Wrestling: Successful Sports Nutrition Strategies

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Wrestling Successful Sports Nutrition Strategies

• NYSPHSAA

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WrestlingA different Sport

• Flexibility
• Strength
• Endurance
• Skill
• Weight Control

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Successful Wrestling

• Increase Skill
• Improve Conditioning
• Strength, Flex, Endurance
• Goal Prevent Fatigue during wrestling!

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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
  wrestlers energy reserves, fluid levels, and
  electrolyte balances.

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So, how do we obtain the Energy, Power, Strength
and Speed to be a successful wrestler?
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Energy for Wrestling

• Quality sources of food Fats, Protein and
• Carbohydrates
• Quality sources of Fluids

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Where does all that energy come from?
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Fat
Carbohydrates
FAT
Oxygen
GLYCOGEN
Glycogen (Carbohydrate)
Glucose
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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!!

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Wrestlers Need a Nutrition Game Plan
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The Nutrition Game Plan Can

• 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!

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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

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Unrefined CarbohydratesThe 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

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CarbohydrateThe 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

prote
pr
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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 purposemuscle building
and recovery.
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Insufficient Protein Can Lead To

• Anemia
• Fatigue
• Stress Fracture
• Impaired muscle growth

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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 8 g
• 1 oz. cheese 7 g
• 1 slice cheese pizza 7 g

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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 dont go overboard
• Be mindful of the type of fat

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Choose fats wisely Emphasize Mono, Poly, Omega 3
FA

• Emphasis
• 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

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• 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)

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Eating Before Competition

• Focus on foods for recovery and optimal
  performance high in carbohydrate, moderate
  protein, minimal fat
• Pretzels
• Bagels
• Crackers
• High-carb energy bars
• Cereals
• Fig Newtons
• Sports Drinks

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Energy BarsDrink ample amounts of waterRead
the labels, choose high carbohydrate bars

• Advantages
• Source for extra carbohydrates
• Convenience
• Good choice on a nervous stomach
• Satisfies a sweet craving
• Realistic option

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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

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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

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When dehydration results in fluid loss more
than 2-5 of your body weight significant
negative changes occur with exercise which may
include

• 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

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Weigh in Before and After Every Workout

• 1 pound water loss requires
• 20 ounces fluid

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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 doesnt smell strong (20 ounces/lb)
• Avoid caffeine (coffee, tea, soda) and alcohol,
  both act as diuretics

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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

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Remember

• If you are feeling thirsty, you are already
  dehydrated!
• DRINK BEFORE YOU ARE THIRSTY

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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

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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

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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
• Milk with cereal
• Peanut butter and whole grain bread
• Turkey on Rye
• Hummus with Pita

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Understand Glycemic Index of Carbohydrates

• The increase in blood glucose levels after a food
  or combination of foods are consumed

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Using the Glycemic Index to Improve Performance

• Precompetition
• Medium to Low GI to allow a more gradual entry of
  glucose, therefore more sustained availability

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Using the Glycemic Index to Improve Performance

• SecretYou can have your cake and eat it too!
• Post competition
• High GI immediately after to improve glycogen
  replacement

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Glycemic Index of Foods

• High gt70
• Potatoes
• Rice
• White (processed) bread
• Processed cereals
• Rice cakes
• Mango
• Pineapple
• Dates
• Raisins

• Low lt55
• Whole grain, dense bread
• Brown rice
• Legumes lentils, chickpeas, baked beans
• Sweet potatoes
• Oatmeal
• High fiber cereal
• Grapenuts
• Apples
• Citrus fruits

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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.

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Wrestling Cutting Weight, Maintaining Muscle
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Maintain Lean Body Mass

• Weight loss must come from body fat, not from
  muscle or dehydration!

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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

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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

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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.

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The Parents Role in a Young Wrestlers 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
• From Championship Nutrition and Performance The
  wrestlers Guide to Lifestyle, Diet and Healthy
  Weight Control. Nicholas Rizzo, M.D.

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Whats 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/daughters weight and appearance

• Do not be overly controlling nor restrictive with
  their teens diet
• The most significant factor influencing a childs
  weight concerns and dieting behavior was the
  fathers opinion of his childs weight.

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How do you know if your wrestler has crossed the
line from normal to excessive body weight
concern or weight control?
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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

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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!

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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

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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.

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Nutritional SupplementsCreatine, 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

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In Conclusion..

• Concentrating on wrestling rather than on cutting
  
• weight will make you a better wrestlerTo grow
  naturally and increase strength, wrestlers need
  the same nutrients as other teenagers, but need
  more calories to meet the demands of daily
  trainingFasting causes the body to use muscle
  proteins for energy even if fat is available.
  This limits muscle growth and strength
  developmentA proper diet will help wrestlers
  lose fat weight without sacrificing muscle tissue
  or becoming dehydrated

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More facts about weight loss and wrestling

• Losing weight rapidly results in a loss of both
  muscle tissue and waterLosing weight gradually
  (1.5 body weight) is the best way to lose fat
  and keep muscleProper training includes
  practicing proper nutrition every dayPracticing
  good nutrition and proper weight control methods
  is vital to achieving peak physical performance