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.

Porridge: 75g oats + 300ml skimmed milk + water + 1 tsp sugar
2 slices granary bread toasted + natural peanut butter
Sandwiches: granary bread + tuna / chicken / ham
Large handful mixed nuts
Item fruit
Drink water
Large chicken breast or 2 mackerel fillets
100g basmati rice or wholewheat pasta
Tbsp sunflower seeds
Large mixed salad
Low fat yoghurt
4 squares Easy Flapjack
Large handful mixed nuts
Large banana
Mug green tea
30 mins pre-workout
Immediately pre-workout
20g whey protein + 15g dextrose in water
TRAIN – during workout
Sip 20g whey protein
Immediately post workout
20g scoop whey protein + 30g dextrose + 30g maltodextrin in water
Evening meal
250g lean red meat or 250g chicken / turkey or 300g white fish
60 mins later
100g basmati rice or 100g wholewheat pasta or 6-8 small boiled new potatoes or 1 large sweet potato (dry roasted)
Large serving of vegetables / salad
Low fat yoghurt
Late snack
250g quark / cottage cheese

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.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.