Download The facts about about wrestling:

Wrestling:
Successful Sports
Nutrition Strategies
NYSPHSAA
Wrestling:
A different Sport
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Flexibility
Strength
Endurance
Skill
Weight Control
Successful Wrestling
 Increase Skill
 Improve Conditioning
 Strength, Flex,
Endurance
 Goal: Prevent
Fatigue during
wrestling!
Wrestlers hope to replenish body
fluids, electrolytes and glycogen in the
brief period between practices and
competition. Reestablishing bodily
fluids, however, may take 24-48 hours;
replenishing glycogen may take 72
hours, and replacing lean tissue might
take even longer.
In short, weight cutting appears to
influence the wrestler’s energy
reserves, fluid levels, and electrolyte
balances.
So, how do we obtain
the Energy, Power,
Strength and Speed to
be a successful
wrestler?
Energy for Wrestling
 Quality sources of
food; Fats, Protein
and
Carbohydrates
 Quality sources of
Fluids
Where does all that
energy come
from…?
Fat
Carbohydrates
FAT
Oxygen
Glycogen
(Carbohydrate)
Glucose
The more efficiently a wrestler
uses fat as a source of energy,
the less the wrestler will rely on
glycogen for energy, hence the
more glycogen will be spared,
therefore enabling the wrestler to
delay the onset of fatigue.
Therefore, the major source of
energy for the wrestler is
MUSCLE GLYCOGEN!!
Wrestlers Need a
Nutrition Game Plan…
The Nutrition Game
Plan Can
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Increase energy and stamina
Improve concentration
Help muscle growth and strength
Decrease injuries and illness
Reduce the risk of life threatening
diseases
 Allow wrestling to be more fun!
Wrestlers: NUTRITION GAME
PLAN
 Follow a balanced training diet
 Whole Grain carbohydrates
 Lean sources of Protein
 Healthy Fats
 Drink to stay hydrated
 Replenish nutrients after practice and
matches
 Decrease body fat and still maintain
muscle mass
Unrefined Carbohydrates
The less processed, the longer
sustained energy
 Vegetables
 Fruits
 Legumes
 Whole grain breads
and rolls
 Whole grain muffins
and bagels
 Whole grain
Crackers and
pretzels
 Whole Grain Hot and
cold cereals
Carbohydrate…The important energy for
Muscle Growth
 protein provides amino acids which promote
muscle growth and recovery from strength
training, however
 the most important nutrient for the energy for
strength building is Carbohydrate
Eating adequate amounts of
carbohydrate fuels the body with the
right kind of energy for tough practices
and matches and therefore saves amino
acids for their intended purpose…muscle
building and recovery.
Insufficient Protein
Can Lead To:
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Anemia
Fatigue
Stress Fracture
Impaired muscle growth
What are the best ways to get
protein in foods?
Food
Protein content (grams)
5 oz. chicken breast (one half)
42 g
4 oz. lean sirloin steak
34 g
4 oz. turkey slices
25 g
1 cup mixed nuts
23 g
1 large hamburger
22 g
2 cups lowfat milk
16 g
2 eggs
12 g
2 Tbsp. peanut butter
8g
1 oz. cheese
7g
1 slice cheese pizza
7g
Why are fats important for
the Wrestler?
 Contain essential vitamins and minerals for
peak performance
 Provides and important source of sustained
energy.
