Download Wrestling with Nutrition

Wrestling with Nutrition ’12-‘13:
“If you’re not hungry enough to eat a carrot or an apple, you’re not that hungry!”
The common misconception about weight management remains the erroneous
belief that eating 1 single meal a day will result in weight reduction. In order for your
body to burn fat, your metabolism must be fully primed and functional. Meaning, the
more spread out you eat throughout the day: the more your body will burn energy (fat),
which in turn, results in weight loss. Dieticians recommend eating 3 smaller meals and 2
light/nutritious snacks throughout the day as the number best method for healthy and
smart weight loss.
Remember: Breakfast proves essential to weight loss! It’s best to consume
beneficial calories within the first hour of waking-up, as it’s been prove to result in the
body’s utilization of more nutrients, vitamins, carbs, and protein. First thing in the morning
and immediately post-training prove the 2 most important times to both acquire and replenish
energy.
Proper nutrition for athletes doesn’t need to be complicated. Basically, just make sure to
eat a sufficient amount of beneficial calories, which should contain a combination of protein,
carbohydrates, and “good” fats (Example of “good” fat: avocado). In order to prepare for matches
and workouts, ensure you eat 3 balanced meals each day and when possible, an additional few
light, nutritional snacks.
Remember to eat a variety of foods, which means, all food groups at every meal. Plus,
greatly limit (restrict) your fast food intake, especially on the day of competitions. The
importance of eating properly pre, during, and post training/competition proves essential in the
generation and recovery of energy. Pre-match and pre-training meals remain important; however,
the replenishment and replacement of the energy (calories) and fluids utilized during competition
proves extremely vital in the prevention of muscle breakdown.
Basic energy needs depend on body size. Lighter and smaller wrestlers require a
minimum of 1,700 calories per day, while heavier and larger wrestlers require a minimum of
2,500 calories per day. As your weight drops per week, eat more servings of fruits, vegetables,
and whole grains. Ultimately, the best and most efficient way to maintain strength and energy is
to simply avoid weight cycling and/or rapid weight loss altogether. A healthy change in overall
diet and lifestyle works far better than “yo-yoing” weight loss and gain.
Eat small-to-moderate size healthful snacks/meals every 3-4 hours to help maintain
steady glucose (blood sugar) levels and avoid “crashing”. Crashing means, a sudden temporary
boost of energy levels, followed by a drastic decrease in energy levels which results in increased
feelings of sluggishness and fatigue. This will also help to control appetite and reduce binge
eating. Wrestlers require a diet where 55-60% of total energy (calories) derives from complex
carbohydrates, moderate in protein (20%), and low in fat (20-25%).
Never rely on diet as a sole means to lose weight. Training for endurance burns fat, not to
mention, weight training increases muscle, which both possess the ability to reduce the
percentage of body fat. Put simply, lean muscle mass burns fat!
Carbohydrates:
Carbohydrates provide the main fuel for any physical activity. In order to maintain high
energy levels, a moderate amount of fruit, whole grain breads/ pasta, and vegetables, must be
included at every meal. Wrestlers require approximately 3 grams of carbohydrates per pound of
body weight per day. Good sources include whole grain pita-bread and cereal, fruits and veggies.
Wrestlers must consume a balanced, relatively high-carbohydrate diet on a daily basis. Mealreplacement beverages/bars may prove useful in the hours before competition to minimize bulk in
the gastrointestinal tract and after competition when appetite may be suppressed. Before a match,
consume a high-carbohydrate, easily digested meal. High-carbohydrate supplements may prove
helpful between competitions as well, especially in tournament situations, to speed restoration of
glycogen stores in the body.
Avoid dairy products (chocolate, cheese, cream (ranch), milk, etc.) before practices and
matches. Please note: dairy products require more energy than other foods to break-down in the
stomach, which in turn, drains the body of important calories required for competition. Be
advised, the fad diets which encourage protein at the expense of carbohydrates might promote a
form of weight loss; however, they severely drain wrestlers of the energy necessary to compete
and train at a high level.
Carbohydrate filled fluids like Gatorade assist during and after practices to help quickly
replenish lost electrolytes, but due to their sugar content, shouldn’t be the main drink of choice
when not training or in competition. Eat or drink carbohydrates to replenish glycogen only after
practice or matches because many sports drinks contain high fructose corn syrup and other sugars
which will work against weight loss if consumed without working out prior. Sports drinks
provide the best results when ingested immediately after intense workouts of around 2 hours or
so. Unfortunately, there’s a common tendency to drink more of sports drinks (and anything else
for that matter) than water. This creates concern and leads to unsuccessful weight loss practices
because of the high sugar content of sports drinks. Water must remain the constant staple
throughout the entire day, every day!
