Four-Week Nutrition Camp for Wrestlers
Overview
This 4-week camp empowers high school and middle school wrestlers with practical nutrition strategies to enhance performance, maintain healthy weight, and avoid harmful practices like crash dieting or dehydration. Each 50-minute session includes 40 minutes of instructor-led content and 10 minutes of group discussion, with hands-on activities and homework to reinforce learning.
Session Breakdown
Session 1: Nutrition Basics and Goal Setting
Learn macronutrients (carbs, proteins, fats), energy balance, and what hydrating properly means. Set goals and track food intake with a log.Session 2: Undereating, Crash Diets, Dehydration, and Hormones
Explore dangers of undereating and crash diets, safe weight management, and handling plateaus. Girls’ session covers hormonal health (e.g., iron, calcium needs).Session 3: Timing and Quality of Food Choices
Master meal timing (pre/post-workout), choose whole foods, and build wrestler-friendly meals to optimize energy and peak performance.Session 4: Staying on Track and having a Healthy Relationship with Food
Set season and off-season goals (bulking, cutting, strength), meal prep tips, things to look at for plateaus, being consistent, and build a support system.
Why Join?
Tailored for young wrestlers to boost strength, endurance, and recovery.
Practical tools: How to put together meals, portion guides, hydration tips.
Safe, evidence-based strategies to avoid risky weight cuts.
Details
Location: 106 Louviers Dr, Newark, DE 19711 (Delaware Dragon Martial Arts)
Audience: Geared toward high school and middle school wrestlers (girls’ and boys’ sessions), but any wrestler is welcome to join!
Format: 50-minute weekly sessions (40 min instruction, 10 min discussion).
Materials: Handouts, food logs, goal-setting worksheets.
