Researching for about nutrition I stumble upon this peace of information from Lehigh University. Lehigh is know for its prestigious wrestling program. So you get an idea of what we are talking about here is a handy table;
| Season | Place | Points | Champions | All Americans |
| 2006 | 9th | 53.5 | 0 | 3 |
| 2005 | 8th | 60 | 0 | 3 |
| 2004 | 3rd | 77.50 | 1 | 5 |
| 2003 | 4th | 69.00 | 0 | 4 |
| 2002 | 7th | 61.50 | 1 | 2 |
| 2000 | 7th | 46.50 | 0 | 4 |
| 1987 | 10th | 32.25 | 1 | 1 |
| 1986 | 9th | 32.75 | 0 | 2 |
| 1985 | 9th | 31.50 | 0 | 2 |
| 1983 | 5th | 49.00 | 1 | 3 |
| 1982 | 8th | 31.75 | 0 | 2 |
| 1981 | 5th | 38.00 | 0 | 3 |
| 1980 | 6th | 56.25 | 0 | 6 |
| 1979 | 3rd | 69.75 | 2 | 3 |
| 1978 | 7th | 37.50 | 1 | 2 |
| 1977 | 8th | 48.75 | 0 | 3 |
| 1976 | 5th | 55.25 | 1 | 4 |
| 1975 | 5th | 54.00 | 2 | 3 |
| 1974 | 9th | 35.00 | 1 | 2 |
| 1971 | 7th | 32.00 | 0 | 3 |
| 1967 | 7th | 36.00 | 1 | 2 |
| 1966 | 4th | 48.00 | 1 | 4 |
| 1965 | 3rd | 45.00 | 2 | 4 |
| 1963 | 8th | 24.00 | 1 | 3 |
| 1962 | 4th | 27.00 | 0 | 2 |
| 1961 | 6th | 24.00 | 0 | 2 |
| 1959 | 8th | 20.00 | 1 | 1 |
| 1958 | 10th | 13.00 | 0 | 1 |
| 1957 | 9th | 19.00 | 1 | 1 |
| 1956 | 6th | 25.00 | 1 | 2 |
| 1955 | 5th | 25.00 | 1 | 2 |
| 1954 | 9th | 9.00 | 0 | 2 |
| 1940 | 4th | 7.00 | 1 | 1 |
| 1939 | 2nd | 12.00 | 1 | 2 |
| 1938 | 7th | 5.00 | 0 | 1 |
| 1936 | 4th | 5.00 | 1 | 2 |
| 1935 | 5th | 8.00 | 0 | 1 |
| 1934 | 5th | 7.00 | 1 | 1 |
In College Wrestling that is not easy folks. Anyways here is some nutritional facts I found:
Fueling
The American College of Sports Medicine recommends(http://www.acsm.org):
The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 20,000 international, national and regional members are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine (http://en.wikipedia.org/wiki/American_College_of_Sports_Medicine)
- College wrestlers need to eat at least 1,700 to 2,500 calories per day. During very hard training, wrestlers may need an additional 1,000 calories per day.
- Wrestlers need 2.3 to 3.6 grams of carbohydrate per pound of body weight per day (5 to 8 g/kg/day). Good sources of carbohydrates include whole grain breads and cereals, fruits, and vegetables.
- Wrestlers typically need 0.55 to 0.8 grams of protein per pound of body weight per day (1.2 to 1.7 g/kg/day). If calorie intake is restricted for quick weight loss, protein needs may increase to 0.9 grams per pound per day (2.0 g/kg/day). Good sources of protein include fish, chicken, turkey, beef, low-fat milk, yogurt, cheese, nuts, and soy foods (tofu, soy nuts, and soy burgers).
- Wrestlers need at least 0.45 grams of fat per pound of body weight per day (1 g/kg/day). Choose heart-healthy fats, such as canola oil, olive oil, and nuts.
Summary and Practical Table
| Body Weight (grams/day) |
Carbohydrates (grams/day) |
Protein (grams/day) |
Fat (grams/day) |
Creatine (grams/day) |
Total Calories (per Day) |
| 1 | 2.3 to 3.6 | 0.55 to 0.8 | 0.45 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 100 | 230 to 360 | 55 to 80 | 45 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 110 | 253 to 396 | 60.5 to 88 | 49.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 120 | 276 to 432 | 66 to 96 | 54 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 130 | 299 to 468 | 71.5 to 104 | 58.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 140 | 322 to 504 | 77 to 112 | 63 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 150 | 345 to 540 | 82.5 to 120 | 67.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 160 | 368 to 576 | 88 to 128 | 72 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 170 | 391 to 612 | 93.5 to 136 | 76.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 180 | 414 to 648 | 99 to 144 | 81 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 190 | 437 to 684 | 104.5 to 152 | 85.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 200 | 460 to 720 | 110 to 160 | 90 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 210 | 483 to 756 | 115.5 to 168 | 94.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 220 | 506 to 792 | 121 to 176 | 99 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 230 | 529 to 828 | 126.5 to 184 | 103.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 240 | 552 to 864 | 132 to 192 | 108 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 250 | 575 to 900 | 137.5 to 200 | 112.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 260 | 598 to 936 | 143 to 208 | 117 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 270 | 621 to 972 | 148.5 to 216 | 121.5 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
| 280 | 644 to 1008 | 154 to 224 | 126 | 3 to 5 | 1,700-3,500 (Depending on Intensity of Training) |
Fluids
- Drink 2 cups of fluids 2 hours before a match.
- Drink another cup of fluid 15 minutes before exercise.
When possible, drink ½ cup of fluid every 15 to 20 minutes during practice. - After practice or a match, weigh yourself and drink about 3 cups of fluids for every pound you lost through sweat while you were active.
- Choose sport drinks to replace electrolytes lost in sweat.
- Eat foods with a lot of water in them (such as grapes,
watermelon, apples, celery, peaches, lettuce, and
cucumbers)
Supplements
- Creatine may help athletes in sports with short bursts of activity, such as wrestling. Creatine may also help your muscles to recover, which could help you to train harder. Creatine monohydrate powder is a common type of creatine supplement. It can be taken at a dose of 3 to 5 grams per day. Taking more than that amount does not increase the benefits. For creatine supplementation to work, you must drinkadequate fluids. Weight gain is common with creatine supplementation.
- For this reason, wrestlers may choose to avoid this
supplement. - Creatine is not recommended for athletes younger than
18 years because it is not known whether it is safe for
people in that age group.
For the complete article please visit:
https://www.lehighsports.com/assets/sportsmed/Wrestling.pdf
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