A few examples of carbohydrates:
Simple Carbs= High fructose corn syrup, basic sugars (pretty much anything with a sweet taste)
Complex Carbs (Fiber) = Whole grain breads, whole grain pastas, carrots, spinach-leaf lettuce,
broccoli, bananas, tomatoes, squash.
Protein:
Protein provides the body’s last resort energy, so intake should remain limited to about
20% of daily caloric needs for a wrestler (approx. 300-400 calories). Wrestlers typically require
.55 to .8 grams of protein per pound of body weight per day, but, if caloric intake is restricted due
to the need for quick weight loss, protein needs may increase to .9 grams per pound of body
weight. Remember to grill, broil, or bake all animal proteins (chicken, turkey, and fish). Utilize
olive oil when possible and refrain from the consumption of any deep fried and/or breaded foods.
A few examples (in no particular order):
Sources: 1. Fish 2.Chicken 3. Turkey 4. Beef 5. Greek yogurt 6. Nuts (almonds, unsalted
peanuts, cashews) 7. Soy foods (tofu, edamame, soy burgers).
Fat:
Wrestlers require .45 grams of fat per pound of body weight. Choose fat from heart
healthy fats such as canola oil, olive oil, and nuts. Reduce intake of fatty foods such as butter,
heavy oils, dressings, and fried foods. Avoid fat especially before workouts and matches.
Studies show fat prevents the natural dilation of blood vessels when your body needs it most,
such as in heavy exercise.
Fluid Intake/Dehydration Prevention:
Muscles must be flooded with an adequate amount of carbs for immediate use to perform
quick, heavy muscle contractions. Provide your body with large amounts of carbs to ensure a top
performance from your body. Starvation mode will cause you to lose not only fat, but you will
probably lose muscle as well. Inevitably, you will become weaker.
Train to drink fluids during games and practices. Wrestlers are reminded to drink before
they feel thirsty and to establish a drinking schedule that works for each individual. It’s
recommended each wrestler begin the hydration process days before a match/practice session.
Drink to stay hydrated, and replace 150% of sweat loss (body weight loss) after exercise
to minimize early fatigue. Choose fluids that help re-hydrate and refuel your body. Sports drinks
containing carbs (14-17 grams/8 ounces) and a small amount of sodium chloride (salt) are
formulated to meet these goals in the short term.
After weigh-ins, first and foremost, re-hydrate with water! Next, consume a light,
complex carb filled meal with some protein or possibly consider a well-balanced mealreplacement drink/bar to top off energy reserves without causing abdominal discomfort. Before a
match, practice, or tournament always hydrate with water. During and after a practice or a match,
it’s acceptable to hydrate with a sports drink because some do possess the ability to help
accelerate the re-hydration process, due to their combination of simple-carbohydrates and sodium
(electrolytes).
Generally, the better shape you’re in, the fewer electrolytes you lose in your sweat. If
you become low on electrolytes, your body cannot retain water. In order to re-hydrate yourself
after a heavy workout, drink your electrolytes first and get your fill, and then follow with water.
Provide your kidneys plenty of water and electrolytes with which to work, and they’ll adequately
maintain a proper balance of water and electrolytes in your body. Also, your kidneys help
neutralize acids commonly produced when you exercise, which may lead to muscle fatigue,
soreness, and cramps.
Take notice of the color of your urine and remember to drink enough so it appears pale
yellow-clear. Also, watch out for a strong urine odor which may indicate dehydration. Therefore,
sweat loss, as indicated by body weight loss, should be replaced with at least 24 ounces of fluid
for each pound (16 oz.) lost. Caffeine in soda, coffee, and iced tea should be avoided because it
accelerates urine production, which could possibly lead to dehydration. Drink 2 cups of fluid 2
hours before, and then another cup 15 minutes before the match begins. In long practice sessions
or in tournament settings between matches, especially in hot, humid environments, wrestlers
should consume a cup of fluid approximately every 30 minutes. To help speed re-hydration,
wrestlers should make certain to consume lightly salted foods (i.e.: nuts) and sports drinks, which
possesses sodium chloride (salt). The salt helps the body retain more of the consumed fluids as
perspiration causes the loss of a variable amount of electrolytes (sodium, potassium, magnesium,
etc) in the sweat itself.
