10 facts wrestlers should know about nutrition:
1. Eat every 2-3 hours a day. Frequency is key to maintaining muscle, strength and performance while dieting.
2. Stay hydrated! Dehydration can hurt your performance and makes you tired.
3. Fiber is important, it helps to improve digestion.
4. Whole-grain foods are lower in calories and high in nutrients.
5. Control your portions; it helps with calorie intake and losing weight.
6. Include protein in your diet. Protein assists in your metabolic rate.
7. Do not skip breakfast. People who eat breakfast can maintain a healthier weight then those do not eat breakfast.
8. Buy 100% whole-grain bread, but be cautious make sure the bread package says it is 100% whole grain.
9. Make your produce have variety. Have a variety of color in your produce such as fruits and vegetables. More color on your plate is better.
10. Choose lean meat and low fat dairy food products.