Wrestling is one of the most primitive yet recognized sports known to man. There is something primal in wanting to test your abilities against another person; wrestling is precisely that in its most pure and raw form.
Wrestling is a battle of one person’s body, mind, and soul against the other. While they are wrestling, every cell in their body is committed and competing against the opponent. Even the slightest advantages can make the most significant differences in such a competitive sport and act as a game-changer.
Nutrition and its related effects on the body play a vital role for the wrestler, as can the hours of training he puts in. Being a caloric intensive sport, wrestlers have a higher caloric requirement than normal individuals. Therefore, proper snacking is essential for any wrestler if he does not want to wreck his development. If you are wondering: ‘what are healthy snacks for wrestlers?,’ you’ve come to the right place.
Today, we will share the various snack options available for wrestlers. These snacks will allow them to take their health and performance to the next level. Read on to find out!
Five Healthy Snacks for Wrestlers
Whether you are a professional wrestler or simply just enjoy wrestling as a fun sport, you need to keep your mind and body healthy to perform at your best. One of the critical factors to achieving good health is eating healthy and keeping your calories in check. Here are some healthy snacks for wrestlers to help them achieve their goals!
1. Milk and Dates
There are endless advantages of having dates with milk. Dates act as a natural and healthy sweeter in your snack, so you don’t have to worry about your drink being too bland. This nutritious combination develops muscle strength, helps restore your energy level, improves your digestive health, makes your memory strong, and provides relief from joint pain.
If you are looking for a way to boost your energy levels while improving your stamina instantly, go for milk and dates. Blend them well in a blender, and add crushed ice and a few drops of vanilla essence for taste. Honey can also be used in this drink as it works as an organic and natural sweetener.
Milk and dates offer you extra protein and calcium, which will prove beneficial for your body and mind with the added benefit that it is super-easy to make. You can use lactose-free milk for this snack!
2. Egg Whites
Are you looking for a way to stay full for more extended periods? The solution to this problem is egg whites. A successful athlete managing their diet well would be understanding what causes them to get hungry.
Snacks that are more refined and have a higher sugar content are broken down easily but the digestive system shortly after consumption. So, you often find yourself feeling hungry again. While a candy bar may taste amazing and provide your sweet tooth with instant satisfaction, this feeling won’t last very long because your digestive system will break it down before other food containing higher protein content.
As a wrestler, you should fuel up and stay full and energized for longer durations. You can achieve this by increasing the intake of food items that are high in protein. One of the most common sources of essential protein is egg whites. In addition to this, egg whites don’t contain any fats.
Wrestlers can easily prepare egg whites by hard boiling eggs. You can also store boiled eggs in the refrigerator for up to two days. Egg whites contain around 3.5 grams of protein each. So, make use of this easy-to-prepare rich source of protein.
3. Baked Potatoes
One of the easiest to prepare healthy snacks for wrestlers is baked potatoes. This snack should become a staple in a wrestler’s diet. Research suggests that bakes potatoes contain lower amounts of fats and a minimal amount of sodium. If you want to have a filling snack with an excellent supply of complex carbohydrates, go for baked potatoes.
However, you may be tempted to have sour cream or butter with baked potatoes. Steer clear of these calorie-intense toppings if you want this snack to be healthy and nutritious. Remember to eat the skin as well.
Pro tip: To avoid the potato feeling dry after baking, you can add a splash of water to your baked potatoes after taking them out of the oven. Use a fork to mash the potatoes and then pour some water. This way, they won’t taste as dry. Add salt and pepper for seasoning.
4. String Cheese and Whole Wheat Crackers
String Cheese and Whole Wheat Crackers make for an excellent healthy and sophisticated snack that wrestlers can consume post-workout. It is also rich in calcium, vitamin C, and fiber.
The cheese will provide you with essential protein and calcium, while the crackers deliver a rich supply of complex carbohydrates. One serving of this snack gives you around eight grams of protein and four grams of fiber.
Don’t miss out on this delicious, portable, and healthy snack!
5. Greek Yogurt With Fresh Fruit
One of the easiest sources of protein that you can add to your diet is Greek yogurt. Typically a 5 oz. container of Greek Yogurt contains around 12 to 15 grams of protein. So long as you are not lactose intolerant, all dairy products packed with proteins will be beneficial for you.
To make your meal interesting, you can add fresh fruits of your choice with Greek Yogurt. Blueberries and Greek yogurt go very well together. Avoid sugar and replace it with honey to satisfy your sweet tooth. Adding cinnamon to this snack will take it to the next level.
This snack will provide you with 50 percent of your daily calcium requirements, and you will only be consuming around 120 calories per serving! So, don’t miss out on this healthy and nutritious snack that will give you the energy boost you need to stay focused on your wrestling goals.
Our Concluding Thoughts
In conclusion, to reach a high level of success and achievement in your wrestling career, you need to focus mentally and physically. So, stay away from junk food and replace them with these healthy snacks for wresters.