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The Diet Plan of Female Wrestlers
Hello girls, hope all is well. Today I would like to discuss with you the diet of female wrestlers in India. As we all know, the amazing “Phogat sisters” have made India proud with their atypical interest in “wrestling”, a male dominated sport. The famous saying “Behind every independent and successful woman is a father who blindly trusts his children and not society” aptly describes the dedication and unwavering faith of an enthusiastic father for his children.
Now let’s talk about the detailed diet plan with health benefits:
Diet in detail
The first thing to do in the morning is a glass of water on an empty stomach followed by some stretching and warming up exercises. Drinking water in the morning helps cleanse your gut, detoxify your body, and boost your immunity. It increases appetite and increases BMR (Basal Metabolic Rate) by 24%, thus contributing to weight loss and muscle tone.
Sprout Salad: Sprout salad can be easily prepared by a variety of available sprouts such as gram sprouts, moong bean, kidney bean, split peas, etc. Sprouts are naturally nutritious foods, a rich source of Vitamin A, Vitamin K, Biotin, Iron and Zinc.
Including sprouts in your diet has various health benefits, such as rejuvenating your skin, improving collagen production, aiding in the detoxification process, and preventing premature aging. So, go ahead and enjoy mixing various sprout recipes to reap the benefits.
Fresh fruits and vegetables: A diet rich in fruits and vegetables provides your body with all the nutrients needed to maintain a healthy lifestyle. Fresh vegetables are naturally low in calories and high in dietary fibre, vitamins A and C, folic acid and potassium.
Consumption of potassium rich foods like soybeans, spinach, lentils and kidney beans etc. helps maintain normal blood pressure. The dietary fiber in most vegetables lowers blood cholesterol levels and helps form roughage which aids digestion. Foods rich in folic acid like broccoli, avocado, lentils, etc. stimulate the formation of red blood cells. Citrus fruits rich in vitamin C have healing properties.
Milk, soy: Cow’s milk is considered the best diet for stronger bones and teeth as it offers a rich source of calcium and vitamin D. It also contains supplements like potassium which helps in vasodilation, thereby lowering your blood pressure. The most important dietary change a healthy person should make is to reduce sodium intake and optimize potassium intake. The optimal amount of 4069 mg of potassium per day reduces the risk of heart disease by approximately 50%. Cow’s milk is also designed for bodybuilding.
Whole soy foods are an excellent source of fiber, calcium, B-complex vitamins and omega 3 fatty acids. It is the only complete non-animal protein as it is a plant source of eight amino acids essential. These foods provide us with high quality protein and are very low in saturated fat, making them a healthy and complete meal on their own. Whole soybeans are best because they contain isoflavonoids, and a diet rich in isoflavone phytochemicals is the foundation of a balanced diet.
Dried fruits: Raisins are high energy food supplements for wrestlers. They are well known for gaining weight in a healthy way. These are ideal foods for maintaining an athletic body, as they provide wrestlers with powerful bursts of energy. The high iron and copper content of raisins helps in the formation of red blood cells.
Almonds are high in unsaturated fatty acids and contain filling fiber that keeps you full longer. It is best to eat them as snacks between meals to avoid hunger pangs. These beloved nuts contain unique and protective phyto-sterol antioxidants as well as plant protein. When eaten with raisins, they complement each other.
Cheat Days: Sometimes wrestlers like to have breakfast of their choice like aaloo paratha with curd or other healthy variations. These cheat days are allowed to satisfy their cravings and follow the diet with utmost discipline.
So it was all about breakfast and snacks. Now let’s talk about meals in detail.
Main Course Regular Meals: Wrestlers are encouraged to eat regular meals which constitute the ‘daal’, the nutritious and appetizing lentil preparation. These come from food legumes, which are very rich in protein. It is advisable to include a mixture of all dals in your diet without which a typical Indian meal is incomplete. White rice has a rich mineral content and can be eaten in moderate portion with daal.
Various green leafy vegetables like spinach, broccoli, turnip, etc. are cooked by simple methods to retain their nutritional value, color and flavor. Certain vegetables are preferred to be eaten in their raw form and mixed together to form various salad preparations.
Chicken is included in the diet of wrestlers for its high protein content. Proteins are made up of amino acids which are the building blocks of our muscles. 1 gram per kg of body weight is the recommended daily amount of protein. The best part of eating chicken regularly is that it provides wrestlers with a high protein content to make their body more muscular and firm, while keeping their body weight in check.
Indian Whole Wheat Bread or Roti is eaten at dinner with vegetables, dal, chicken and salads to stay full longer while feeling active and light at the same time.
Half-time evening snacks: a glass full of milk and seasonal fruits are enough to calm the feeling of hunger. Almonds and raisins should be taken to give energy shots whenever needed.
Pre-Workout Diet: Milk and seasonal fruits provide wrestlers with the energy needed for rigorous training sessions.
Post-Workout Diet: A post-workout meal of soy protein, fruit, and plenty of water is what is needed to replenish muscle glycogen depleted during training. Fruits and water hydrate dehydrated body tissues.
Last but not least, a full glass of milk before bedtime relaxes your tired muscles and makes you fall asleep like a baby. Milk contains tryptophan (an amino acid that helps induce sleep) and melatonin (a hormone that regulates the sleep cycle).
A wrestler’s diet is versatile and balanced, devoid of high calorie foods and junk food. Fresh and seasonal foods are of great importance. Wrestlers are advised to avoid excessively acidic and spicy foods such as pickles, chutneys, and chat, as they are believed to cause lethargy and sensual excitement.
Hats off to the Dangal sisters for their taboo-shattering movement to become successful wrestlers and the insatiable thirst to achieve their goal. More power to you women, go ahead and catch your dreams.
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