*Multi-Vitamins and Supplements:
In essence, if you consume a healthy diet, with numerous fruits and vegetables at every
meal, odds remain you might be receiving close to your daily value of vitamins and minerals. In
truth, not many possess the time to eat 3 well-balanced healthful meals each and every day,
especially during a hectic and strenuous wrestling season. Taking the RDA (Recommended
Daily Allowance) of all recommended vitamins ensures no major deficiencies shall occur which
may prevent the body from performing basic functions. While not 100% necessary, using dietary
supplements such as multi-vitamin or multi-mineral tablets, which contain micronutrients in
reasonable amounts may serves as an “insurance policy” of sorts.
**Important: Please check with physician before taking any vitamin or supplement, due to the
possibility of allergic reactions and health concerns, etc. Never rely solely on vitamins for
nutrition, as it remains strongly urged and recommended you attempt to gain RDA through
food consumption if possible.
Bone and Joint Maintenance:
To provide the best change of avoiding fractures and injuries to joints, you provide your
body with the building blocks necessary to make these as strong as possible. Studies show
Calcium and Vitamin D to decrease the incidence of bone fractures as Vitamin D proves
necessary for calcium absorption in the bones. Exercise can strengthen bones and joints, while
stretching provides joint flexibility, both will help to reduce and limit bone and joint injuries.
Examples of Healthier Food Choices:
-Grilled/Baked Salmon, Tuna, Tilapia, Shrimp, etc
-Grilled/Baked Chicken (not fried and/or breaded)
-Lean Turkey
-Lean Beef
-Olive Oil
-Flax Seed Oil
-Greek Yogurt
-Almonds/Cashews/Unsalted Peanuts
-Tofu/Edamame/Soy Burgers
-100% Whole Grain Pasta
-100% Whole Grain Bread/English Muffins/Pita
-Carrots
-Spinach
-Apples
-Oranges
-Grapefruit
-Broccoli
-Sweet Potatoes
-Tomatoes
-Squash
-Bananas
-Avocados
-Spinach-Leaf Lettuce (Romaine and Iceberg possess no significant nutritional value)
Samples of Convenient at School Options:
Breakfast:
We all know very few high school kids eat a “sit down” breakfast every morning, so,
with that being said, here’s a small list of choices for a quick yet nutritious breakfast,
which will help kick start your metabolism and get your body burning calories first thing
in the morning:
 Grapefruit-There’s an element within grapefruit which helps speed up your metabolism,
which in turn aids in burning fat as energy
 Bananas- The health benefits of bananas remain far too great to list here, but most
importantly, bananas possess potassium which decreases lactic acid build up in muscles,
which in turn, alleviates soreness and muscle cramping. Potassium also serves as an
electrolyte, which aids in maintaining hydration
 Apples- Complex carbs and a great way to gain hydration through a food source
 Turkey Bacon- Provides protein, plus, contains less fat and sodium than regular bacon
 A whole wheat/multi-grain English muffin with peanut butter or honey
 Avoid an overreliance on juices, due to the high sugar content (simple carbs). If you
must drink juice, ensure it’s of the 100% pure fruit juice variety and still, don’t drink too
much
 Breakfast Bars-Be leery of these because many represent nothing more than a glorified
candy bar. Don’t be fooled by marketing gimmicks or fancy language (all natural, low
fat, etc.), no 1 bar will truly serve as a healthy supplement to breakfast
Lunch:
 Lunch meat- Always ensure you purchase your lunch meat fresh sliced from the deli and
request low sodium where applicable. Thin sliced, low fat turkey presents the best
option.
 Bread- Whole wheat or multi-grain bread proves best. Exercise caution when purchasing
many whole wheat breads because “high fructose corn syrup” remains present in many
of the breads (obviously, high fructose corn syrup remains something to AVOID at all
costs when possible). White bread simply provides simple carbs and no real nutritional
value
 Grilled Chicken Breast- Can be utilized in a sandwich or on a salad
 Carrots- Great source of complex carbs
 Bananas- See Breakfast
 Apples- See Breakfast
 Greek Yogurt- Great source of protein
 Salads- The type of lettuce proves paramount as the foundation of any healthy salad.
Spring/field greens or baby spinach leaf lettuce will provide the most nutritional value,
while romaine and iceberg lettuce possess little nutritional value beyond roughage.
Ranch dressing instantly removes nearly all nutritional value from any salad (so does any
other cream based or thick salad dressing). Also, avoid cheese, bacon, and croutons,
plus use egg sparingly if at all. Salads should be colorful and contain a variety of
vegetables (carrots, tomatoes, cucumbers, peppers, broccoli, etc.)