Meal Plan for an Arm Wrestler

Arm wrestling is a niche sport, but it is becoming increasing popular. Whilst exceptional fitness is not imperative, explosive power and proper technique is paramount. Arm wrestlers will be regular gym-goers basing their workouts around weight training.

Like any strength sports, arm wrestlers should eat for strength and power. The key to healthy quality weight gain is to eat consistently throughout the day following a structured meal plan. Arm wrestlers should eat six or seven meals / snacks moderately large, rather than three huge meals. Include plenty of high protein food choices, like lean meat, chicken, fish, eggs and milk; fibrous low glycaemic carbs like cereals, bread, pasta, rice and potatoes; fruit and vegetables (don't forget nuts and pulses are also good sources of protein); as well as sources of essential fats.

Structuring meals is of particular importance around training sessions. Have low glycaemic carbs about 30 minutes before a workout, with a small amount of simple carbs right before and straight afterwards. It may also be useful to have protein pre-, during and immediately post workout. Protein and weight gain supplements can be useful aids to gaining size and strength, but not in place of good wholesome food.

The following is a sample day's eating for an arm wrestler weighting around 95-100kg. Adjust portions sizes appropriately if you're a different body weight, or according to results. On non-training days, the only difference should be to nutrition around a workout.

As with all the meal plans this is merely a guide and must not be stuck to rigidly! Eat a variety of different meats / fish / alternatives, complex carbohydrates, fruit and vegetables every day, and drink plenty of water. Adapt the plan to suit your own needs and lifestyle according to your results and performance in the gym in order to keep the strength gains coming.