 Essential for proper growth and development
 They are satisfying
 Just don’t go overboard
 Be mindful of the type of fat
Choose fats wisely:
Emphasize Mono, Poly,
Omega 3 FA
Emphasis
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Monounsaturated
 Olive oil, canola oil, peanut oil
 Most nuts
 Polyunsaturated
 Corn oil, safflower oil, soy oil
 Nuts, seeds
 Omega-3-fatty acids
 Walnuts, coldwater fish; herring, mackerel, salmon,
sturgeon, anchovies, flaxseed
Minimize
 Saturated
 Animal sources; beef, lamb, veal, pork
 Dairy sources; butter, cream, cheese, whole
milk
 Trans Fatty Acids
 Hydrogenated or partially hydrogenated fats;
coconut oil, vegetable shortening (Crisco)
Energy Bars
Drink ample amounts of water
Read the labels, choose high carbohydrate bars
 Advantages
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Source for extra carbohydrates
Convenience
Good choice on a ‘nervous stomach’
Satisfies a sweet craving
Realistic option
Liquid Meals: Shakes,
canned Drinks
 Boost, Ensure, Sustacal, Gatorlode
 Advantages include:
 leave the stomach rapidly and help avoid
pre-comp nausea
 Produce a low stool residue , therefore
help keep immediate weight gain to a
minimum
 Satisfy hunger and supply energy, without
a feeling of “fullness”
 Home-made = 1% milk, fruit, non-fat dry
milk powder
Drink To Stay
Hydrated
As little as 2% body weight loss
from sweat will impair
temperature regulation and
athletic performance
145 LB. wrestler loses 2% of weight
from sweat = 3 pound weight loss
When dehydration results in fluid loss
more than 2-5% of your body weight
significant negative changes occur with
exercise which may include
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Decreased Muscle Strength and Endurance
Decreased heart Function
Eye Trouble
Reduced Nutrient Exchange and Acidosis
Heat Illness
Decreased Kidney function
Electrolyte Problem
Mood Swings and Mental Changes
Weigh in Before and
After Every Workout
1 pound water loss requires
20 ounces fluid
Guidelines to Avoid
Dehydration
 Drink before thirst sets in
 Weigh in before and after every workout
 Drink enough fluid to have a pale yellow urine that
doesn’t smell strong (20 ounces/lb)
 Avoid caffeine (coffee, tea, soda) and alcohol, both
act as diuretics
Guidelines To Avoid
Dehydration
 Drink 2 - 3 cups (16-24 ounces) water 2 hours before
practice or a match
 Drink 1- 2 cups (8-16 ounces) water 15 minutes
before practice or a match
 When possible, drink 1/2 cup (4 ounces) water or
sports drink during practice every 15-20 minutes
 Replace sweat loss with 2 ½ cups (20 ounces) of
water for each pound lost
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Symptoms of
Dehydration
Headache
Fatigue
Dizziness
Nausea
Chills
Clammy skin
Dark colored, strong smelling urine
Muscle cramping
Decreased strength
Remember…
If you are feeling thirsty, you are already
dehydrated!
DRINK BEFORE YOU ARE THIRSTY
Sports Drinks
 6 - 8% glucose or sucrose found in
sports (60-80 calories per 8 ounces)
drinks is absorbed as rapidly as water
 Glucose and sodium combination
increases fluid absorption
 More than 10% carbohydrate can lead
to cramps, nausea, bloating and
diarrhea, such as soda, juice, high
carbohydrate fluid replacements
Tips for passing the
specific gravity urine test
 Avoid foods that cause water loss like
caffeine, soda and chocolate for 24 to 48
hours prior
 Avoid all types of supplements
 Avoid heavy exercise for 24 hours prior
 Avoid being tested early in the AM
 Drink adequate fluids for a few days
before
What foods and fluids are
optimal during recovery?
 Research states that consuming CARB and
Pro within 2 hours of exercise promotes
optimal recovery.
 Examples include;
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Milk with cereal
Peanut butter and whole grain bread
Turkey on Rye
Hummus with Pita
Understand
Glycemic Index of Carbohydrates
The increase in blood
glucose levels after a food
or combination of foods are
consumed
Using the Glycemic Index
to Improve Performance
 Precompetition
 Medium to Low GI to
allow a more gradual
entry of glucose,
therefore more
sustained availability
Using the Glycemic Index
to Improve Performance
 Secret…You can have your cake and eat it too!
 Post competition
 High GI immediately after to improve glycogen
replacement
Glycemic Index of Foods
 High >70
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Potatoes
Rice
White (processed) bread
Processed cereals
Rice cakes
Mango
Pineapple
Dates
Raisins
 Low <55
 Whole grain, dense bread
 Brown rice
 Legumes; lentils,
chickpeas, baked beans
 Sweet potatoes
 Oatmeal
 High fiber cereal
 Grapenuts
 Apples
 Citrus fruits
Tournament Eating
 Plan ahead; take a cooler of foods from home
 Eat a small snack (200 – 300 Cal.)
 Try liquid meals if there is less than 1 hour before
competition
 If eating a large meal, be sure to eat at least 3 hours
before competition
 Stay Hydrated. Drink at least 2 cups (20 oz.)of fluid
within the hour before a match. Be sure to drink your
needed amount of fluid throughout the tournament day.
Wrestling: Cutting
Weight, Maintaining
Muscle
Maintain Lean Body
Mass
Weight loss must come
from body fat, not from
muscle or dehydration!
Weight Loss Goal
NYSPHSAA Wrestling Minimum
Weight guidelines for weight
loss should not exceed 1.5% of
body weight per week or about
1kg (2.2lb) per week
For example;
BW 162 lb x.015 = 2.43
2.43 lb weight loss per week
Goal 152 weight class
Therefore 10 lb weight loss divided by
2.43 = 4.12 weeks or 5 weeks before
the weight assessment
The Weight Loss Plan
 3500 kcal = 1 pound of fat
 A 2 lb weight loss per week requires a 7000 cal
deficit, that means a caloric daily loss of 1000
calories.
