Eat This After Wrestling Practice Or Training

After your wrestling practice or an intense workout you need something to jump-start your recovery.  This helps you recover from the workout or practice and most importantly, it prepares your body for the “next” practice or training session…

This is where a lot of wrestlers and coaches go wrong.  They don’t eat or drink the right foods after intense practices or training, subjecting the wrestler to the inevitable overtraining syndrome… where loss of strength, energy and injuries start to occur.

One way to halt catabolism (muscle break-down that occurs during intense training and practices…and which leads to overtraining if carried too far) is to consume foods that have a higher glycemic index.  These foods help replenish your muscle-glycogen storage (muscle energy).  Some of my favorite post-training/practice foods are:

  • bananas
  • rice cakes
  • bagels
  • corn flakes
  • white rice
  • pretzels
  • “chocolate” milk
  • gatorade

The key is to consume these foods within 2 hours of training/practice BUT it works much better when consumed within 20 minutes.  As far as quantities, this differs from individual to individual but usually 50-80 grams of high-glycemic carbohydrates should suffice.

You would then eat another meal within an hour or two.

Now, I know some guys are thinking this so I’ll just say it… “even if you’re cutting weight you STILL need a recovery meal after practices/training or you will get weak so fast your head will spin!”

Hope this helps…


PS.  I’m going to offer my complete “Wrestling Nutrition” system next week… It is the solution for all wrestlers nutrition programs… whether you’re cutting weight, trying to gain weight or staying the same!  Keep your eyes peeled…

9 Responses to “Eat This After Wrestling Practice Or Training”

  1. Don Says:

    What do you recommend for the youth wrestlier who typically does not finish practices until 8 pm and usually does not have time to get that meal in before bed time?
    I get the bananas, rice cakes, etc. but is the meal that critical for youth?

  2. Ty Says:

    So you have no issue with your wrestlers consuming wheat and processed sugar. Both of these are detrimental to the health and well being of your athletes.

    Just wondering what your thoughts are.

  3. stevepreston Says:


    I think along with anything else in sports, it is less crucial with the younger kids and increases in its value as they grow, develop and become more proficient at their sport. In the case of your child, I would advocate for the bananas, rice cakes, etc, but would not force the last meal because of the time of night… and because this whole process is more important as wrestlers hit the teenage years.


  4. stevepreston Says:


    Thanks for posting your thoughts. Honestly, I don’t get too caught up with the latest nutritional fads, fallacies and hype. As far as sugar goes… sugar is sugar, whether processed or natural. This is simply how your body will perceive it.

    I post my information based on what I know works, and these foods will work. As far as what’s good and bad for you, we should all be careful not to breathe, eat anything, drink the water, live etc. In other words, I wouldn’t sweat the dreaded wheat and processed sugar unless you are deeply concerned. If that’s the case, just go with the “natural” options.


  5. Alex Says:

    Pardon my ignorance but isn’t wheat considered healthy?

  6. Alex Says:

    In the proper amounts of course

  7. Justin Says:

    When will your Ultimate Nutriton guide be released?
    Realy looking forward to ordering!!!

  8. Voula Says:

    My 16 year old says he has lost all strength, in arms and shoulders, after a hard wrestling work out. For the last 14 days he has not been able to recover his muscle. Do you have any suggestions?

  9. stevepreston Says:

    Has he been cutting weight? Can you clarify what you mean when you say he has lost all strength? Is this his strength on the mat? Strength in the gym?


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