Fueling Wrestlers: Simple Nutrition for Summer Gains

For wrestlers, summer is the off-season - but that’s exactly where serious gains are made. The long days and lighter competition schedule makes it the perfect window for building strength, improving conditioning, and leveling up your performance. But here’s the truth: training without proper nutrition is like trying to fuel a Ferrari with the wrong fuel. If your goal is to get stronger, faster, leaner, bigger, more explosive; really ANY of these this summer, your food has to match your training.

This article breaks down exactly what wrestlers need to eat without overcomplicating things. You’ll get clear, simple strategies to help you fuel your body for muscle growth, speed up recovery and perform at a high level. Whether you’re training with me or on your own, this guide will give you the key!

The Summer Training Demands More Calories Than You Think

Most wrestlers are used to thinking about cutting weight, and also think they HAVE to. But summer strength training isn’t about making weight - it’s about building your strength and maintaining muscle. That means one thing: you need more calories.

Here’s why:

• Strength training creates micro-tears in your muscles. Calories (especially from protein, carbs and fats) are what your body uses to rebuild those tears to make your muscles stronger and more durable.

• Undereating = low energy level, slower recovery, stalled progress, higher risk of injury

Pro Tip: Track your food, your body weight and your workouts. If you’re training hard and not gaining any strength or weight, you might not be eating enough.

Build Every Meal Around the 3 Essentials

Every meal should include:

• Protein (muscle building)

• Carbohydrates (energy + recovery)

• Healthy Fats (hormone balance, joint health)

Here’s what that looks like in a day:

Sample Breakfast

• Eggs or Greek Yogurt (protein)

• Oatmeal or whole grain toast (carbs)

• Peanut or Almond butter or avocado (fats)

• Fruit (extra carbs, vitamins)

Sample Lunch

• Chicken, turkey or beef (protein)

• Rice or bread for sandwich (carbs)

• Veggies or lettuce (extra carbs, vitamins and minerals)

• olive oil or sample of nuts (fats)

Sample Dinner

• Chicken, turkey, fish or beef (whatever parents make)

• Potato/Sweet Potato or

• Mixed greens with olive oil & vinegar based dressing

Sample Snacks

• Protein shake or protein bar

• Trail Mix

• Hard-boiled eggs with fruit

• Hummus and pretzels

• Cottage Cheese with fruit

Rule of Thumb: Eat 3 full meals and 2-3 snack every day. If you’re training hard and still hungry, eat more.

Hydration = Gains

We all know water is super essential. Dehydration kills by lowering your energy levels, which affects your workouts. Wrestlers should aim for at least half a gallon of water per day. If you do that already, the more the better. Skip the sugar energy drinks. Stick to:

• Water

• Electrolyte packets

• Coconut water

• Fruit-infused water if you want flavor

Fuel Before and After Training

What you eat before and after your workouts are critical.

Pre-Training meal (1-2 hours before):

• easily digestible carbs + protein

Example: turkey sandwich and fruit, or rice and eggs (Avoid heavy fats right before training - they slow digestion).

Post-Training Recovery (within 30-60 minutes):

• Quick-digesting proteins + carbs along with some fat

Example: protein shake right away, then a steak with sweet potato, brussel sprouts baked with avocado sprayed

(This window is when yor muscles are most primed to absorb nutrients and grow).

Simple Supplements That Work

Supplements aren’t magic, and it’s purpose is to enhance; not switch out real food for it. But when the basics are in place, a few things to consider:

• Whey protein: Fast, convenient protein option for post-workout

• Creatine Monohydrate: safely improves strength and power (drink water with it)

• Vitamin D + Omega 3s: Good for recovery, joints and hormone balance

• Electrolytes: Useful in the heat to prevent cramping and fatigue

Anything that promises “insane pumps” or “explosive gains.” If it sounds like hype, it probably is.

Recovery Foods That Support Your Training

Good recovery is built in the kitchen. Prioritize:

• Colorful fruits and vegetables (antioxidants reduce soreness)

• Tart cherry or pineapple juice (natural anti-inflammatories)

• Lean protein (muscle repair)

• Complex carbs (oats, potatoes and rice to refuel glycogen stores)

Final Thoughts: Train to Win, Fuel to Win

No strength program will work without the fuel to back it up. Wrestling is one of the most physically demanding sports on the planet. If you want to dominate next season, this is the time to build your base; which means eating with intention.

Don’t overthink it. Stick to whole foods. Eat consistently. Drink plenty of water. Remeber: if your training is serious, your nutrition should be too!

Need a simple nutrition plan built for wrestlers? All athletes in the Power Legion Performance Group gets a free summer nutrition guide built for real results and no guesswork. Ask coach for a copy and I will shoot it over to you.