WINNING THE GAME Pinning Down the Facts for Wrestlers

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WINNING THE GAMEPinning Down the Facts for
Wrestlers
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Program game plan developed from materials
written byAmy Peterson, MS, RD Polk County
Extension EducatorUniversity of
Nebraska-Lincoln Extension Institute of
Agriculture and Natural ResourcesUniversity of
Nebraska Cooperative Extension educational
programs abide with the nondiscrimination
policies of the University of Nebraska and the
United States Department of Agriculture
November, 2007
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BEATING the COMPETITION
EAT to COMPETE
SUPPLEMENTAL NUTRITION
WEIGHTY WOES of WRESTLING
COMING CLEAN for COMPETITION
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Eating to Compete
Young athletes need to fuel for growth AND
competition.
Picture Source EAT, Wrestle and WIN, A
Nutritional Guide for Wrestlers, Eileen G. Bower,
M.A., ATC
5
The sport of Wrestling is changing.
Picture Source EAT, Wrestle and WIN, A
Nutritional Guide for Wrestlers, Eileen G. Bower,
M.A., ATC
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The new weigh-in policies have been a major move
forward for the sport of wrestling. These
changes have allowed the athletes to focus on the
sport of wrestling rather than the sport of
making weight.
John Smith Oklahoma State Head Coach
Source EAT, Wrestle and WIN, A Nutritional Guide
for Wrestlers, Eileen G. Bower, M.A., ATC
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The Wrestlers Parent

• YOU also are a part of the wrestling program!
• YOU provide food that supports your wrestler's
  plan make sure you know MyPyramid!
• YOU can encourage your child to eat well, stay
  hydrated and, if needed, take a multi-vitamin.
• YOU maintain communication. Be proud of your
  wrestler!

Source EAT, Wrestle and WIN, A Nutritional Guide
for Wrestlers, Eileen G. Bower, M.A., ATC
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The Road to Success

• Focuses on FUEL!

Carbohydrates
Fats
Protein
Fluids and Supplements
Vitamins and Minerals
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Why are high carbohydrate foods important to
wrestlers?
Source Eating for Wrestling Performance, Iowa
High School Athletic Association
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Fuel Up with Carb Foods

• Carbs are a main and immediate source of energy
  during exercise.
• Glucose comes from breaking down
  carbohydrate-rich foods
• Glycogen is a storage form of glucose (found in
  liver and muscles) that is used as an energy
  source for short-term exercise

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Power Storage

• Glycogen is the major source of fuel the first 90
  minutes of activity.

Thats enough for most high school activities.
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• Having trouble maintaining intensity during a
  workout or game?

It may be because you ran out of the
quick energy carbs provide.
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The Purpose of Protein
To make hemoglobin which carries oxygen to the
cells.
To build, replace and repair muscles and body
tissue cells in our body.
To produce enzymes, hormones, and other
substances.
To help regulate water balance, transport
nutrients, and make muscles contract.
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Protein Power

• Teen athletes need more than the average person.

Most teens get plenty of protein through normal
diet choices.
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About 15-20 of a wrestlers calories should come
from protein.

• A wrestler should consume about .6 grams of
  protein daily for each pound of body weight. For
  example, a 152 wrestler should consume about 91
  grams of protein per day.

Source Eating for Wrestling Performance, Iowa
High School Athletic Association
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Good sources of protein include

• 3 ounces of lean meat, poultry or fish 21 grams
• ½ cup of beans or peas 7 grams
• 1 egg 7 grams
• 1/4 cup cottage cheese 7 grams
• 1 ounce of cheese 7 grams
• 8 ounces of low fat milk or yogurt 8 grams.

Source Eating for Wrestling Performance, Iowa
High School Athletic Association
17
Should wrestlers use any nutritional
supplements?
SHOPPING for SUPPLEMENTS?

• If they are concerned about maintaining a healthy
  diet they may choose to take a multivitamin, but
  should not need any other supplements.

