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High School Boys Wrestling
8:00 AM Breakfast
Egg, Turkey Sausage & Cheese Breakfast Tortilla
1 tortilla
4 eggs
1 piece turkey sausage
1/4 cup low-fat cheese
Veggies (onions, peppers, etc.)
1 cup 2% milk or 100% fruit juice
Bonus Tip:
Opt for a whole grain tortilla. Whole grains contain fiber, which helps you feel fuller longer!
10:30 AM Snack 1
Yogurt & Fruit
1 cup plain Greek Yogurt
1 tbsp honey
1/2 cup of fruit
Bonus Tip:
Aim to get a protein source into both meals & snacks.
12:30 PM Lunch
Grilled Chicken Sandwich
2 slices whole grain bread or bun
5-6 oz chicken patty
1 slice low fat cheese
2 tsp mayo, mustard, ketchup
2 cups veggies or salad
Water
Bonus Tip:
Add 1 tbsp olive oil or a couple slices of avocado to this meal to boost healthy fats. Healthy fats help reduce inflammation.
3:00 PM Snack 2 (Before Practice)
30-60 minutes before practice
2 graham crackers (entire sheet)
1 piece of fruit
1 stick low-fat string cheese
Water
Bonus Tip:
Focus on carbohydrates before practice & keep fat/fiber low. Fat/fiber slow digestion and can cause stomach upset during practice.
5:30 PM Post-workout (After Practice)
PB & Honey + Chocolate Milk
2 slices whole grain bread
1 tbsp peanut butter
1 tsp honey
1 cup (8 oz) chocolate milk
Water
Bonus Tip:
Aim to get post-workout nutrition within 30-45 minutes after training. Don't forget to rehydrate. In-season focus on maintaining glycogen stores (stored carb in the muscles) and hydration status!
6:30 PM Dinner
Spaghetti & Meatballs
1 cup cooked pasta (any type)
4 ounces of lean turkey or ground beef meatballs
1/4 cup red sauce
2 cups of veggies + 1 tbsp olive oil or butter
Water
8:30 PM
Snack 3 (Before Bed)
Protein bar
1/2 cup fruit
Bonus Tip:
Choose a protein bar around 200-300 calories with at least 10-15g protein.
Top choices:
Kind Protein Bar
RXBar
Larabar Protein
Perfect Bar
GoMacro Bar
Clif Builder's Bar
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