If you run and cut 700 calories from your diet every day, you will lose two pounds a week. If you have a lot to cut, you should start before wrestling season to get to you weight at an acceptable level. The running will also help you to get in shape. Sports performance may increase your demands for certain vitamins, especially when weight reduction is required. Fat soluble vitamins such as vitamin A,D,E, and K need not be supplemented if a balanced diet is followed.
Carbohydrates are also very important in the diet of a wrestler.
They are key in helping build and maintain energy and strength. Carbohydrates will be the greatest amount of food type consumed. To determine the amount of carbohydrates you need, subtract the number of calories in the protein foods you ate from your daily intake. The result is the amount of calories you should eat in the form of carbohydrates. Proteins also are important in the building of muscle.