Source Eating for Wrestling Performance, Iowa
High School Athletic Association
18
Is there some magic about vitamins and minerals?
Muscular Minerals!
Vital Vitamins!
Vitamins and minerals do not provide energy. If
you eat enough carbohydrates, fats, and protein,
you will likely have the vitamins and minerals
you need to help convert these nutrients to
energy.
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Calcium helps build the strong bones athletes
depend on!
It also protects against stress fractures.

• Teens can get what they need from dairy foods,
  such as low-fat milk, yogurt, and cheese.
• Two to three servings is a great way to start.
• Choose milk with your meals and you will help
  build a strong foundation!

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Iron carries oxygen to the muscles!

• Eat red meat without a lot of fat, grains that
  are fortified with iron, and green, leafy
  vegetables.

Think about the last time you were out of breath
and gasping for air. When your body doesnt have
enough iron, you make less hemoglobin, and your
body has less oxygen.
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The A- Zs of Zinc

• ZINC is important for healing injuries.
• ZINC is important for growth.
• ZINC is important in metabolism.

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upplement afety
Or is it money down the drain?
The TRUTH about performance-enhancing substances
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Supplements may give a false sense of security.
I took my supplement, so I can pig out the rest
of the day!
This Power Pill made my muscles HUGE!
Kids may also assume that any progress they
make is because of the supplement, and not
because of hard work and training. Megadoses of
supplements do NOT make up for a lack of
talent or training and can be dangerous.
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The Power of Protein Supplements

• 98 of surveyed college students think better
  performance means high protein diets.
• 80 think that this will help increase muscle
  mass.
• 59 of weight lifters take protein supplements
  although little information supports the effect
  that extra protein has on muscle mass and
  strength.

Most supplements are supposed to help build
muscle but in reality they dont work
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Amino Acid Supplements
More for your mealtime money to EAT your protein
not just pop it in a pill form!
Too much amino acid supplement may result in
stomach cramps and diarrhea and may interfere
with the absorption of other amino acids.
Source Eat to Compete Iowa State University
Extension, Ruth Litchfield, PhD, RD, LD
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Herbal Supplements

• Supplements will not improve athletic
  performance.
• Usually used to reduce fatigue, lose weight or
  improve mental alertness.

Beware of health concerns, including strokes,
seizures, heart attacks or even death.
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Energizer Remedies?
Does caffeine improve performance?
It does not help with fat utilization.
It can help with ENDURANCE but does not spare
GYLCOGEN (fuel).
It has been declared an illegal drug in sports
competition.

• It can cause dehydration, nausea, vomiting,
  muscle tremors, and headaches.

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The Weighty Woes of Wrestling
Sports that emphasize appearance and a lean body
increase the risk for developing an eating
disorder than those who require more muscle mass,
such as football or weight lifting.
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Health Concerns for High Risks Sports

• Wrestlers
• Gymnasts
• Dancers
• Swimmers
• Divers

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Lethal Weight Loss for Wrestlers

• 3 collegiate wrestlers died from rapid weight
  loss programs to qualify for competition.
• Common weight loss tactics used
• restricted food and fluid intakes, leading to
  dehydration.
• vapor-impermeable suits, which can lead to
  hyperthermia
• exercising in hot environments

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Disordered Eating Disasters

• Forgetting to eat
• Weight loss
• Avoiding food activities
• Diuretics/laxative use
• Withdrawal and low self esteem
• Declining performance
• Unnecessary weigh-ins

Its a losing game, that cant be won.
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Coaches and health care professionals who work
with high risk athletes need to encourage weight
loss before the season begins and promote a slow,
steady, and safe weight loss during the season,
if needed for participation for that sport.

• The goal during the competitive season should be
  weight maintenance, not weight loss.

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Weight certification is meant to discourage
severe weight loss.

• As a wrestler you should know where you are most
  effective.
• The lowest weight possible is not always the
  strongest.
• Many wrestlers waste mental energy on weight
  loss.

