I hope this week finds you well.
With the wrestling season just about here I wanted to share a recipe with you from my new 'Wrestling Performance Cookbook.'
The biggest problem I see with wrestlers after tournaments is that they don't eat a 'recovery meal.' If you don't eat the right food at the right time following an all-day tournament where you are expending a lot of energy, you will quickly overtrain and get weak (or hurt).
The key is to minimize muscular breakdown (catabolism) and replenish your muscle energy (glycogen).
Here is one of my favorite meals that you can eat shortly after a wrestling tournament to get yourself back to top condition for the following week:
Post-Tournament Recovery Chow:
1/2 cup whipped cottage cheese
2 cups Organic Banilla yogurt
1 scoop vanilla protein powder
1 sliced banana
1/2 cup mixed frozen raspberries/blueberries/strawberries
1/2 cup Total cereal
Directions: An hour after finishing your recovery shake, you should consume a meal containing a 1:2 ratio of protein to carbs, with limited fat. This meal will help you replenish your muscle glycogen and assist with your recovery process. It is one of my favorites. You can also use it after strength training during the Offseason for recovery and to stunt the catabolic state that your body is in after you strength train.
This meal is really tasty too... enjoy!!
- Steve Preston
- I am a 20 + years Sports Performance Specialist. I work exclusively with wrestlers to help them gain strength, speed, flexibility and endurance to win more matches. I also coach wrestlers on how to cut weight without losing strength. My website www.wrestlingperformance.com is a members-only site where you can get hundreds of my articles, tips, strategies, workouts, interviews etc. to help you gain the edge. I also provide personal coaching in our members forum :) I'm a dog lover... My Schnauzer named Gracie is our baby. My wife is Michelle, the greatest person in my life.