The female wrestlers diet plan

The female wrestlers diet plan

Hello young ladies, hope everyone is well. Today I would like to discuss with you the diet plan of female wrestlers in India. As we all know, the amazing 'Phogat sisters' have made India proud with their atypical interest in 'wrestling', a predominantly male sport. The famous saying “Behind every independent and successful woman there is a father who blindly trusts her children and not society” rightly describes the devotion and undying faith of an enthusiastic father for his children.

Now let's discuss the detailed diet plan with health benefits:

Diet plan in detail

First thing in the morning is a glass of water on an empty stomach, followed by some stretching and warm-up exercises. Drinking water in the morning helps cleanse your intestines, detoxify your body and boost immunity. It increases appetite and increases BMR (Basal Metabolic Rate) by 24%, supporting weight loss and muscle tone.

Breakfast:

Sprout Salad: Sprout salad can be easily made with a variety of sprouts such as: B. Grams of sprouts, moong beans, kidney beans, peas etc. Sprouts are naturally nutritious wonder food, a rich source of vitamin A, vitamin K, biotin, iron and zinc.

Including sprouts in your diet has multiple health benefits such as rejuvenating your skin, improving collagen production, helping in the detoxification process and preventing premature aging. So enjoy mixing different sprout recipes to reap the benefits.

Fresh Fruits, Vegetables: By consuming fruits and vegetables, your body gets all the necessary nutrients that are essential for a healthy lifestyle. Fresh vegetables are naturally low in calories and rich in fiber, vitamins A and C, folic acid and potassium.

Intake of potassium-rich foods like soybeans, spinach, lentils, kidney beans, etc. helps in maintaining normal blood pressure. Fiber from most vegetables lowers blood cholesterol levels and helps form fiber, which aids in digestion. Foods rich in folic acid such as broccoli, avocado, lentils, etc. stimulate the formation of red blood cells. Citrus fruits rich in vitamin C have wound healing properties.

Milk, Soybeans: Cow's milk is considered the best diet for stronger bones and teeth as it contains a rich source of calcium and vitamin D. It also contains nutritional supplements such as potassium, which helps in vasodilation and thereby lowers blood pressure. The most important dietary change a healthy person should make is reducing sodium intake and optimizing 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 muscle building.

Whole soy foods are an excellent source of fiber, calcium, vitamin B complex and omega-3 fatty acids. It is the only complete non-animal protein as it is a plant source of eight essential amino acids. These foods provide us with high quality protein and contain very little saturated fat, making it a healthy and complete meal in itself. Whole soybeans are the best because they contain isoflavonoids, and a diet rich in isoflavone phytochemicals forms the basis of a balanced diet.

Dried Fruits: Raisins are energy-rich nutritional supplements for wrestlers. They are known for their healthy weight gain. They are the ideal food for maintaining an athletic body as they give wrestlers powerful bursts of energy. The high iron and copper content in raisins helps in the formation of red blood cells.

Almonds are rich in unsaturated fatty acids and contain filling fiber that keeps you fuller for longer. They are best consumed as a snack to keep your hunger at bay. These popular nuts contain a unique and protective phyto-sterol antioxidant and plant protein. When consumed together with raisins, they complement each other.

Cheat Days: Sometimes the wrestlers like to have breakfast like Aaloo Paratha with curd or other healthy variations. These cheating days are allowed to satisfy their cravings and follow the diet plan with utmost discipline.

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

Main Course Regular Meals: Wrestlers are encouraged to eat regular meals consisting of 'daal' the nutritious and appetizing lentil preparation. These fall under 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 high mineral content and can be consumed along with daal in moderate portions.

Various green leafy vegetables like spinach, broccoli, turnip, etc. are cooked using simple methods to preserve their nutritional value, color and taste. Some vegetables are preferably eaten raw and mixed together to make various salad preparations.

Chicken is included in wrestlers' diet plan because of its high protein content. Protein is made up of amino acids, which are the building blocks of our muscles. 1 gram per kg of body weight is the recommended amount of daily protein. The best part about eating chicken regularly is that the wrestlers get high levels of protein to make their bodies more muscular and toned while keeping their body weight under control.

Indian whole wheat bread or roti is consumed for dinner along with vegetables, dal, chicken and salads to stay fuller for longer while feeling active and light.

Mid Time Evening Snacks: A glass of milk and seasonal fruits are good enough to keep your hunger at bay. Almonds and raisins should be taken to give energy shots when needed.

Pre-Training Diet: Milk and seasonal fruits provide wrestlers with the energy needed for the rigorous training sessions.

Post-workout diet: A post-workout meal containing soy protein, fruits, and plenty of water is required to replenish muscle glycogen depleted during exercise. Fruits and water hydrate dehydrated body tissues.

Last but not least, a glass of milk before bed will relax your tired muscles and let you fall asleep like a baby. Milk contains tryptophan (an amino acid that induces sleep) and melatonin (a hormone that regulates the sleep cycle).

A wrestler's diet is varied and balanced, without high-calorie and junk foods. Fresh and seasonal food is very relevant. Wrestlers are advised to avoid excessively sour and spicy foods such as pickles, chutneys and chitchat as they are said to cause lethargy and sensual arousal.

Hats off to the Dangal sisters for their taboo success to become successful wrestlers and the unquenchable thirst to achieve their goal. More power to you women, keep going and capture your dreams.