Diet Plan For Wrestlers


A Diet plan for wrestlers is one of the little-known factors behind amazing performances. Pro wrestlers have to have a good diet plan in a very extreme sport.

Best Wrestling Diet for Weight Loss and Maximum Performance

What is the best wrestling diet for weight loss? A lot of wrestlers will lose weight to get down to a lower weight class.

I would like to talk about a proper way to lose weight for wrestling.

Wresting nutrition is an important part of a wrestler’s diet plan. If you follow a good weight loss plan, you will be the best wrestler possible and still keep all of your strength.

This article is not about starving, dehydrating yourself, or what age to cut weight. Crash diets make wrestlers weak when it comes time to compete.

Start your wrestling weight loss plan early. Don’t wait till a week before it’s time to compete or rank for a match. A gradual weight loss is the best wrestler’s diet.

A lot of wrestlers will wait to lose weight. You are hurting yourself and not achieving your full potential. This only leads to you being an average wrestler. Make healthy eating part of your goals.

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Start Wrestling Diet Early for Best Results

Wrestling Diet - Best Wrestling Weight Loss Diet Plan|wrestling nutrition weight loss tips

If you are going to lose weight for wrestling, you need to start eating right at least a month in advance.

Develop your weight loss plan early so you don’t have to starve yourself. This will allow you to lose a small amount of weight each week.

Proper Nutrition is Important

Getting the right calories is an important part of a good wrestling diet.

It is important to eat as healthy as possible.

Nutrition is even important to heavyweight wrestlers. My son is a heavyweight and made some small changes to his food consumption. He added more vegetables to every meal and lost 20 pounds.

You should stay away from calorie-dense foods, such as pancakes and french fries.

Instead focus on nutrient-dense foods like whole grains, fruits, vegetables, and lean proteins.

Wrestlers need to Drink Lots of Water to Lose Weight

A lot of wrestlers learn that the best way to lose weight is to sweat it off. This is the WRONG way!

You need water to support your metabolism and keep your body healthy. I recommend that you drink more water than normal. This will help you feel full, and stay healthy and your body will burn more calories from the extra water.

If you need to lose some water weight, you can restrict your water intake 24 hours before an event to make weight.

Did you notice I didn’t say stop drinking water completely? You need water for your body to work properly.

I suggest a couple of ounces of water every three hours. You should only restrict water to lose less than two pounds.

Focus on the Right Nutrients in Proper Proportions

Here is where your wrestling diet should focus on the right nutrients and proportions. You need to eat the right things to promote energy and efficient weight loss.

A wrestler should focus on consuming superfoods. Super-foods are nutrient-dense foods that promote a healthy metabolism and have anti-oxidant properties.

Here is a typical list of foods my son will eat to lose weight:

  • Whole grain pasta and cereals(avoid bread)
  • 2% cheese sticks
  • Skim Milk(Borland has great skim milk)
  • Low-calorie yogurt
  • Walnuts and almonds(not a lot because they are high in calories)
  • Chicken breast, lean turkey meat, and a high-quality whey protein
  • Fruits – Apples, bananas, pears, oranges, etc … Fruit provides the necessary vitamins, fiber, and a lot of water.
  • Greek Yogurt
  • Baked Potatoes

Reduce Calorie Intake to Proper Level

Reducing your calorie intake is important to a wrestler’s diet plan. Your body requires the right calories to drop weight and keep your strength.

If you cut your calorie intake too much, your body will go into starvation mode. Your metabolism will slow down and you will stop losing weight.

The trick is to cut your calorie intake enough so that your body will use your fat reserves and keep your metabolism firing at top capacity. I recommend that you only drop your calorie intake to 80% of your daily requirements.

For example, if you need 2,000 calories a day, then your reduced calorie intake is around 1,600 calories.

Monitor Food Intake or Workout More?

In my opinion, it is better to watch your food intake. There are 3,500 calories in a pound.

Do you realize how hard it is to burn 3,500 calories? Let me give you an example:

If you run 5 miles, you will only burn about 1,000 fat calories.

You are already practicing five days a week. Don’t make things harder on yourself, by consuming more than you need.

Keep Your Eye on the Prize

A good weight loss plan is a long-term plan. You should focus on eating right and changing your lifestyle.

I know you want that big T-bone steak or that greasy burger and fries. Keep your eyes focused on the prize. That prize is having the best wrestling season possible.

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Healthy Eating vs Supplements

Healthy eating will get the best results. This takes planning and commitment. Otherwise, you will be on a yo-yo diet and you will be battling your weight all season. I would recommend eating real foods to help you with your weight loss plan.

