. They are a great source of lasting energy and will help you feel full longer. In addition, there are about 3.5 grams of protein in one egg white. Egg whites can be eaten boiled or in an omelet.
A high-fiber diet will help wrestlers maintain energy throughout training and matches and provide them with essential nutrients. An easy way to get fiber is to eat a high-fiber cereal every day. To verify that a cereal is indeed high-fiber, check its nutrition information panel.