Based on the amount of calories you require, you should determine how much you should get from carbohydrates, protein, and fat. Too many wrestlers focus on consuming carbohydrates and protein. What they don't realize is that cutting fat from your diet will impair your performance. Fat is important as an energy source in your body.

The glycemic index refers to the effect foods have on your blood sugar (glucose) levels. Food with a high glycemic index makes your blood sugar rise higher and faster. It's important to maintain an adequate blood sugar level to keep up your energy and your ability to focus.

High glycemic index foods can be useful during or after workouts or competitions. Low glycemic index foods can be useful before heavy activity.

If you want to experiment with high and low glycemic index foods, do so at practices, not at competition. This will give you a chance to learn what foods work best for you without harming your ability to compete.

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High Glycemic Index Foods Include: waffles, bagels, white bread, rice cakes, graham crackers, watermelon, potatoes, carrots, candy, honey

Moderate Glycemic Index Foods Include: orange juice, sport drinks, rice, oatmeal, whole wheat bread, raisins, bananas, grapes

Low Glycemic Index Foods Include: pasta, peas, beans, peanuts, pears, oranges, apple juice, skim milk

• Part 1: Fueling Up
• Part 2: Carbohydrates
• Part 3: Protein
• Part 4: Fat

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