What to Eat the Week After a Wrestling Tournament

Most wrestlers (and parents) focus on one thing:

👉 making weight

👉 getting through the tournament

But what happens after?

Because the truth is—the week after a tournament is where recovery happens…and where the next performance is built.

If your athlete feels tired, sore, or flat at practice this week,it’s often not just from the matches.

👉 It’s from not refueling properly after.

What’s Happening After a Tournament

After a long competition, your wrestler is likely:

• Low on energy (glycogen depleted)

• Slightly dehydrated

• Breaking down muscle

• Mentally and physically fatigued

• 
  

And here’s the key:

👉 You don’t fix this in one meal.

👉 You fix it over the entire week.

The Goal: Reset, Refuel, Rebuild

This week is not about:

❌ restricting

❌ cutting back

❌ “getting back on track”

👉 This is the track.

Your focus should be:

✔️ Restoring energy

✔️ Supporting recovery

✔️ Preparing for the next training cycle

The Recovery Week Nutrition Formula

🍞 Carbs: Refuel Daily

After a tournament, carbs help:

• Restore energy

• Improve performance in practice

Include carbs at every meal:

• Rice, pasta, potatoes

• Oats, bread, bagels

• Fruit, smoothies

🍗 Protein: Repair + Rebuild

• Supports muscle recovery

• Helps rebuild strength

Aim for protein at every meal:

• Chicken, turkey, beef

• Eggs, Greek yogurt

• Protein shakes if needed

💧 Hydration: Don’t Stop After the Scale

Even if your athlete made weight, they may still be behind on fluids.

Signs they need more:

• Fatigue

• Headaches

• Low energy

Focus on:

• Water throughout the day

• Electrolytes if needed

🥑 Healthy Fats: Don’t Forget These

Support:

• Energy

• Hormone balance

• Overall recovery

Include:

• Avocado

• Nuts/seeds

• Olive oil

What This Looks Like (Real Life)

You don’t need a complicated plan. You need something you can repeat.

✔️ 3 meals + 1–2 snacks daily

✔️ Don’t skip meals

✔️ Even if appetite is low—eat consistently

Simple plate: ½ carbs + ¼ protein + ¼ veggies + healthy fats

👉 It doesn’t have to be perfect—just consistent.

Common Mistakes After a Tournament

❌ Undereating after making weight

❌ Avoiding carbs

❌ Skipping meals due to fatigue

❌ Not fully rehydrating

These are the reasons athletes:

• Feel flat at practice

• Struggle with energy

• Take longer to recover

Final Thought

The week after a tournament isn’t a break from nutrition…it’s one of the most important weeks for it.

Recovery is what allows your athlete to:

• Train harder

• Stay healthy

• Perform better at the next competition

Want a Simple Guide?

I created a Recovery Week Guide for Wrestlers you can save and use.

👉 Comment RECOVER on my latest post or follow along on Instagram @YourCaliforniaRD