Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What to eat before wrestling match

3 Apr 2025 · 0 min

Watch on YouTube

0:23

In this instructional YouTube segment, the speaker tells wrestlers to consume a high‑carbohydrate snack 15 minutes before a match to quickly raise blood sugar and sustain energy. He recommends three specific options—applesauce, dried mangoes, or jelly sandwiches (without peanut butter)—explaining that these foods are “super high in carbs” and will spike blood glucose, helping delay fatigue during the intense energy expenditure of a wrestling bout.

Wrestlers, 15 minutes before your match, be eating one of these 3 things: applesauce, dried mangoes, or jelly sandwiches, no peanut butter. So these foods are super high in carbs. During the wrestling match, your body is expending so much energy, and the gas that's powering that are carbohydrates. So right before your match, you need to be eating foods that are super high in carbs and that are going to spike your blood sugar right away so that you can be giving more energy to your match and you're not gonna fatigue as fast.