I am a wrestler I just wanna know which foods are a def and what foods to stay away from
lots of beans might help you fart up a strom and lead to a TKO :-)
eat light and have a mix of fats,carbs, protein. pritty simple.
for eg. a peanut butter sandwich.
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Look into the book "Eat to win"
But in general, the practice of carb loading has been proven to be effective. Other than that, I wouldn't eat closer than 2.5-3 hours before a meet. This will allow you to have the maximum amount of blood flow available for muscles rather than your digestive system.