Fueling the Fight: What to Eat Before a Tournament
Wrestling is one of the most demanding sports on the planet - physically and mentally. But while wrestlers are known for grinding in practice and staying disciplined on weight, many forget one of the most curcial pieces of tournament success: fueling their body the right way.
Let’s be clear: you can’t perform at your best on an empty tank. Cutting weight doesn’t win matches - being strong, focused and energized does.
Here’s a simple, practical breakdown of high school wrestlers should eat leading up to and during a tournament.
Weight Management Starts Early - Don’t Cut It Too Close
Too many wrestlers rely on drastic last-minute cuts to make weight - sweating it out in the sauna or skipping meals the day before. That might get you on the scale, but it won’t help you win.
When you’re depleted, you wrestle slower. You get tired quicker. Your reaction time dips. And mentally, you’re more likely to make mistakes under pressure.
Smart Strategy
Walk around 2-4 pounds above your target weight.
Start tapering water and sodium 24-48 hours before weigh-in.
Do a small, controlled water cut if needed, not a crash.
Aim to be fully hydrated and fed by the time your first match starts.
The best wrestlers aren’t just “making weight” - they’re walking into tournaments ready to compete.
Tournament Day Breakfast: Fuel, Don’t Weigh Yourself Down
Once you weigh in, the clock is ticking. The food you eat now sets the tone for the rest of the day. Your breakfast should be easy to digest, carb-rich, and low in fat and fiber (those slow digestion times can leave you feeling heavy or bloated).
Ideal Breakfast Timing:
Eat your first solid meal right away after weigh-in or 1.5-2 hours before your first match.
Good Tournament Day Breakfast Options:
Oatmeal with sliced banana and spoonful of peanut butter or almond butter
Scrambled eggs with white toast or dry cereal
Ground turkey and white rice
A smoothie: greek yogurt, berries, oats, honey and almond milk
Plane bagel with lean deli meat or hard boiled eggs
Keep portions moderate. You want to feel satisfied and energized - not stuffed.
AVOID:
Greasy fast food (burgers, fried items, breakfast sandwiches)
High-fiber foods like bran cereal or heavy veggies
Sugary pastries an donuts - incoming sugar crash
Snacks Between Matches: Stay Sharp, Not Stuffed
Tournament days are long. Whether you wrestle back-to-back or have hours between rounds, keeping your energy up without overeating is key.
The goal here is small, frequent snacks that give you fast, usable energy without weighing you down.
Ideal Between-Match Snacks:
Banana or orange (quick-digesting carbs + potassium)
Applesauce pouch
Half a PB&J sandwich on white bread or plane bagel (personally my favorite)
Low-sugar granola bar(s)
Rice cakes with honey or almond butter
Light protein bar or shake (20g or less, low sugar)
Pretzels or low-fat crackers
These options are light, familiar and easy on the stomach - and they won’t send you crashing mid-match.
Timing Tip:
Eat a snack 30-60 minutes before your match.
If you only have 10 minutes or less, go with a few bites of fruit or a sports drink - not a full snack.
Hydration Strategy: Little Sips, All Day
Dehydration kills performance fast. It leads to fatigue, slower reactions, cramping and poor decision making. And it’s not just about how much you drink - it’s when and what you drink.
Tournament Hydration Tips:
Start hydrating as soon as you weigh in.
Sip water or an electrolyte drink (like Liquid IV, Gatorade Zero, Jocko Hydration, etc) every 15-30 minutes
Use a pinch of sea salt in your water bottle to help your body absorb fluid.
Avoid plain water only - electrolytes matter, especially if you’ve cut weight.
If you feel light-headed, crampy, or “off,” there’s a good chance it’s hydration-related.
Common Mistakes to Avoid
These are some of the biggest nutrition mistakes I see wrestlers make on tournament day:
Skipping breakfast to stay light -> leads to early fatigue and poor recovery
Trying new supplements or foods -> tournament day in not the time to experiment
Chugging energy drinks -> the caffeine crash and upset stomach aren’t worth it
Eating too much between matches -> slower digestion = sluggish performance
Stick with simple, familiar and proven. Your body performs best when it knows what it’s getting.
Final Thoughts: Eat Like a Champion
Yo’ve already put in the hard work. You’ve trained. You’ve drilled. You’ve conditioned. Now it’s time to give your body the fuel it needs to show up and dominate.
Wrestling is too demanding to run on fumes. Nutrition is one of the easiest ways to gain the edge - not just for one match, but for the whole tournament. Wrestlers who consistently eat and hydrate well don’t just last longer - they perform better when it matters most.
So next time you’re packing your tournament bag, make sure it’s not just headgear and snacks - pack a performance plan too.
