Wrestling Nutrition

1. Wrestling Nutrition • What do these three wrestlers all have in common? • Billy Saylor (19 years old) – Campbell University, NC • Joseph LaRosa (22 years old) – University of Wisconsin – La Crosse • Jeff Reese (21 years old) – University of Michigan

2. Weight Management • Body composition is more important than body weight • Wrestlers with the largest percentage of muscle weight are in the best condition to compete • 7 to 9 percent body fat is optimal for wrestling performance • Optimum body size and composition help wrestlers achieve greater success! • Focus should be to lose body fat • Gradual weight loss will occur through the loss of body fat • To reduce 2lbs of body fat a week, you need to eliminate 7000 calories • Do you reduce 1000 calories per day; or • Eat 500 fewer calories a day and burn an additional 500 calories?

3. Most Common Weight Loss Methods • Most wrestlers come into the season over weight, train the wrong way, and use extreme measures to make weight. Number One controlling factor = Nutrition

4. Anaerobic = Without Oxygen Aerobic = With Oxygen ATP = Adenosine triphosphate ADP = Adenosine diphosphate This is the chemical energy your food creates to move your muscles FT = Fast Twitch muscle fibers (Carbs) ST = Slow Twitch muscle fibers (Fats) Nutrition Fills Your Two Fuel Tanks Duration of Exercise Fuel Tank # 1 Fuel Tank # 2 Anaerobic Aerobic (10%) FT ST Diet should be based on the demands of the sport

5. Adequate level of carbs are required daily to maintain the fuel tank for intense training Carbohydrates stores are limited thus require daily replenishing Inadequate recovery results in fatigue (fuel tank remains low) Optimal replenishment is immediately after a work-out Glycemic Index (GI) measures how fast carbs raise your blood sugar levels (glucose) Carbs with High GI break down fast (70 or more) Carbs with Low GI break down slower (55 or less) Lowering blood sugar levels is a key ingredient in weight loss – stops cravings (Serotonin) Goal is to stop body from fat storage so we can begin to burn it (www.glycemicindex.com) Carbohydrates are not Bad

6. Water and Fat are critical • Water comprises about 70% of an athlete’s body • 66 % of it is within the muscle tissue • Fat Tissue contains only 10% water • 3 % loss of water weight results in a 10% loss in strength • Too much ingested protein (excess) can increase risk of dehrydration • Feeling thirsty is a late sign of dehydration • Fat should not be feared • Fat helps absorb vitamins and make you feel full longer • Fat is also an aerobic energy source (Third Period) • Balance daily fat grams (1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated); Avoid trans fat • Olive oil, mixed nuts, flax seeds

7. What should I eat?

8. Water Lean Red Meat (93% lean) Salmon Omega 3 Eggs Lowfat Yogurt Whey Protein Powder Spinach and Broccoli Tomatoes Mixed Berries Oranges and Bananas Mixed Beans Quinoa (Ancient grain) Whole Oats Avocados Olive Oil (extra virgin) Fish Oil Mixed Nuts Flax Seeds Green Tea Greens+ (1 tsp = 6-10 servings) Super Foods you should eat!

9. How much should I eat? • Feed yourself 4 – 5 times a day; Graze instead of eating 3 big meals. Note: Based on 15 calories per lb of body weight; Move to 17-18 calories per lb of body weight as demands of competitive season increase.

10. 7 steps to the Right Body Composition • Record what you eat and how your body (metabolism) reacts • Eat about every four hours; Brain is on a four hour feeding clock • Increase whole foods, decrease calories, and increase caloric output • Lean protein, fruits and vegetables, carbs, and good fat • Take a multi-vitamin and Omega-3 fish oil supplement daily • Goal should be 7 – 9 percent body fat • Diet should be done in concert with a good running program and strength management program Enter season within 7 lbs of competition weight

11. VHSL Weight Management Program • Official body composition testing completed at beginning of season • Testing must be done between 7 Nov 05 and 29 Nov 05 • Joining the team after 22 Nov 05, initial test must be done within one week • Testing Procedures • Must be properly (1.030 or less Usg) hydrated before you can be tested • Weighed to determine Baseline Body Weight (BW) • Body Fat (BF) percentage identified utilizing skin fold measurements of the tricep, sub scapular, and abdominal skin surfaces (measured 3 times for 9 measurements) • Test identifies minimum wrestling weight at 7 percent BF and authorized weight loss schedule (weeks to lowest weight class) • Maximum weight loss is 1.5 percent of BW per week (135 lbs = 2 lbs a week) • Wrestlers are ineligible for competition at the minimum weight class until they satisfy the weight loss schedule. • Growth allowances • 1 lb on 15 Dec 05; 1 Jan 06; and 1 Feb 06

12. Fat Weight = BW * %BF LBM = BW – Fat Weight MWW = LBM / .93 (7 percent) MWL = BW – MWW Lbs/Wk = BW * 0.015 BW = Baseline Body Weight BF = Body Fat LBM = Lean Body Mass MWW = Minimum Wrestling Weight MWL = Maximum (Fat) Weight Loss 140*0.12 = 16.8 lbs 140 – 16.8 = 123.2 123.2 / .93 = 132.5 140 – 132.5 = 7.5 lbs 140*0.015 = 2.1 lbs VHSL Minimum Wrestling Weight 3.5 weeks before you could wrestle at minimum weight

13. Pre-Exercise/Competition Fueling • Choose high-carbohydrate, low-fat foods you like • Familiar and comfortable foods and drink • Choose foods you digest easily. (Carbohydrates digest the quickest; Protein slower) • Fat (especially fried foods) digest the slowest • Highly concentrated foods (energy gels, energy bars) slow digestion • Fiber in foods slows movement of food out of the stomach • Larger volumes (gulps) of fluid exit the stomach faster than smaller volumes (sips). • Eat a meal or snack every 2-3 hours on training days; three hours before exercise • Fuel with liquids or a small snack an hour (or less) before exercise • Anxiety, stress, and high intensity exercise slow digestion • Try new foods in training situations, not competitions