Protein Tips

• Wrestlers need protein for a number of things. Building muscle is important. Think of protein as building blocks. 

• The body can process about 20-25 grams of protein per hour.

• It's a myth when someone tells you your body can only absorb 55 grams of protein a day. In fact you can eat all the protein you want on a protein diet. Protein is in every cell of our body. Protein also helps create new cells. which is an important function when building muscle. 

• A wrestler on a protein diet should consume about 45-55 grams of protein a day. This of course depends on the person. Heavyweights and lightweights will have some differences. Remember everyone is also different. You must always work on customizing your own diet plan which sometime takes a while with trial and error. 

• Do not slam 50 grams of protein shakes in a day and think your going to see muscle gains faster. In fact only 5-10% of protein intake should come from supplementation if your cutting weight. Powder protein produces weak muscle. Not to mention how much strain it puts on your liver and kidneys. Of course if your a body builder and you want to look pretty powder it up. Clean protein from food gives your muscle more endurance and strength.

List Of Core Protein Options For Wrestlers

• Eggs: Possibly the best protein source a wrestler can consume regularly. Eggs white protein is easy for the body to absorb, making it the best choice for a wrestler after workouts. Eating boiled eggs for two weeks straight after every workout will increase muscle mass quicker than any other source of protein. The egg goes further; egg yolk also contains omega-3 fat to help recover from inflammation after intense training. 

• Beans: Studies are showing beans are in fact a super food meaning it should be consumed regularly. There are a variety of beans you can eat, chickpeas, pinto beans, black and kidney are the most recognizable in the market. Beans are a good clean source of protein that also contain high fiber. Fiber helps wrestlers push everything out of the body which helps maintain weight throughout the season.

• Fish: Wrestlers should consume two-three servings of fish per week. Salmon is vibrant in long-chain omega-3 fatty acids that helps the body reduce inflammation and lower blood pressure. White fish or lake fish can give you the same benefits. The biggest benefit of incorporating fish into a wrestlers diet is when you step on scale. Fish is light on the digestive system unlike red meat that takes a while to digest. 

• Chicken Skinless: Chicken is not only a good source of protein to build muscle, it also helps maintain healthy bones. Of course fried chicken is not ideal unless you're cooking it with olive oil or other oil fats that are good for you. Ideally chicken breast is best suitable for wrestlers due to low fat when you're struggling to keep your weight down. 

• Lean Beef: It stands as king when it comes to building muscle. A 4-6oz slab of meat cooked contains 56-162 (mg) of L-carnitine, an amino acid that helps play a part in fat metabolism which helps wrestlers build lean muscle. Red meat also contains vitamins and minerals that are essential to every wrestler's diet. One downside to red meat is the time it takes to digest. Red meat should be served 2-3 times a week depending on a wrestlers metabolism.  Wrestlers with fast metabolisms can feast on red meat 3-4 times a week. 

There's a number of protein sources for wrestlers to consider. Will go into more detail on protein options, its functions and how to implement protein in your diet effectively. Below are some more options to consider. 

• Hemp Seed Powder - Vegetarian protein source, clean just as good as eggs.

• Greek Yogurt -  Helps digestive system health, with just the right amount of protein. Greek yogurt should be consumed daily.

• Almonds or Almond Butter - Helps regulate blood sugar and helps boost metabolism. Will go more into nuts in the future.

• Green Peas - Vegetable protein source, high in fiber and low in fat. 

• Sardines - Packed with omega-3 fats, high in calcium to strengthen bones.