Nutritional Information�for �Wrestlers

Jennifer McCoy RN, MSN

• Proper training includes proper nutrition every day!
• Competition fueling is critical, but often it is just the tip of the performance iceberg, because weight maintenance and weight cutting can just as easily undermine performance as support it. (NCAA)
• There is no sense in eating well for a competition ….if you have not been eating well for training!

Basic Nutrition and Hydration

Hydration

• Water is the most important nutrient for your body.
• Decreased metabolism if you do not drink enough water.
• Assists with thermo regulation.
• Dehydration decreases your stamina and strength.
• If you are thirsty you are already dehydrated
• Increases the ability to flush lactic acid from muscles …faster recovery!

Hydration

• Change in body weight during exercise is related to fluid loss only.
• Drink before during and after training / competition
• If you lose weight faster than 3lb / week then you are likely losing water weight – and muscle.
• Rehydration takes up to 48 hours for water balance in your tissues to be restored after hydration.
• Dehydrate only 24 hours before weigh ins.
• Water not sports drinks, juice or sodas

Components of Nutrition

• Carbohydrates
• Protein
• Fats
• Vitamins / Minerals

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Carbohydrates

• Number one source of energy fall all bodily functions
• 1 gram of carbohydrates gives off 4 calories
• Two Types of Carbohydrates
• Simple (1-2 sugars0
• Great tasting
• Can cause – “Sugar highs and lows”
• Complex (3 or more sugars)
• Not as tasty
• Better for you

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Carbohydrates

• Skeletal muscles store glycogen at the highest rate right up to 2 hours after exercise (energy stores and muscle building)
• Therefore – you should consume up to 100 g (200-400cal) – 15 -30 min after exercise.
• Need to consume – glycogen / glucose before am exercise – or you will breakdown muscle to produce energy.

Carbohydrates

• Simple:
• Fruits
• Products with white flour
• milk
• Candy
• Soda pop
• Sports drinks
• Fruit juices
• Table sugar
• Cookies etc.

• Complex
• Whole meal Breads
• Whole meal Cereals
• Grains of all kinds
• Leguminous
• Veggies

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Proteins

• Primary for the growth and repair of body tissues…..especially muscle!!
• Used for fuel when absolutely necessary
• Found in all cell structures in the human body
• 1 gram = 4 calories
• Should be able to take in needed protein by eating smartly. No need for supplements.
• Over eating proteins can cause liver and kidney damage

Proteins

• Meats
• Fish
• Beans
• Soy Beans
• Tofu
• Eggs
• Milk / Milk products
• Nuts

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Fats

• Carries vitamins A,D,E, K
• Concentrated energy source for the body
• Fat cannot be converted to energy as fast as carbohydrates – requires oxygen to burn
• This means that fat is not a significant source of energy for short-term, high intensity exercise such as wrestling.
• 1 gram of fat = 9 calories
• Approximately 20% diet should come from fat

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Fats

Three types of FATS

• Saturated – bad fat
• Solid at room temp
• Increase cholesterol
• Meats and dairy products
• Polyunsaturated
• Help decrease cholesterol
• Plant source – sunflower and soybean oils
• Monounsaturated – good fat
• Helps decrease LDL – bad cholesterol
• Plant and animal fats – olive oil, fish oils, peanut, and avocados

Generally speaking: plant fats are good animal fat is bad

Fats

• Body fat does not come from the fats we eat!
• Body fat comes from taking in more calories than we burn.
• Thus – just taking fat out of our diet does not naturally mean weight loss.
• However, limiting fat is our diet is a great way to help control our diet and prevent heart disease.

Vitamins

• Help regulate metabolic reactions (start the body)
• No caloric value
• Body cannot make them
• Must be obtained via diet
• Two types
• Water soluble
• Fat soluble

Vitamins

Fat soluble Vitamins

• Required fats or oils to be absorbed
• Not needed on a regular bases – stored in the liver and fat cells (subcutaneous)
• Vitamins A D E K

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Water soluble Vitamins

• Absorbed directly into the blood stream.
• Not stored in the body – thus need to be replenished daily or every few days
• Vitamin B complex
• Vitamin C

Minerals

• Chemical elements that cannot be synthesized by the body
• Assist enzymes in all body functions
• Building materials for bones, teeth, tissue, muscles, blood and nerve cells.

