They also need to be conscious about controlling their weight. In order to provide their body with fuel and nutrients and control their weight, wrestlers need to concentrate their nutritional efforts on eating foods that are high in complex carbohydrates and low in fat. Contrary to some opinions, wrestlers can eat a healthy, balanced diet and still control their weight. The key is choosing low-fat, high carbohydrate foods that contain important nutrients. The following are examples of foods that have high energy content without unwanted extra calories.
Canned vegetables are higher in sodium which can cause additional fluid retention and added weight.
Fresh or frozen vegetables are lower in sodium and high in nutrients. Thicker, heavier, whole-grain breads have more carbohydrates than thinner, lighter bread. This makes them slightly higher in calories, but those are nutritious calories that can be used for sustained energy as well as a source of vitamins and minerals. Adding whole milk to cereal, or fatty meat sauce to pasta greatly increases the amount of fat calories. Eating cold cereals that are fortified with vitamins and minerals are excellent sources of energy.