Can A Vegetarian Become A Good Wrestler?

Since wrestling requires sportspersons to have extraordinary strength, there are doubts whether a vegetarian diet can provide sufficient nutrition

Athletes need superior strength and stamina, even more so in sports events like wrestling. Along with high endurance exercises that prepare these wrestlers, diet is also an important factor in maintaining the required level of fitness. In this context, a common concern is whether a wrestler needs non-veg food or can they win medals even with a vegetarian diet. To understand that, let us take a look at some key aspects and real-life examples.

High protein requirement – While non-veg foods are often promoted as high protein items, the truth is that even veg items have plenty of protein. For example, lentils have around 18 grams of protein per cup (cooked) and paneer has 20 grams of protein per 100 grams. A wrestler’s protein requirement is usually around 1.2 to 2 grams per kg of body weight. These can be adequately met with a veg diet.

Energy – Vegetarian foods like rice, lentils, wheat, oats and vegetables are loaded with complex carbs. These provide adequate energy during an intense game of wrestling. Complex carbs are also useful in releasing energy in a sustained manner.

Micronutrients – A balanced vegetarian diet supplies adequate amounts of micronutrients such as iron, zinc, calcium, magnesium, iodine and various vitamins. Even if there is some deficiency, it can be easily fulfilled with fortified foods or supplements.

As is evident from above, a vegetarian diet seems adequate for a wrestler and other sports that require high strength and stamina. If there is a need, the wrestler can also take supplements derived from vegetarian sources. To further support the case of a vegetarian diet for wrestlers, let us take a look at some real-life examples.

Sushil Kumar – Coming from the state of Haryana, Sushil Kumar is a lifelong vegetarian. He has won two Olympics medals, a bronze in 2008 and a silver medal in 2012. He also won a gold medal in the 2010 World Championship. His vegetarian diet included items like paneer, ghee, lentils and vegetables. Sushil Kumar’s achievements in wrestling demonstrate that a vegetarian diet can be adequate for achieving success in wrestling.

Bajrang Punia – A vegetarian and a freestyle wrestler, Bajrang Punia won a bronze medal at the 2020 Tokyo Olympics. He has also won multiple medals at World Championship events. His diet includes items like lentils, paneer and soy products.

Dara Singh – An iconic wrestler, Dara Singh dominated national and international professional wrestling during the mid-20th century. Dara Singh was a vegetarian and known for his superior strength and charisma. His diet often includes items like dal, roti and dairy items.

As is evident with these real-life examples, a vegetarian diet can be adequate for achieving success in wrestling. Scientific studies have also noted that a vegetarian diet does not reduce strength or endurance in comparison to a non-vegetarian diet. With a proper meal plan, wrestlers with a vegetarian diet can aim to achieve world-class results without any doubts.