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Meal Plan for an Arm Wrestler

man drinking beer while arm wrestling with his friend

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; 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 are of particular importance around training sessions. Have low glycaemic carbs about 30 minutes before a workout, with a small number of simple carbs right before and straight afterward. It may also be useful to have protein pre-, during and immediately post workout. Protein and weight gain supplements can be useful aids in gaining size and strength, but not in place of good wholesome food.
The following is a sample day’s eating for an arm wrestler weighing 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 wheat 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 whole wheat pasta
Tbsp sunflower seeds
Large mixed salad
Low-fat yogurt


4 squares easy flapjacks
Large handful mixed nuts
Large banana
Mug green tea

30 mins pre-workout

4-6 oatcakes

Immediately pre-workout

20g whey protein + 15g dextrose in water

TRAIN – during the 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 whole wheat pasta or 6-8 small boiled new potatoes or 1 large sweet potato (dry roasted)
A large serving of vegetables/salad
Low-fat yogurt

Late Snack

250g quark/cottage cheese