To get a rough estimate of how many calories you need in a day, take your weight and multiply by 17. (This is for very active people, such as wrestlers). A 140 wrestler needs 2380 calories to maintain his weight, less to lose weight and more to gain weight. Now take a look below to find out what foods you should eat to get those calories. Calories and grams of fat per serving for most foods can be read from their Nutrition Information label. If you need Nutrition Information for a certain food, including eggs, meat, and other things that don't usually have these labels, go to the USDA Food Database and enter it in their search engine.
Fluids
Carbohydrates
Protein
Fats
Vitamins & Minerals
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Fluids |
Average Daily Water Loss:
2 cups breathing Drink at least 8-10 cups of water daily
2-2.5 hours 2 cups During competition:
Every 10-15 minutes .5 to 1 cup
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Carbohydrates |
Carbohydrates give you energy, and come in 2 forms: Simple Carbohydrates are sugars. Simple sugars are easier to digest, and are found in fruit:
Complex sugars take more energy from your body and take longer to digest. These come from foods like: Spagetti, noodles, Complex Carbohydrates are starches, and come from foods like: breads and rolls
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Protein |
Protein builds and maintains muscles and repairs body tissues, but is a poor source of energy. Protein comes from lots of different foods. Take a look at the protein you can get from these foods:
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Fats |
Fat is a concentrated energy source for the body. It
carries Vitamins A, D, E and K. It also cushions and protects your
organs. Let's look at the fat content of some common foods:
Calories from fat should make up about 10% of your total calories for the day. If you should be taking in 2000 calories, 200 should be from fat. Click here to find out how many calories you should be taking in. |
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Vitamins and Minerals |
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