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Weight Loss Winners

• Choose the best foods within calorie limits.
• Try to eat fewer processed foods.
• Choose nutrient dense and readily available foods
• Multi-vitamin/mineral supplement with 50-100 of
  RDA is recommended for those trying to cut
  weight.

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Down the Drain With Quick Weight Loss Tricks.

• Voluntary dehydration. This includes
• excessive exercise
• Saunas
• rubber suits
• not drinking fluids
• using diuretics
• Methods of quick weight loss, which cause
  dehydration, are unsafe and against the rules.

Source Eating for Wrestling Performance, Iowa
High School Athletic Association
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Filler Up With Fluids!

• Our muscles, brains, blood, and sweat are mostly
  water. If we do not have enough, we dont work
  right, think right, lose strength, and our heart
  works harder.

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Drinking fluids is the most important thing.

• Water, or a sports drink containing no more than
  8 carbohydrate, are both good choices.

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How to Read a Sports Drink Label
A sodium level of 50 170 milligrams per 8
ounces enhances the taste, facilitates
absorption, and maintains body fluids. Higher
amounts can lead to stomach upset and dehydration
because the body sends water to the stomach to
dilute the mixture.
Research shows that a 0 8 concentration of CHO
(0 19 grams per 8 ounces) promotes rapid fluid
replacement.
Source Eat to Compete What You Should Know
About Fluids, Iowa State University Extension PM
1965a February, 2006
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Carbohydrate concentration is NOT the same as
Daily Value. To calculate the CHO concentration
of any beverage as a percentage, divide the
amount of CHO in one serving (in grams) by the
amount of fluid in one serving (8 ounces equals
240 milliliters) and then multiply by 100.
14 grams carbohydrate ____________________ 240
milliliters
x 100 5.83 or 6 CHO concentration
Source Eat to Compete What You Should Know
About Fluids, Iowa State University Extension PM
1965a February, 2006
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INGREDIENTS WATER, SUCROSE SYRUP, GLUCOSE SYRUP,
GLUCOSE FRUCTOSE SYRUP, CITRIC ACID, NATURAL
LEMON AND LIME FLAVORS WITH OTHER NATURAL
FLAVORS, SALT, SODIUM CITRATE, MONOPOTASSIUM
PHOSPHATE, ESTER GUM, YELLOW 5.
The type of CHO (as well as the percent) affects
the sweetness and can reduce fluid intake if too
sweet. High fructose levels can cause
gastrointestinal distress by slowing absorption.
(Ingredients are listed from greatest amount to
least amount.)
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Potassium also replaces body losses in proportion
to what is lost in sweat. A potassium level of 30
50 milligrams is recommended.
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What should wrestlers drink between weigh-in and
competition?
Source Eating for Wrestling Performance, Iowa
High School Athletic Association
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About 2 hours before competition they should
drink 2 cups of fluid. This fluid may contain
about 180 calories per 8-ounce serving.
Source Eating for Wrestling Performance, Iowa
High School Athletic Association
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About 1 hour before competition they should drink
2 cups of fluids that contain some carbohydrate
and electrolytes, especially sodium and
potassium.
Source Eating for Wrestling Performance, Iowa
High School Athletic Association
45
About 15 - 20 minutes before competition they
should drink another 1 ½ - 2 cups of similar
fluid or water.
Source Eating for Wrestling Performance, Iowa
High School Athletic Association
46
Remember to drink after your workout,
too.

• A mouthful of water is about an ounce. Four big
  gulps from the fountain may be as much as ½ cup
  of water!!

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The Dangers of Dehydration

• Did you Know?
• An athlete can lose about 1 of their body weight
  through fluid loss with no apparent signs of
  dehydration.
• Thirst is NOT a good indicator of hydration. If
  you use thirst as your guide, only 50 of your
  fluid needs are replaced.
• Monitor the color of your urine. Light yellow
  means good hydration, dark yellow means
  dehydration.

