The FargoDome (Photo/Tony Rotundo; WrestlersAreWarriors.com)Rachel Gallardo is a Dietetic Intern at Appalachian State University in Boone, North Carolina. Rachel will be graduating with her Master's in Nutrition in August and will sit for the Registered Dietitian exam following graduation. She has a background in sports and performance nutrition from working with Appalachian State's Performance Nutrition program and completing her Master's research project, NUTRITION AND BODY COMPOSITION CHANGES ACROSS A COMPETITIVE SEASON IN COLLEGIATE WRESTLERS.
As you prepare to watch your wrestlers compete in Fargo, here are some tips to think about while planning their meals. Actually, use these all year, not just in Fargo!
Make a game plan: plan out your grocery store trip by listing different snacks/meals you plan on having, then organize your list by different grocery store sections.
Plan out the snacks/meals you intend to have. A good starting point would be 3-5 snacks and 3 meals per day.
Snack ideas: one small package of fruit gummies (0.9 oz), one medium apple or banana with 1-2 Tablespoons peanut butter, one low-fat string cheese with one serving whole grain crackers, one serving beef or turkey jerky with one serving cheddar cheese, one serving pretzels with roasted red pepper hummus, trail mix - with nuts, seeds, and dried fruit
Meal ideas: peanut butter and jelly sandwich on white or wheat bread, turkey or ham sandwich with cheese on white or wheat bread, veggie wrap - whole grain wrap with lettuce, tomatoes, bell peppers, carrots, and hummus (or any other veggies you like!)
Drinks: use refillable water bottles instead of buying plastic bottled water, a great alternative to bottled sports drinks is to use powdered drink mixes such as Liquid IV, Drip Drop, Gatorade, and Pedialyte Sport.
Plan a good recovery meal! Refueling for recovery refuels muscles with carbohydrates, repairs and rebuilds muscles with protein, and rehydrates with fluids and electrolytes. Recovery meals should be consumed within one hour post-competition.
Recovery meal examples:
2 scrambled eggs with ¼ cup cheddar cheese on a whole wheat tortilla with ½ cup Greek yogurt and fruit
Chicken fiesta bowl: 1 cup brown rice, ½ cup black beans, 3 oz chicken breast, salsa, lettuce, and shredded cheese
Essentially, have your recovery meal contain around 20-30 grams of protein, plenty of fluids, and carbohydrates (calculate grams by dividing body weight by 2).
Drink around 16-24 fluid oz. for every pound lost during exercise
Share your Fargo foods on twitter with the hashtag #FuelingAtFargo!
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