After weigh-ins and before a match, wrestlers should rehydrate and eat familiar, easy-to-digest carbohydrates with a little protein, such as oatmeal, a bagel, fruit or a sandwich. On the road, plan meals and pack snacks so you are not relying on fast food.
Match-day eating plan
| Time | What to eat |
|---|---|
| After weigh-ins | Water or sports drink plus a carb-rich snack or meal |
| 2 to 3 hours before | Balanced meal: rice, pasta or bread with lean protein |
| 30 to 60 minutes before | Small snack like a banana or crackers |
| Between matches | Sips of fluid, small carbs |
| After competition | Recovery meal with protein and carbs |
Eating well on the road
- Pack fruit, nut butter sandwiches, yogurt, trail mix and water.
- At restaurants, choose grilled proteins, rice, potatoes and vegetables.
- Avoid trying new foods on competition day.
- Keep eating regular meals; do not skip.
- Follow your state’s weight management program rather than crash dieting.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Should I eat heavy food after weigh-ins?
No. Choose familiar, easy-to-digest foods and drink fluids steadily.
Is it safe to cut weight by not eating?
No. Extreme weight cutting is dangerous. Work with coaches, an athletic trainer or a registered dietitian on a healthy plan.
What is a good tournament snack?
Bananas, granola bars, pretzels, sandwiches and sports drinks.
