Effectiveness of Balanced Diet vs High-Protein Diets in Managing Weight and Improving Performance in Indian Wrestlers

Abstract This study investigates the comparative effectiveness of balanced diets versus high-protein diets in managing weight and improving performance in Indian wrestlers, focusing on both short-term and long-term impacts on body composition, muscle mass, strength, endurance, and recovery. Given the high demand for weight management in combat sports such as wrestling, athletes often adopt specific dietary strategies to maintain their weight class while optimizing performance; however, the ideal diet for these athletes remains an area of debate. The balanced diet group followed a conventional sports nutrition approach, ensuring adequate intake of carbohydrates (45-60%), proteins (15-30%), and fats (20-35%), which is designed to provide sustained energy, muscle preservation, and recovery post-training. In contrast, the high-protein group adhered to a regimen with increased protein intake (up to 1.5-2.0 grams of protein per kg of body weight) to enhance muscle repair and growth, with reduced carbohydrate intake. Participants from both groups were monitored over a 12-week period, with data collected on body composition through bioelectrical impedance analysis (BIA), strength performance via one-repetition maximum (1RM) testing, endurance through VO2 max assessments, and recovery through subjective self-reports and biomarkers (such as creatine kinase levels). Findings indicate that while both diets contributed to significant reductions in body fat percentage and weight, wrestlers on the high-protein diet experienced a greater preservation of lean muscle mass, a key factor in sustaining strength and endurance during competitions. Furthermore, the high-protein group showed more rapid recovery times, as evidenced by lower levels of muscle damage biomarkers. However, the balanced diet group exhibited more consistent overall performance improvements in strength and endurance tests, likely due to better energy availability from carbohydrates. The research highlights that while a high-protein diet may be advantageous for muscle retention and recovery in weight-class sports, a balanced diet remains superior for optimizing overall athletic performance and energy balance. These results provide crucial insights for coaches, athletes, and sports nutritionists in the context of Indian wrestling, where maintaining body composition and maximizing performance is essential for success in both domestic and international competitions. The study also suggests the need for personalized nutritional strategies based on individual wrestler needs, considering both performance goals and health outcomes.