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The Diet Plan of Female Wrestlers
Hi ladies, I hope everyone is well. Today I would like to discuss with you the diet of female wrestlers in India. As we all know, the remarkable ‘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 is a father who blindly trusts his children and not society” aptly describes the dedication 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 the intestines, detoxify the body and helps boost immunity. Increases appetite and increases BMR (basal metabolic rate) by 24%, thus promoting weight loss and muscle tone.
Sprout Salad: Sprout salad can be easily made with a variety of available sprouts like gram sprouts, moong beans, kidney beans, split peas etc. Sprouts are a naturally nutritious wonder food, a rich source of Vitamin A, Vitamin K, Biotin, Iron and Zinc.
Including sprouts in your diet has various health benefits like skin rejuvenation, improves collagen production, helps in detoxification process and prevents premature aging. So, go ahead and enjoy the mix and match of various sprout recipes to reap the benefits.
Fresh Fruits, Vegetables: Consuming fruits and a diet rich in vegetables provides your body with all the necessary nutrients vital to maintain a healthy lifestyle. Fresh vegetables are naturally low in calories and high in dietary fiber, vitamins A and C, folate and potassium.
Intake of potassium rich foods like soybeans, spinach, lentils and beans etc helps in maintaining normal blood pressure. The dietary fiber in most vegetables reduces blood cholesterol levels and helps form roughage which aids in 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, Soybeans: Cow’s milk is considered to be the best diet for stronger bones and teeth as it offers a rich source of calcium and vitamin D. It also has supplements like potassium which helps in vasodilation thus lowering 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 are very low in saturated fat, making it a healthy and complete meal. Whole soybeans are best as they contain isoflavonoids, and a diet rich in isoflavone phytochemicals forms the foundation for a balanced diet.
Dried Fruits: Raisins are a high energy dietary supplement for wrestlers. They are famous for gaining weight in a healthy way. They are the ideal food for maintaining an athletic body as they provide wrestlers with powerful energy boosts. The high iron and copper content in raisins help in the formation of red blood cells.
Almonds are rich in unsaturated fatty acids and contain filling fiber that keeps you full longer. They are best eaten as snacks between meals to keep hunger pangs at bay. These beloved nuts contain a unique and protective antioxidant phyto-sterol as well as a plant protein. When consumed together 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 variants. These days cheaters can 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 Dish Regular Meals: Wrestlers are advised to have regular meals which constitute ‘daal’, the nutritious and appetizing preparation of lentils. These are legumes, very rich in protein. It is recommended that a mix of all dals be included in the diet, without which a typical Indian meal would be incomplete. White rice has rich mineral content and can be eaten in moderate portions along with daal.
Various green leafy vegetables such as spinach, broccoli, turnips etc. they are cooked with simple methods to retain their nutritional value, color and flavor of the food. Some vegetables are preferred to be eaten raw and mixed together to form various salad preparations.
Chicken is included in the diet of wrestlers due to 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 protein per day. The best part about eating chicken regularly is that it provides the wrestlers with high protein content to make their body more muscular and firm while also keeping their body weight in check.
Indian brown bread or Roti is eaten for dinner along with vegetables, dal, chicken and salads to keep you full longer and feel active and light at the same time.
Mid-day evening snacks: A full glass of milk and seasonal fruit are enough to keep hunger pangs at bay. Almonds and raisins should be taken to give energy shots when required.
Pre-Workout Diet: Milk and seasonal fruit provide wrestlers with the energy they need for rigorous training sessions.
Post Workout Diet: A post workout meal of soy protein, fruit, and lots of water is all you need to replenish the muscle glycogen depleted during your workout. Fruit and water hydrate dehydrated body tissues.
Last but not least, a full glass of milk before bed relaxes 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, free of high-calorie and junk foods. Fresh and seasonal food is very important. Wrestlers are advised to avoid overly acidic and spicy foods such as pickles, chutneys and chatter as they are believed to cause lethargy and sensual excitement.
Hats off to the Dangal sisters for their move against taboos to become successful wrestlers and unquenchable thirst to achieve their goal. More power to you women, go ahead and capture your dreams.
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