Wrestling Diet to Gain Weight

Your wrestling season is coming to an end and you want to gain weight.  Most of the time you only hear about wrestlers who want to lose weight.  When wrestlers talk about gaining weight, they mean they want to add muscle.  Today I would like to talk about a wrestling diet to gain weight.

Hit the Weight Room

My first piece of advice is to implement a weight training program.  You should be in the weight room two to three times a week.  You can’t slack in this area or the only weight you’re going to gain is fat!  Make a weight lifting schedule and stick to it.  With proper nutrition, you will notice added muscle during the off season.

Eating healthy and Strength training are key components to gaining weight for wrestling

Increase Your Calories Wisely

In order to gain muscle, you will need to supply your body with adequate nutrients to grown muscle.  You should increase your calorie count wisely.  I would suggest that you start off increasing your daily calorie intake by 300 calories a day and go from there.  Make sure you are eating healthy.

Increase Your Protein

If you are lifting hard, your body needs protein to grow muscle.  When you are lifting hard, you are causing micro tears in your muscles.  You need to consume extra protein to repair your muscles. In order to gain muscle, It is suggested that you consume 1-2 grams of protein for every pound you weigh.

Here are some good proteins I suggest.

Whey Protein – is fast absorbing and is quickly digested by your body within 2 hours.  This type of protein should be taken in the morning, pre workout, and post workout.  They great thing about whey protein is that it contains vitals branch chain amino acids to promote recovery.

Casein Protein – This type of protein is a slow releasing protein. It is suggested that you take this protein before you go to bed.  That way you have all of the nutrients you need to repair your muscle while you’re sleeping. Most wrestlers notice less muscle soreness after taking casein protein.

What are your thoughts?

This is not a comprehensive guided on a wrestling diet to gain weight.  These are some high level points to help you with your goal of gaining weight before your next wrestling season.  I hope you enjoyed the article.  Have a great day and thanks for reading!