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Making Weight

Weight Control + Adolescent Athlete =

Great Challenge for a Wrestler

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Initial response………STARVATION DIET:

Restricted Food intake

Decrease Fluid intake

Strenuous Exercise

Often end up with a Yo-Yo diet

OR ………….OVER EATING TO “BULK UP”

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Making the weight!

• Obtaining and maintaining optimal weight and performance is a victory not only on the mat but off the mat as well.
• Making weight means eating and drinking sensibly …not cutting food and water to �“make weight”

Making Weight

• Maintain

Calories in = Calories out

This is where you need to be during the season!

Preseason:

• Lose Weight

Calories in < Calories out

• Gain Weight

Calories in > Calories out

However all calories are not equal - and how you manage your weight loss / gain will equate establish how you feel and how you wrestle!

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Continued caloric deficit while training can impact:

• Metabolism and muscle repair
• Physical energy
• Muscle endurance
• Fatigue
• Cognitive function
• Injury and illness
• Burnout
• Decreased academic performance
• Long term health concerns

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NCAA

Preseason:

• Goal – train and eat in a manner that allows you to reach your goal weight safely!...and allows you to maintain your weight during the season.
• Your body will naturally shift 2-3 % or more of your body weight during a simple workout (mostly fluids).
• Decreasing weight needs to by done by decreasing body fat but maintaining muscle.

Preseason

• Your body can only lose 1.5% of its weight from body stores per week…so you must limit your caloric deficit …if you don’t your muscles with break down. This will effect your strength and endurance …Performance!
• Each pound weight loss equals 500 calories per day!

Weight Management

• Average adolescent male:
• 15-19 calories per pound per day
• Then add calories burned during exercise / training.

Calculations

• 150 lbs (68kg) x 17 = 2250
• 2 hour workout at 400cal = 800 calories
• 3050 calories needed to maintain current weight

Weight Management

• Your Goal should be to lose body fat …not body weight.
• 3500 calories = 1 pound of fat
• 7716 calories = 1 kilogram
• Starving our body causes muscle and tissue loss not fat lose!
• Muscle breaks down faster than fat – thus for energy (quick) you need to needed calories …or you will destroy muscle not burn fat!

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Preseason Weight Management

• Protein – 15-20% of your diet
• Carbohydrates – 55-65% of your diet
• Fat – 20-30% of your diet.

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• Eat frequent and small meals.
• Eat after practice – carbohydrates and protien
• Smaller meal closer to bedtime.

Caloric Breakdown

• 3000 calories

Carbs (60%) - 1800 calories (450g)

Protein (20%) - 600 calories (150g)

Fats (20%) – 600 calories (66g)

• 2000 calories

Carbs (60%) – 1200 calories (300g)

Protein (20%)- 400 calories (100g)

Fats (20%) – 400 calories (44g)

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Serving Size

Weight management

• Remember that as you lose weight and activity becomes easier, you will burn fewer calories performing the same activities. Because of this, it will be necessary to eat less and/or become more active if you wish to maintain the same daily calorie deficit and rate of weight loss.

When to eat!

• Eat breakfast
• Simple and complex carbohydrates / protein
• Just simple carbohydrates 10 am crash and burn
• AM Nutrition Break
• PM Nutrition Break
• Before Practice / After School
• After Practice
• Dinner

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Healthy Choices!

• Small snack before practice – Carbohydrates
• Eat 30-60 minutes post exercise
• Should include proteins
• Limit or no simple carbohydrates
• Stay hydrated…hungry drink some water
• Do not dehydrate before practice
• Nothing but water before bed – after 8pm
• Need something sweet – keep it small

General advice!

• Think about everything you are eating.
• Remember on Sunday …no practice …less calories needed.
• Limit eating to only certain locations
• Life style exercise ….walk briskly, take the stairs, etc.
• Do not take laxatives, diuretics – do not try to sweat the weight off.

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Supplements

• Unregulated Industry
• Billion Dollar Industry
• Research regarding supplements is inconsistent
• Warnings often state not intended for individuals under 18 years of age
• No studies done for those age groups
• Can effect metabolism
• Can be dangerous to liver and kidneys

Supplements are not needed if you are eating a balanced diet!

Other Factors

• Genetic Background
• Metabolic Rate
• Current Nutritional Status
• Current Dietary habits
• Current physical condition / health
• Current physical size
• Desire to improve / change
• Family support
• Hormones and Puberty

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Commitment to Succeed

But be SMART!