The wrestler's diet plan

The wrestler's diet plan

Hello young women, hope everyone is fine. Today I would like to discuss the diet plan of wrestlers in India. As we all know, the amazing "phogate sisters" of India proudly made India with their atypical interest in "wrestling", a predominantly male sport. The famous saying "behind every independent and successful woman is a father who blindly trusts her children and not society" rightly describes the dedication and the immortal faith of an enthusiastic father for his children.

Let us now discuss the detailed diet plan with health advantages:

Diet plan in detail

The first thing in the morning is a glass of water on an empty stomach, followed by some stretching and warm-up exercises. The morning drinking of water helps to clean your intestine, detoxify your body and strengthen immunity. It increases the appetite and increases the BMR (basal metabolic rate) by 24%, which supports weight loss and muscle tone.

breakfast:

sprout salad: The leprosy salad can easily be prepared with a variety of sprouts, such as: B. grams, moong beans, kidney beans, peas, etc. sprouts are naturally from nutritious miracle food, a rich source of vitamin A, vitamin K, biotin, iron and zinc.

Inclusion of sprouts in your diet has a variety of health benefits such as rejuvenating your skin, improves collagen production, helps with the detoxification process and prevents early aging. So enjoy the mixture of different sprout recipes to use the advantages.

fresh fruit, vegetables: By consuming fruit and vegetables, your body receives all the necessary nutrients that are essential for a healthy lifestyle. Fresh vegetables are naturally low in calories and rich in fiber, vitamin A and C, folic acid and potassium.

The absorption of potassium -rich foods such as soybeans, spinach, lentils, kidney beans, etc. contributes to maintaining normal blood pressure. Fiber from most vegetables lower the cholesterol level in the blood and help with the formation of fiber that support digestion. Folic acid -rich foods such as broccoli, avocado, lentils, etc. stimulate the formation of red blood cells. Vitamin C-rich citrus fruits have wound healing properties.

milk, soybeans: cow's milk is considered the best diet for stronger bones and teeth, since it contains a rich source of calcium and vitamin D. It also contains nutritional supplements such as potassium that helps with vasodilation and thus lowers blood pressure. The most important change in diet for which a healthy person should choose is the reduction in sodium intake and the optimization of potassium intake. The optimal amount of 4069 mg potassium per day reduces the risk of heart diseases by approx. 50%. Cow milk is also designed for muscle building.

Soy-to-the-scale is an excellent source for fiber, calcium, vitamin B complex and omega-3 fatty acids. It is the only complete non-animal protein because it is a vegetable source for eight essential amino acids. These foods provide us with high -quality protein and contain very little saturated fat, which makes it a healthy and full meal for itself. Whole soybeans are the best because they contain isoflavonoids and a diet that is rich in isoflavon phytochemicals forms the basis for a balanced diet.

dried fruits: raisins are energy -rich dietary supplements for wrestlers. You are known for your healthy weight gain. They are the ideal food for maintaining an athletic body because they give the wrestlers powerful energy checks. The high content of iron and copper in raisins helps with red blood cells.

almonds are rich in unsaturated fatty acids and contain filling fibers that you keep full for longer. They are best consumed as a snack to keep their hunger in chess. These popular nuts contain a unique and protective phyto-sterol antiooxidan and a vegetable protein. If they are consumed together with raisins, complement each other.

cheat days: Sometimes the wrestlers like to breakfast like Aaloo Paratha with curd or other healthy variations. These fraudulent days may breastfeed and follow the diet plan with extreme discipline.

So it was all about breakfast and the snacks. Now let's discuss the meals in detail.

main course regular meals: Wrestler are asked to consume regular meals, which consist of 'Daal' of nutritious and appetizing lens preparation. These fall under legumes that are very protein -rich. It is advisable to include a mixture of all Dals in their diet, without which a typical Indian meal is incomplete. White rice has a high mineral content and can be consumed in moderate portions together with Daal.

Different green leafy vegetables such as spinach, broccoli, beet etc. are cooked with simple methods to maintain their nutritional value, their color and their taste. Some vegetables are preferably eaten in their raw shape and mixed together.

chicken is included in the wrestler diet plan because of its high protein content. Protein consists of amino acids that form the building blocks of our muscles. 1 gram per kg body weight is the recommended amount of daily protein. The best thing about eating chicken is that the wrestler get a high protein content to make your body more muscular and tighter and at the same time keep your body weight under control.

Indian whole grain bread or Roti is consumed for dinner together with vegetables, dal, chicken and salads in order to stay full for longer and feel active and light at the same time.

mid Time Evening Snacks: A glass of milk and fruits of the season are good enough to keep your hunger at bay. Almonds and raisins should be taken to give energy shots if necessary.

diet before training: milk and seasonal fruits provide the wrestlers with the energy that is needed for the strict training sessions.

diet after training: A meal after training with soy protein, fruits and a lot of water is required to replenish the muscle glycogen used during training. Fruit and water hydrated the dehydrated body tissue.

last but not least, a glass of milk relaxes your tired muscles before going to bed and lets her fall asleep like a baby. Milk contains tryptophan (an amino acid that induces sleep) and melatonin (a hormone that regulates the sleep cycle).

The diet of a wrestler is versatile and balanced, without calorie-rich and junk foods. Fresh and seasonal food is of great relevance. Wrestling is recommended to avoid excessively acidic and seasoned food such as cucumbers, chutneys and chats, since they are supposed to cause lethargy and sensual excitement.

Hats off the Dangal sisters for their taboo success in order to become successful wrestlers, and the insatiable thirst to achieve their goal. More strength for you women, continue and capture your dreams.