Source Eat to Compete What You Should Know
About Fluids, Iowa State University Extension PM
1965a February, 2006
48
What should wrestlers eat during an all-day
tournament?
Source Eating for Wrestling Performance, Iowa
High School Athletic Association
49
Fluids, Carbohydrates, and Protein!

• Between matches, drink CHO-fluid replacement
  drinks to keep your energy levels up.
• Try to have snacks or small meals to keep you
  fueled for the entire day.

Source Eating for Wrestling Performance, Iowa
High School Athletic Association
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Baby carrots, celery, fruit, low fat granola
bars, cereal bars, and low fat yogurt are good
carbohydrate choices.
Source Eating for Wrestling Performance, Iowa
High School Athletic Association
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When eating prepackaged snack foods, choose those
that have 4 grams of carbohydrate for every 1
gram of fat.
READ the LABEL!!! before you EAT!
Source Eating for Wrestling Performance, Iowa
High School Athletic Association
52
After the Finals
Replace fluids first, then food.
Fresh fruits and veggies are a great electrolyte
replacer!
Eat a light meal with protein to recharge muscles!
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Eating fruit, turkey on bread, or a cereal bar
are good choices.
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Eating On the Road

• Plan ahead! There are lots of good choices to
  drive thru!
• Try turkey, lean roast beef, or ham sandwiches,
  bean burritos, rice, pasta, salads with turkey or
  ham low fat dressings and baked chips.
• Heart Healthy Choices are
  good choices for you, too!
• Skip the butter, gravies, special
  sauces, etc.

Source Eating for Wrestling Performance, Iowa
High School Athletic Association
55
For breakfast on-the-go, cold hot cereals,
pancakes, waffles, French toast (without extra
butter) are good choices.

• Skip the bacon and sausage.

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Say NO to Super Size!

• Super sizing an order can easily double the fat
  content compared to a regular serving size.

Source Eating for Wrestling Performance, Iowa
High School Athletic Association
57
Whats On Your Training Table?
Are pre-event meals magic?
What you eat EVERY DAY plays a bigger role!
Whats right is what works for YOU!
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If you have trained for a year, you have wasted
your time if you enter a match without proper
nutrition and hydration.
Lincoln Mcllravy Asst. Coach Iowa
Univ. 3xNCAA, World Silver 2xWorld
Bronze
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Coming Clean for Competition

• Prevent the spread of communicable and infectious
  diseases with good hygiene and proper
  handwashing.

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Preventing Unwanted Competition

• Impetigo
• Methicillin-resistant staphylococcus (MRSA)
• Herpes gladiatorum (a form of herpes that causes
  skin lesions on the head, neck and shoulders.)

Source Play Safe and Clean How to prevent the
spread of communicable and infectious diseases in
secondary school sports. Robin Waxenberg
61
Staphylococus aureus (Staph)

• Common bacteria found on the skin
• Acquired through direct contact (individuals and
  objects)
• Some carriers have no symptoms
• Found in nose, armpit, groin and similar areas
• Causes skin infections and soft tissue infections
  such as boils and impetigo
• Can cause pneumonia and bloodstream infections
• Treatment with antibiotics

Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
62
Methicillin-resistant Staphylococus aureus (MRSA)

• Cannot be treated with common penicillin-like
  antibiotics
• In the past, generally confined to hospitals,
  nursing homes, long-term care
• Community acquired Methicillin-resistant
  Staphylococus aureus (CA-MRSA) more common
• Dramatic increase among athletes

Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
63
History of Staph MRSA in Athletics

• 1984 - seen in a rugby team in London
• 1986 - outlook of boils in a football and
  basketball team in Kentucky
• 1993-1st case of MRSA in a wrestling team in
  Vermont
• 2002/03 - drastic increase in MRSA in fencers,
  football wrestlers in CA, IN, CO
• 2004/05 - spread to high school/college and
  professional athletes ( esp. football and
  basketball)

Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
64
What do you look for?