 The wrestler should reduce caloric intake by
500 calories and increase caloric expenditure
through physical activity by another 500 cal.
 No Simple Task, this requires dedication,
commitment and focus on the details.
 Long term planning is required
Weight Loss Golden Rule
 Never starve or dehydrate your body;
 The less calories you consume over time, the
slower your metabolism will become and
therefore the less weight you will lose;
 Weight bouncing could hinder future weight
loss attempts, leading to weight loss
frustration, which in turn could lead to drastic or
pathogenic weight loss methods.
The Parents’ Role in a
Young Wrestler’s Health
 Control the food, not your child.
 Keep offering rejected foods
 Be sure your child is getting enough calories and
proper nutrients in their diet.
 Limit juice and soft drinks.
 Set a good example.
 Sit down to a family meal.
 Turn off the T.V.
 Minimize fast food
 Parental involvement is the key to successful weight
management
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From Championship Nutrition and Performance; The wrestlers Guide to Lifestyle, Diet and Healthy Weight Control.
Nicholas Rizzo, M.D.
What’s a Parent to Do?
 Be a role model by
demonstrating a positive
attitude toward body
weight and shape
 Encourage healthy
eating behaviors
 Discourage unhealthy
dieting
 Avoid negative
comments regarding
their son/daughter’s
weight and appearance
 Do not be overly
controlling nor restrictive
with their teen’s diet
 The most significant
factor influencing a
child’s weight concerns
and dieting behavior was
the father’s opinion of his
child’s weight.
How do you know if
your wrestler has
crossed the line from
“normal” to excessive
body weight concern
or weight control?
Warning Signs for
Disordered Eating..
 Decreased performance
 Avoidance of social
events with teams or
friends
 Preoccupation with
weight, food and calories
 Severe Weight loss or
maintenance of low body
weight
 Low self-esteem
 Excessive exercise
 Recurrent injuries,
possible from excessive
exercise
 Decreased energy
 Fear of gaining weight
 Mood Swings
 Depressive symptoms
 Bingeing and or Purging
 Excessive concern with
body size, weight or
shape
What to do if you have a
concern
(Coach, Parent, Teammate)
 Approach athlete with support and concern
 Express concern about health/performance
 Be objective, be specific. List what you have seen and heard that
led you to be concerned.
 Allow athlete to respond. Listen!
 If athlete is in denial, teammate should talk to the coach in private.
 Parents and coaches should discreetly gather information about
the athletes energy, mood, and behavior.
 Communicate concern to the Primary Care Physician
 Provide support and guidance and of course unconditional love
 Always look out for yourself and your teammates!
What Not to Do if you have a
Concern
 Talk to teammates, rather than the specific
athlete
 Demand to stop behavior or risk punishment
 Try to solve the problem alone
 Dismiss warning signs
 Argue; explain calmly, but firmly that this matter
needs to be further evaluated.
 Become angry or express disappointment
Allow Peak Performance to
be the goal not the weight
loss itself !
 The wrestlers focus should be on skills,
drills, strength, endurance, as well as
technique and not on weight loss
strategies.
Nutritional Supplements;
Creatine, “Andro”, Amino
Acids, Ginseng, etc.
 Supplements can be dangerous. A better
approach:
 Do the work: follow a strength training program
 Fuel the work: add 500-1000 EXTRA calories
per day – and not just in protein
 Eat several small, balanced meals to fit in these calories
 Pack nutritious, high-energy snacks
 Drink healthy, high-carbohydrate beverages
 Keep it natural: increased muscle work and food
fuel will do the job – without supplements
In Conclusion..
Concentrating on wrestling rather than on cutting
weight will make you a better wrestler
To grow naturally and increase strength, wrestlers
need the same nutrients as other teenagers, but
need more calories to meet the demands of daily
training
Fasting causes the body to use muscle proteins for
energy even if fat is available. This limits muscle
growth and strength development
A proper diet will help wrestlers lose fat weight
without sacrificing muscle tissue or becoming
dehydrated
More facts about weight loss and
wrestling
Losing weight rapidly results in a loss of both
muscle tissue and water
Losing weight gradually (1.5% body weight) is
the best way to lose fat and keep muscle
Proper training includes practicing proper
nutrition every day
Practicing good nutrition and proper weight
control methods is vital to achieving peak
physical performance