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Performance Nutrition
for
Annandale Atoms Wrestling
Cheryl Toner, MS, RDN
Sports Dietitian
[email protected]
PERFORMANCE NUTRITION
A TEAM PLAYER THAT MAKES THE DIFFERENCE
Physical Conditioning
Strategy
Desire
Mental
Toughness
Coaching
Performance Nutrition
Cheryl Toner, Sports Dietitian
[email protected]
5 Ways to Amplify
Wrestling Performance
1. Get a good night’s sleep.
2. Start and stay hydrated.
3. Eat enough.
4. Eat the right stuff.
5. Eat it at the right time.
Cheryl Toner, Sports Dietitian
[email protected]
1. Get a Good Night’s Sleep
 Sleep deprivation has metabolic affects
– Reduced insulin sensitivity and higher diabetes
risk
– Increased appetite
Sleep
– Reduced energy expenditure
• Focus on quantity
• Focus on quality
Physical
Mental
Training
Training
Performance
Cheryl Toner, Sports Dietitian
[email protected]
Nutrition
2. Start & Stay Hydrated
Why?
• MWW- Normal Hydration REQUIRED
• With weight loss of 2% or more:
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Muscle cramps
Loss of coordination
Fainting
Personality change
Decreased blood pressure
Increased core temp
Increased heart rate
Cheryl Toner, Sports Dietitian
[email protected]
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Headache
Flushed skin
Weakness
Poor concentration
Light headedness
Nausea
Vomiting
2. Start & Stay Hydrated
How?
Before exercise
150 lb
After exercise
147 lb
3 lb
(2% of starting body weight!)
3 x 20 =
60 oz needed to replace lost fluids
Cheryl Toner, Sports Dietitian
[email protected]
2. Start & Stay Hydrated
Have a plan!
Time
Meal/Event
Fluid Intake
6am
Breakfast
1-2 cups, including milk/juice/coffee
Mid-Morning
Classes
2 cups, sip regularly on water
Mid-Day
Lunch
2-4 cups, including milk/juice
Mid-Afternoon Classes/ Pre-Training
2 cups water, sip regularly on water
4-5:30pm
Training
2-5 gulps every 15-20 minutes
By 6pm
Post-Training
Recovery milk or other beverage
7-8pm
Dinner
2 cups, including milk/juice
9-10pm
Bedtime
1 cup water
Cheryl Toner, Sports Dietitian
[email protected]
3. Eat=Enough
ENERGY
CALORIES
 Calories are a measure of energy
 Your body uses energy to do work  FUEL
RMR
+
Cheryl Toner, Sports Dietitian
[email protected]
Growth
+
Daily
Activity
+
Exercise
3. Eat Enough
for YOU
 Eat the right amount of energy (calories) for
YOUR body
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Carbohydrates, Protein, Fat
MICROnutrients help your body use calories well
RDA - general guidelines
You are unique!
• Stages of development
• Frequency, intensity, duration of physical activity
Cheryl Toner, Sports Dietitian
[email protected]
3. Eat Enough
Why?
 MMR REQUIREMENTS
 Body fat minimums
 Rate of weight loss maximums
 Consequences of Under-Fueling
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Weight loss
Strength loss
Poor adaptation to training
Diminished performance
Soreness, joint pain
Chronic fatigue
Lethargy (tiredness)
Cheryl Toner, Sports Dietitian
[email protected]
 Micronutrient
deficiency
 Respiratory infections
 Menstrual or
endocrine
abnormalities
 Decreased bone
mineral density
3. Eat Enough
When Trying to Reduce Weight?
 For weight class goals, consider both weight loss
and gain options
 Lose weight via fat; retain muscle mass
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Males: - 300-500 kcal/week
Females: - 200-300 kcal/week
 Gain weight via muscle mass
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Males: + 400-500 kcal/week
Females: + 300-400 kcal/week
Cheryl Toner, Sports Dietitian
[email protected]
4. Eat the Right Stuff
Balance & variety
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Vegetables 3+
Fruits 3-5
Grains 9-15
Milk Products/Alternatives 3
Meat/Plant Protein Foods 12 oz
Spices!
Fluids
4. Eat the Right Stuff
Power Snacks
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Handful of nuts + orange
Greek yogurt + apple
1 cup skim chocolate milk
½ nut butter + fruit sandwich
Trail mix: ¼ cup dried fruit + nuts + cereal
Hummus + veggie roll-up
½ cup tuna + crackers
http://www.teamusa.org/About-the-USOC/Athlete-Development/SportPerformance/Nutrition/Resources-and-Fact-Sheets
5. Eat it at the Right Time
Breakfast
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Jump-start metabolism
Enhance energy level
Provide fuel for classes and workouts
Athletes who eat breakfast really do eat
more appropriate amounts throughout the
day than people who skip
Cheryl Toner, Sports Dietitian
[email protected]
5. Eat it at the Right Time
Breakfast
2 slices of whole wheat toast
2 tablespoons of peanut butter
1 banana
2 cups lowfat milk
Omelet Wrap
2 eggs
1 oz cheese
1 oz chopped ham
1 whole grain tortilla
1 cup of 100% fruit juice
Cheryl Toner, Sports Dietitian
[email protected]
2 cups dry cereal
1 cup lowfat milk
1 oz nuts
1 pear
Smoothie
½ cup lowfat Greek yogurt
½ cup fruit juice
½ cup frozen berries or
banana
ice
Sandwich
3 oz turkey
1 oz cheese
2 slices whole wheat
bread
1 cup
5. Eat it at the Right Time
Protein throughout Day
 Spread protein evenly throughout day
 Protein in post-resistance workout snack
– Minimize muscle breakdown
– Maximize muscle growth
– Normal hormonal and immune functions
Cheryl Toner, Sports Dietitian
[email protected]
5. Eat it at the Right Time
Fueling Training
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3-4 hours before training
–
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30 minutes to 1 hour before training
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Foundation: long-lasting carbs + high-quality lean
protein
Dried fruit or juice
Crackers/Pretzels
Honey/jam sandwich
Focus on fast carbs.
Low in fiber, fat, protein. Not spicy, nothing new,
nothing risky
After training/match
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Replace carbs, add protein
5. Eat It at the Right Time
Fast Pre-Match Energy
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Avoid GI upset
Glycogen Recovery
1 g/kg within the hour before match
Small, frequent snacks
“Quick” carbs
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Grapes/bananas/melon/berries
Dried fruit
Fruit/vegetable juice
Sports drink
Jam sandwich
5. Eat It at the Right Time
Recovery Nutrition
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Within 15-20 minutes after exercise
How much time until next match/training session?
Replace fluids and electrolytes
Restore glycogen with carbohydrates
Repair with protein
Questions?