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WINNING THE GAME Pinning Down the Facts for Wrestlers

WINNING THE GAME Pinning Down the Facts for Wrestlers.

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WINNING THE GAME Pinning Down the Facts for Wrestlers

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  1. WINNING THE GAMEPinning Down the Facts for Wrestlers

  2. Program game plan developed from materials written by:Amy Peterson, MS, RDPolk 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

  3. BEATING the COMPETITION EAT to COMPETE SUPPLEMENTAL NUTRITION WEIGHTY WOES of WRESTLING COMING CLEAN for COMPETITION

  4. 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

  6. “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

  7. The Wrestler’s 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

  8. The Road to Success Carbohydrates Fats Protein Focuses on FUEL! Fluids and Supplements Vitamins and Minerals

  9. Why are high carbohydrate foods important to wrestlers? Source: Eating for Wrestling Performance, Iowa High School Athletic Association

  10. 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

  11. Power Storage That’s enough for most high school activities. Glycogen is the major source of fuel the first 90 minutes of activity.

  12. It may be because you ran out of the quick energy carbs provide. Having trouble maintaining intensityduring a workout or game?

  13. 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.

  14. Protein Power Teen athletes need more than the average person. Most teens get plenty of protein through normal diet choices.

  15. About 15-20% of a wrestler’s calories should come from protein. A wrestler should consume about .6grams 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

  16. 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. SHOPPING for SUPPLEMENTS? Should wrestlers use any nutritional 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.

  19. Calciumhelps 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!

  20. 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 doesn’t have enough iron, you make less hemoglobin, and your body has less oxygen.

  21. The A- Z’s of Zinc • ZINCis important for healing injuries. • ZINC is important for growth. • ZINC is important in metabolism.

  22. $upplement $afety Or is it money down the drain? The TRUTH about performance-enhancing substances…

  23. 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.

  24. 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 don’t work

  25. Amino Acid Supplements Too much amino acid supplement may result in stomach cramps and diarrhea and may interfere with the absorption of other amino acids. More for your mealtime money to EAT your protein – not just pop it in a pill form! Source: Eat to Compete – Iowa State University Extension, Ruth Litchfield, PhD, RD, LD

  26. 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.

  27. 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.

  28. 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.

  29. Health Concerns for High Risks Sports • Wrestlers • Gymnasts • Dancers • Swimmers • Divers

  30. 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

  31. Disordered Eating Disasters • “Forgetting” to eat • Weight loss • Avoiding food activities • Diuretics/laxative use • Withdrawal and low self esteem • Declining performance • Unnecessary weigh-ins It’s a losing game, that can’t be won….

  32. Coaches and health care professionals who work with high risk athletes need to encourage weight loss before the seasonbegins 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.

  33. 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.

  34. 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.

  35. 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

  36. Fill’er Up With Fluids! Our muscles, brains, blood, and sweat are mostly water. If we do not have enough, we don’t work right, think right, lose strength, and our heart works harder.

  37. Drinking fluids is the most important thing. Water, or a sports drink containing no more than 8% carbohydrate, are both good choices.

  38. 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

  39. 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

  40. 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.)

  41. Potassium also replaces body losses in proportion to what is lost in sweat. A potassium level of 30 – 50 milligrams is recommended.

  42. What should wrestlers drink between weigh-in and competition? Source: Eating for Wrestling Performance, Iowa High School Athletic Association

  43. 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

  44. 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!!

  47. 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

  50. 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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