Fueling Strong Champions: Young Wrestler Meal Prep Before a Match

Figuring out what to eat as a youth wrestler is a process for moms and their children. But one of the essentials is making sure your wrestler gets the fuel and nutrition their body needs.

Of course, you’ll want to consider wrestler meal prep during their entire sport career from daily practice to tournaments. Lots of protein, carbs, and the avoidance of processed foods help build strong bodies.

Your child’s pre-match wrestler diet can have an immediate impact on their performance too. If you are a wrestler mom looking ahead to a tournament and wondering just how to feed your child, we’ve got some recommendations for you.

Wrestler Meal Prep for the Morning of the Match: Light and Easy to Digest

The morning of a match is an important time for getting into the right mental headspace and fueling your body with good food. Wrestler moms can help their athletes be energized and focused with a healthy meal that is light but filled with a mix of 50% carbs, 25% lean protein, and 25% fruit and vegetables.

Johns Hopkins University recommends athletes eat this combination of macronutrients at least three to four hours before an event. This gives athletes’ bodies plenty of time to digest food without leaving them feeling hungry during a match.

Some good options for breakfast can include:

• Oatmeal with a Sliced Banana
• Scrambled Eggs and Toast
• Greek Yogurt with Berries

Water, Water, & More Water!

Wrestlers should also start the day with a large glass of water. Hydrating before a match and during the match later gives the body the ability to carry out essential processes and stay cool with sweat.

Snacks Between Matches: Smart Fuel for Your Child

Most tournaments can take place all day, leaving wrestling moms with the task of figuring out portable meals and snacks for their athletes. Keep your wrestler from being distracted by hunger with prepared snacks to munch on between matches. It’s better for them to eat small, frequent meals instead of a full lunch or dinner. No one wants to wrestle on an overly full stomach!

Consider preparing snacks that don’t need to be heated up and won’t be messy to eat. Carbohydrates are still a good thing to include in wrestler meal prep for tourney snacks too. These can include:

• Peanut Butter on Crackers
• Sliced Apples
• Homemade Trail Mix
• Granola Bars

Hydration Matters More Than You Think

The human body is about 60% water, and the human brain is composed of about 80% water. When we’re dehydrated, our bodies will also pull some water away from the brain to maintain essential bodily functions. Not only does this cause headaches and fatigue, but it can also affect thinking by making it harder to focus and react quickly.

Imagine dehydration affecting your little wrestler. It can cause them to have a bad experience during a match, as well as impacting their ability to win.

Keep your child well hydrated before, during, and after a match so their minds and bodies are at peak performance. By the way, hydrating will also help with recovery by aiding the body in moving nutrients to damaged muscle tissue.

How to Hydrate Wrestlers

The key to staying hydrated during any activity is consistency. Make sure your wrestler has access to water that they can sip on throughout a match. You should encourage your child to start the day with a big glass of water, and finish at the end of a tournament with plenty of water too.

If your wrestler is at a tournament and is sweating they may need to drink something with electrolytes and a small amount of sugar to replenish what they’ve used up during a match. Popular sports drinks can help with replenishing to keep your athlete in the tourney. Just remember to alternate with plain water so they aren’t getting too much sugar.

Avoid giving athletes highly sugary, carbonated drinks. Carbonation can lead to uncomfortable gas during a match, while an excess of pure sugar leads to blood glucose spikes and dips that may affect performance.

Mindful Eating: Balance Nutrition with Nerves

Your child may feel too anxious or hyped up to eat before a wrestling match. If this is the case, don’t force it. Some kids may do better waiting until after a competition to refuel their bodies.

Do consider wrestler meal prep ideas that are simple and easy to eat, like smoothies, eggs, and oatmeal. Think of something that can be eaten in small bites that isn’t strongly flavored. Familiar foods and comfort foods may also be more appealing to a nervous athlete.

If you are dealing with some wrestling anxiety, remember to keep the morning routine calm and stress-free. Your athlete won’t suffer in the long run for missing a meal, and they will soon be back to their normal selves again.

Eating After the Wrestling Tournament

It’s not all about the wrestler meal prep before a tournament either. After the wrestling tournament, your child will need water, and a meal with protein and carbs. You can use the pre-match dietary recommendation as a guide. So, make sure your child eats around 20 to 25% protein and up to 50% carbohydrates. This will give your child’s body what it needs to rebuild damaged tissue, process waste, and rebuild energy stores.

Don’t hesitate to experiment a bit with your wrestler’s meal prep until you find what works best. Your child will appreciate the time and effort you put into their success in the long run.