Wrestling: Successful Sports Nutrition Strategies

1. Wrestling: Successful Sports Nutrition Strategies NYSPHSAA

2. Wrestling:A different Sport • Flexibility • Strength • Endurance • Skill • Weight Control

3. Successful Wrestling • Increase Skill • Improve Conditioning • Strength, Flex, Endurance • Goal: Prevent Fatigue during wrestling!

4. 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.

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

6. Energy for Wrestling • Quality sources of food; Fats, Protein and Carbohydrates • Quality sources of Fluids

7. Where does all that energy come from…?

8. Fat Carbohydrates FAT Oxygen GLYCOGEN Glycogen (Carbohydrate) Glucose

9. 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!!

10. Wrestlers Need a Nutrition Game Plan…

11. 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!

12. 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

13. Vegetables Fruits Legumes Whole grain breads and rolls Whole grain muffins and bagels Whole grain Crackers and pretzels Whole Grain Hot and cold cereals Unrefined CarbohydratesThe less processed, the longer sustained energy

14. 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 prote pr

15. 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.

16. Insufficient Protein Can Lead To: • Anemia • Fatigue • Stress Fracture • Impaired muscle growth

17. 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

18. 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

19. 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

20. 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)

21. 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

22. 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

23. 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

24. 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

25. Weigh in Before and After Every Workout 1 pound water loss requires 20 ounces fluid

26. 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

27. 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

28. Symptoms of Dehydration • Headache • Fatigue • Dizziness • Nausea • Chills • Clammy skin • Dark colored, strong smelling urine • Muscle cramping • Decreased strength

29. Remember… If you are feeling thirsty, you are already dehydrated! DRINK BEFORE YOU ARE THIRSTY

30. 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

31. Tips for passing the specific gravityurine 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

32. 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

33. Understand Glycemic Index of Carbohydrates • The increase in blood glucose levels after a food or combination of foods are consumed

34. Using the Glycemic Index to Improve Performance • Precompetition • Medium to Low GI to allow a more gradual entry of glucose, therefore more sustained availability

35. 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

36. High >70 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 Glycemic Index of Foods

37. 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.

38. Wrestling: Cutting Weight, Maintaining Muscle

39. Maintain Lean Body Mass Weight loss must come from body fat, not from muscle or dehydration!

40. 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

41. 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

42. 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.

43. 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 • From Championship Nutrition and Performance; The wrestlers Guide to Lifestyle, Diet and Healthy Weight Control. Nicholas Rizzo, M.D.

44. 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. What’s a Parent to Do?

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

46. 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 Warning Signs for Disordered Eating..

47. 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!

48. 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

49. 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.

50. 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