Extremely effective fighter diet
Fighter diet guidelines
I am not a dietician, but a dietitian is not a fighter, nor would they know the best fighter’s diet. It goes without saying that a wrestler’s diet is one of the most important elements in wrestling, considering how many of us actually lose weight throughout our careers.
During the final months of my competitive career, there are only a few days where I did not record my weight each morning, what I was consuming, and how much I was exercising. In the end, I was using my early days as a role model two or three days before a match. Despite the craziness, the idea worked. I’m going to show you some sample pages of my fighter’s diet below, but it’s important to remember that everyone’s body is different. If for some reason the fighter’s diet that worked for me doesn’t work for you, keep experimenting. Note that experimentation is best done out of season.
Generalizations of the fighter’s diet
First, in the diet of any fighter, the drink of choice should be water. It is the best way to stay hydrated. Water is like gasoline in our car, without it we cannot run. On match days we should go from being full to half a tank, not half empty.
Drinking a sports drink when you can is also important in a fighter’s diet. The general rule of thumb is to drink only one if you exercised for more than an hour. The problem is, sports drinks don’t go through your system as fast as water, so you have to be careful with them. The only other beverage I drank was green or white tea with no additives like sugar or milk. However, at first I was not very fond of tea; gradually, over time, I learned to love it and still drink at least two cups a day. Tea is high in antioxidants and a natural diuretic that helps fluids pass through your system faster.
A good guideline to follow is to stay hydrated as long as possible, as my cutting weight post pointed out. I wouldn’t start turning off the water until the day before the weigh-in. In high school this is very difficult as weigh-ins occur almost every other day. This is why I recommend high school wrestlers always move up a higher weight class than they aim for. If more wrestlers focused on wrestling in high school rather than what weight class and who they have to dodge, they would be much more prepared for the sport in college. Also, high school students are still growing and losing weight prevents that process. I made the mistake of absorbing too much weight on my fighter’s diet in high school and it messed up my metabolism.
You should prepare your own food as much as possible, to know exactly what you are eating. There aren’t many places where you can get a well-balanced meal, including the healthy places that are advertised. Making your own food is the smartest (and cheapest) way to live when you’re on a fighter’s diet. If you live alone and have trouble cooking, buy a healthy cookbook to get started.
Recommended foods for the fighter’s diet
Any vegetables, fruit (helps you hydrate), yogurt with live active cultures, egg whites (whole eggs are fine every now and then), nuts, almonds, granola, oatmeal, peanut butter and jelly on whole wheat bread, chicken (baked). or grilled), brown rice (not Chinese type), quinoa (another grain), beans (if from a can, rinse then re-season), tuna (rinse), shrimp (not fried), and burgers vegetarian Those foods were basically my diet during the season excluding meals out, which our team shared after certain games.
I also limited my sodium intake as much as possible by never adding salt to anything. Chopping vegetables is the best way to cook them. The main ingredients in almost all of my dishes were extra virgin olive oil, onion, and garlic.
Stay away from all kinds of fast food when on a fighter’s diet during the season. “Diet” things like soda aren’t the best option either. Better to drink sugar and burn it, then drink diet soda and watch TV. Of course, there are certain food vices that we all have. Mine was frozen yogurt, stuffed grahams, fruit sandwiches, baked cheetos, and hot sauce. The hot sauce was essentially the only added sodium that I allowed myself to have. Do not completely deny your eating vices, otherwise you will go crazy. In our contemporary supermarkets there are many options to get your “fix.” If it’s cookies, you can buy 100 calorie packs. If it’s chocolate, eat a few blocks a day. Wrestlers burn so many calories that it’s not the end of the world if they fall off their wrestler’s diet every now and then.
Below is a copy of what I ate five days before a game (I count the cups of green tea I drank; too many kept me up all night) and I had the heaviest weight of the entire season on this particular day:
Fighter’s diet example, day 1:
Monday 02/04/08 … 154.8 Fat disgrace
Drank a lot of water
Chewed 2 gum throughout the day (5 calories each)
8: 35- Strawberry oatmeal with real strawberries and 2% milk
9:25 – Cup of green tea 1
10: 30- Banana
12: 20- PBJ with walnuts on whole wheat bread, 100 calorie hostess cakes
12:30 – 100 calorie yogurt
12:40 – cup of green tea 2
2: 20- some granola with a slice of my healthy homemade pumpkin pie
2: 25-7 small carrots
3:00 – cup of white tea 3
4-6: 00- Practice
6: 45- ½ Gatorade, 1.5 bowls Berry Berry Kix with 2% milk I drank
6:55 – 80 calorie fruit snack
8: 30-90 calorie granola bites
8: 40-250 calories from animal crackers
10-10: 40-40 minutes of the Stairmaster at maximum speed, that is, level 20 Fat Burner Plus, (two intervals of twenty minutes, with a 1-minute rest between them)
11: 00- ½ Gatorade
As you can see, I still ate a lot of food even when I was overweight. We had gone out to dinner the night before and my stomach got the best of my brain. It happens, the key is not to panic. Weight is a fixable thing. I constantly ate my wrestling diet and kept my engine running. Mondays and Tuesdays were very busy for me as I had work from 9 to 2, practice from 4 to 6, class from 7 to 10. Otherwise, I would have trained in the morning as well. The following is an example of what I ate the day before a game:
Example of fighter’s diet, day 2:
02/14/08 … Thursday … 147
Reduce your water intake
8: 35- Oatmeal with some nuts mixed with 2% milk
8: 45- G2 Gatorade drink
9:20 – cup of green tea 1
11:00 – 1 Lindt milk chocolate truffle, 1 orange
12:00 – Balance beam (200 calories) Pita Chips (140 calories)
12: 05- Chewing gum
12: 55- Banana
3:00 – 100 Calorie Congratulations, ½ PBJ on WW Bread, 100 Calorie Hostess Muffins, Handful of Craisins
4-6: 00- Practice
6:30 – 2 kiwis, 2 oranges
6:50 – Frozen Yogurt with Granola, Handful of Almonds, 90 Cal Granola Bites, 100 Cal Kudos, Sip of G2 Gatorade
9: 30-10: 10-40 minutes Stairmaster maximum
10: 35- Sip Pedalite, Sip G2 Gatorade
Now go find the best fighter diet for your body.