• Often mistaken for spider bites
• Often appears as boils or ingrown hairs (mainly
  in armpits, groin, neck and buttocks)
• Cellulitis- redness of the soft tissue, may see
  red streaks
• Unexplained fever, muscular pain, and/or
  fatigue-especially in the months following a skin
  infection

Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
65
Examples of MRSA wound infections
MRSA wound
False Spider bite
Weeping MRSA wound
Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
66
How do you avoid MRSA?

• Personal Hygiene is Key!
• Wash hands often

Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
67
How to wash hands

• Wet hands with WARM water.
• Soap and scrub for 20 seconds.
• Rinse under clean, running water.
• Dry completely using a clean cloth or paper towel.

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Immediately shower after each practice or
competition.
Source Play Safe and Clean How to prevent the
spread of communicable and infectious diseases in
secondary school sports. Robin Waxenberg
69
Use alcohol-based sanitizers during workouts and
games
Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
70
Do not ask for antibiotics for viral illnesses
such as colds, flu they will not help

• If you visit someone in the hospital, follow
  infection control precautions closely

Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
71
Wash all athletic clothing worn during practice
or competition daily.

• Launder uniforms/athletic gear in hot water and
  dry in hot dryer.

Source Play Safe and Clean How to prevent the
spread of communicable and infectious diseases in
secondary school sports. Robin Waxenberg
72
Clean and disinfect gym bags and/or travel bags.

• Especially important for the athlete carrying
  dirty workout gear home to be washed and then
  bringing clean gear back to school in the same
  bag.
• This problem can be prevented by using disposable
  bags for practice laundry.

Source Play Safe and Clean How to prevent the
spread of communicable and infectious diseases in
secondary school sports. Robin Waxenberg
73
Wash athletic gear and pads periodically and hang
to dry.
Source Play Safe and Clean How to prevent the
spread of communicable and infectious diseases in
secondary school sports. Robin Waxenberg
74
Clean and disinfect equipment such as helmets,
shoulder pads, catchers and hockey goalie
equipment on a regular basis with bleach.

• MRSA can live on surfaces for up to 300 days

Source Play Safe and Clean How to prevent the
spread of communicable and infectious diseases in
secondary school sports. Robin Waxenberg
75
Do NOT share towels, razors, soap or other
personal hygiene products or items with others.
Source Play Safe and Clean How to prevent the
spread of communicable and infectious diseases in
secondary school sports. Robin Waxenberg
76
All skin lesions should be covered before
practice or competition to prevent the risk of
infection to the wound and transmission of
illness to other participants.

• Only skin infections that have been properly
  diagnosed and treated may be covered to allow
  participation of any kind.

Source Play Safe and Clean How to prevent the
spread of communicable and infectious diseases in
secondary school sports. Robin Waxenberg
77
When to contact physician for skin infections ?

• Keep an eye on minor skin problems, especially
  in small children
• If wounds become infected see a doctor and ask
  to have MRSA testing done before starting
  antibiotic
• Drugs used in ordinary staph do not work
• Their use could lead to serious illness and more
  resistant bacteria

Source CA-MRSA in Schools, 2007 Trinity Medical
Center CNS Educator Group and Infection Control
Practitioners
78
TIME for QUESTIONS
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WINNING THE GAMEPinning Down the Facts for
Wrestlers
University of Nebraska-Lincoln Extension
cooperating with the Counties and the U.S.
Department of Agriculture 2007

• Additional References Not Cited
• Sports Nutrition, A Guide for the Professional
  Working With Active People, 2nd Edition, Dan
  Benardot, PhD, RD, Sports and Cardiovasculat
  Nutritionists, American Dietetic Association.
• Fueling the Teen Machine, Ellen Shanley and
  Colleen Thompson, 2001.
• Nutrition and the Teen Athlete, Linda Boeckner,
  RD PhD, Extension Nutrition Specialist,
  University of Nebraska-Lincoln Extension.
• Winning the Game Food and Fluids for Teen
  Athletes, Amy Peterson, MS RD, Extension
  Educator, University of Nebraska Lincoln
  Extension