I realize that a lot of wrestlers choose supplements as part of a healthy diet. If you’re going to use supplements, you need to strike a healthy balance to achieve the best nutrition. If you’re looking for supplements, I would recommend the following:

Whey Protein

Gold Standard Whey Protein – This is a protein powder that is sold by Optimum Nutrition. It has over 13,000 reviews with a rating of 4.6 stars out of 5 stars. It has 24 grams of protein, 5.5 grams of naturally occurring BCAA’s, and over twenty flavors to choose from.


Amino Acids – in a previous article, I wrote about amino acids for weight loss. Check out the article.

If you’re looking for a good amino acid supplement, I would recommend AminoHD 1000. It is by far the most popular amino acid and does not contain any extra ingredients.

Wrestlers will need to experiment to find the diet that works best.

Special Offers

If you’re looking for supplements, Amazon always has special offers on sports nutrition products. Check out the link below for more information.

Meal Plans are Key to Weight Loss

Meal planning is essential to getting to a healthy weight. During wrestling season, every calorie counts when you are trying to lose body fat. Failing to plan, will most likely lead to a wrestler consuming empty calories.

When my son is cutting, I like to plan every meal a week in advance. To do my planning, I like to use cookbooks. One of my favorite cookbooks is full of 400-Calorie Recipes.

Most wrestlers need to consume at least 1,500 calories a day.

I consider meal plans to be a long-term tool for weight loss, but sometimes you need to lose weight quickly. In that instance, you may need to reduce calories to about 1,200 a day. EatingWell magazine created a 7-Day Diet Meal Plan to Lose Weight that is designed by nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss.

Making Weight: A mean plan for wrestlers Leslie Bonci

In the sport of wrestling, one of the greatest challenges is making weight without compromising performance. Wrestlers have always focused on reducing calories to remain in the lowest weight class possible. But they now also realize that having a calorie deficit can limit their ability to train or perform at their best.

wrestling action

My recommendations for a wrestler trying to lose or maintain weight during preseason workouts include:

  • Getting adequate protein
  • Eating more fiber focusing on more fruits and vegetables
  • Consuming many small meals throughout the day.

Their meal plan also needs to include a variety of foods so they can get a full spectrum of nutrients. And I would suggest foods that require chewing and utensils so they don’t overeat without realizing it.


As a starting point, getting adequate protein can help the body utilize calories more efficiently and add to the fill factor. I would recommend at least 0.6g of protein per pound of body weight. For example, a 140-pound wrestler would require 89 grams of protein per day. That might include a 6-ounce piece of chicken, fish, or lean meat (42 grams of protein); two 8-ounce glasses of skim milk (16 grams of protein); two scrambled eggs (14 grams); and a sandwich with three slices of turkey (21 grams of protein). Wrestlers can take in up to 0.8 grams of protein per pound per day if needed.

Fiber adds “chew” to meals, takes longer to eat, and requires more calories to break it down than other types of carbohydrate-containing foods. So I would include fruits, vegetables, cereal with bran, oatmeal, brown rice, barley, and beans on their menu.

I also think it is important to aim for five small meals during the day, to ward off hunger between meals. It is possible to keep the calorie count down by filling one-third of the plate with protein, one-half with fruits or vegetables, and the remainder with a whole grain item such as brown rice or a small baked potato. Limiting the amount of fat in salad dressing, mayonnaise, or oil will also help.

Breakfast is key, and I stress that it must be eaten within the first hour of waking to help rev the metabolism from the beginning of the day. Eating a meal soon after getting up — and adding some fat such as nuts, peanut butter, or a little butter — will limit hunger throughout the day.

A good place to decrease calories is through beverages. I would rather the calories come from food than drinks, so I include unsweetened or sugar-free products or tomato or vegetable juice in addition to water.

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Meal plan: wrestler


  • Oatmeal (1/2 cup made with 4 ounces skim milk, cinnamon, 1 tablespoon. each of raisins and nuts, and 1 tablespoon of maple syrup).
  • One orange.
  • One hard-boiled egg.


  • Turkey wrap (3 ounces smoked turkey breast, tomato, cucumber, lettuce, thinly spread hummus in a whole wheat tortilla).
  • 2 cups vegetable soup.

Pre-practice snack:

  • 100 calorie yogurt and 1 cup of strawberries or melon.

Post-practice snack:

  • 8 ounces skim chocolate milk and a small banana or apple.


  • Stir-fry (6 ounces lean beef and 2 cups of mixed vegetables sautéed in 1 tablespoon oil, garlic, ginger).
  • 1/2 cup cooked brown rice.
  • Soy sauce.

Evening snack:

  • Sugar-free gelatin with fruit added or 100 calorie bag of microwave popcorn.

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