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The Diet Plan of Female Wrestlers
Hello young ladies, hope all are n great. Today I would like to discuss with you the diet plan of women wrestlers in India. As we all know how the amazing “Phogat sisters” made India proud with their atypical interest in the mostly male sport “Wrestling”. The popular saying, “Behind every independent and successful woman is a father who blindly trusts his children and not society” truly describes the dedication and unwavering faith of a father who is passionate about his children. .
Now let’s discuss a detailed nutritional plan with health benefits:
Meal Plan in detail
The first thing in the morning is a glass of water on an empty stomach followed by some stretches and warm exercises. Drinking water in the morning helps cleanse your bowels, detoxify your body and help boost immunity. It increases appetite and raises BMR (Basal Metabolic Rate) by 24% thus helping in weight loss and muscle tone.
Sprout salad: Sprout salad can be easily prepared by using various fruits available such as gram nuts, moon beans, kidney beans, split beans etc. Sprouts are naturally amazing food, rich source of vitamin A, Vitamin K, Biotin, Iron and Zinc.
Including sprouts in your diet has various health benefits such as repairing your skin, increasing collagen production, helping in the detoxification process and preventing premature aging. So, go ahead and enjoy the mix and match of various sprout techniques to reap its benefits.
Fresh Fruits, Vegetables: eating a fruit and vegetable rich diet provides your body with all the essential nutrients for maintaining a healthy lifestyle. Fresh vegetables are low in calories and rich in dietary fiber, vitamins A and C, folic acid and potassium.
Eating food rich in Potassium like Soybeans, Spinach, Lentils and Kidney beans etc helps to maintain normal blood pressure. Dietary fiber from most vegetables lowers blood cholesterol levels and helps in forming roughage which aids digestion. Folic acid rich food like broccoli, avocado, lentils etc. causes formation of red blood cells. Vitamin C rich citrus fruits have wound healing properties.
Milk, Soybeans: Cow’s milk is the best food for strong bones and teeth as it provides a rich source of calcium and vitamin D. It also has additives like potassium which helps in vaso-dilation so in lowering your blood pressure. The most important dietary change that a healthy person should opt for is reducing the intake of sodium and increasing the intake of potassium. The optimal amount of 4069 mg of potassium per day reduces the risk of heart diseases by approximately 50%. Cow’s milk is also ideal for muscle building.
All soy foods are an excellent source of fiber, calcium, B complex vitamins and omega 3-fatty acids. It is the only complete non-animal protein as it is a plant source of eight of the essential amino acids. These foods provide us with quality protein and are very low in fat which makes it a healthy and complete food in itself. All soybeans are good as they contain isoflavonoids, and a diet rich in isoflavone phytochemicals forms the basis for a balanced diet.
Dried fruits: Grapes are high energy food supplements for wrestlers. They are well known for gaining weight in a healthy way. They are the best food for maintaining an athletic body as they provide wrestlers with powerful energy boosts. The high content of Iron and copper in grapes helps in the formation of red blood cells.
Almonds are rich in unsaturated fatty acids and have fiber that keeps you full for a long time. They are best as snacks between meals to keep your hunger pangs at bay. These beloved fruits contain unique and protective phyto-sterol antioxidants and plant protein as well. When eaten with grapes, they complement each other.
Cheat days: Sometimes wrestlers like to have breakfast of their choice like aaloo paratha with curd or other healthy variations. These cheat days are allowed to satisfy their cravings and follow the diet plan with utmost discipline.
So, this is all about breakfast and snacks. Now let’s talk about food in detail.
First lesson Regular meals: The terrorists are eager to eat regular meals which is ‘daal’ a nutritious and hearty lentil preparation. These are under the leguminous diet, very rich in protein. It is advisable to include a combination of all dals in your diet without which a typical Indian meal is incomplete. White rice has some rich mineral content and can be eaten in moderation with daal.
Various green vegetables like spinach, broccoli, turnip etc. are cooked by simple methods to retain their nutritional value, color and taste. Some vegetables are preferred to be eaten in their raw form and mixed together to form various salad preparations.
Chicken is included in the diet plan of wrestlers for its high protein content. Protein is the amino acids that 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 of eating chicken regularly is that it provides wrestlers with high protein content for making their bodies more muscular and stable and also keeps their body weight under control.
Whole wheat Indian bread or Roti is eaten at dinner with vegetables, dal, chicken and salads for keeping full for a long time and also feeling active and light at the same time.
Mid-Night Snacks: A glass full of milk and seasonal fruits is good enough to keep your hunger pangs at bay. Almonds and raisins should be taken to give energy shots whenever needed.
Pre-Workout Food: Milk and eggplants provide athletes with the energy needed for intense training sessions.
Post Workout Diet: A post workout diet of soy protein, fruits and lots of water is what is needed to replenish depleted muscle glycogen during exercise. Fruits and water soothe dry muscles.
Last but not least, a glass full of milk before bedtime relaxes tired muscles and makes you sleep like a baby. Milk contains Tryptophan (an amino acid that helps induce sleep) and melatonin (a hormone that regulates sleep).
A wrestler’s diet is versatile and balanced without high calorie and junk foods. Fresh and seasonal food is very useful. The wrestlers are advised to avoid food that is very sour and spiced like pickles, chutneys and chat as they think it causes anxiety and stimulation of appetite.
Hats off to the Dangal sisters for overcoming their taboo to become successful wrestlers and their insatiable thirst for achieving their goals. More power to you ladies, go ahead and chase your dreams.
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