They forget that food provides nutrients to fuel their bodies. However, the scientific facts are simple: poor nutrition will hamper performance. The body cannot function at its best when it lacks vital nutrients. Consider these points:. WRESTLING WEIGHT. There are several factors to consider when deciding your "best" wrestling weight, but the most important is: How much weight can you safely lose and still perform well?

The weight class you choose should not be so low that you have to sacrifice good nutrition for the sake of making weight. In addition to the adverse physical effects of trying to cut too much weight, unhealthy weight loss practices affect you psychologically; the more you worry about your weight, the less you concentrate on your wrestling.

Here is how to determine your "minimum" safe weight for competition. Body fat percentage can be determined by measuring the thickness of certain skinfolds on the body. Many health care professionals will be able to perform these measurements for you. The results of the skinfold measurements will give you a good estimate of what percent of your body is fat.

The goal of safe weight loss is to lose excess fat weight. Not all fat on your body can be considered "excess" fat. A certain amount of fat is essential for use as energy, to act as a shock absorber for your internal organs, to insulate your body from the cold, and to store certain nutrients.

Seven percent body fat is considered the lowest healthy level of fat content for teenage males. It is just a guideline for you to follow. Most wrestlers perform very well at a higher percentage of body fat.

Many health care professionals will be able to help you determine your minimal wrestling weight. There are several factors to consider when deciding your "best wrestling weight," but the most important is: how much weight can you safely lose and still perform well?

Cutting and Maintaining Weight. Once you've determined your weight class, you should next develop a plan for making and maintaing the weight.

Plan your diet to lose not more than pound each week. For example, if you determine you want to lose 10 pounds, allow at least 5 weeks 2 lbs.

If you plan ahead, the gradual reduction in weight can be easily accomplished. Also, to achieve your goal, you must understand the principles of good nutrition. Wrestlers can achieve a balanced diet by following the dietary guidelines provided in the food pyramid.

The training table guidelines listed below indicate the minimum number of servings from each food group for each day. The menus in Appendix A show examples of these recommendations.

The pyramid is divided into 4 levels according to the needs of your body. The base of the pyramid contains foods including grains such as oats, rice and wheat, and the breads, cereals, noodles and pasta made from them.

Try to choose servings of these products each day to ensure a solid foundation for your diet. Foods from this group are high in complex carbohydrates, which are the main energy source for training and other body functions.

The next level of nutrition in the food pyramid includes foods from the vegetable and fruit groups. These foods include all fresh, frozen, canned and dried fruits and vegetables and juice.

These groups are loaded with vitamins and minerals, carbohydrates and fiber. It is recommended that your diet consists of servings of vegetables and servings of fruit each day to ensure an ample supply of vitamins, minerals and carbohydrates. The next level of nutrition in the food pyramid consists of 2 food groups: the dairy products, including milk, yogurt and cheese; and the meat products, including meat, poultry, fish, dry beans, eggs and nuts.

These groups are rich in proteins, calcium, zinc, iron, and vitamins, and are essential for healthy bones and muscles. Choose low fat dairy products and lean low fat meat products to get the full advantage of these foods without excess fat calories.

Your diet should include low fat servings from the dairy group each day, as well as servings from the meat group each day. Appendis A give some examples. The top of the food pyramid includes nutrients that should be used sparingly in your diet, including fats, oils, and sweets. Many of these nutrients are already present in foods previously discussed and are often added in processed foods.

Be careful in your selection of foods and check food label for added sugars and fats that can add calories to your diet without significantly increasing their nutritional value.

A "calorie" is a unit used to describe the energy content of foods. Your body requires energy, and the food you eat supplies that energy. When you take in more food calories than you use, those extra calories are stored as fat, and you gain weight.

Weight loss occurs when you consume fewer calories than you use. This causes your body to utilize its stored fat for energy, and you lose weight as a result. Losing weight gradually helps assure that mostly fat will be lost.

Losing weight too quickly will cause you to lose muscle and water in addition to fat, sapping your strength and endurance in the process. Gradual weight loss is best accomplished by combining your training with a slight reduction in food intake. Remember, your body requires a certain amount of enery and nutrients just to keep you alive and healthy.

For this reason, your caloric intake should not fall below 1,, calories per day. In planning your diet, it will be helpful to estimate how many calories you need each day.

Caloric needs differ from wrestler to wrestler depending upon body size and activity level. You can estimate the minimum number of calories you need each day by using the graph in Figure 1. Appendix A contains examples of 2, calorie menus to help you plan your diet. Appendix B can help you plan to eat wisely at fast-food restaurants.

Remember, your body requires a certain amount of energy and nutrients just to keep you alive and healthy. Your body depends upon a constant supply of nutrients to keep it functioning. There are six essential groups of nutrients your body needs every day: water, carbohydrates, protein, fats, vitamins, and minerals.

These nutrients work together to build and fuel your body. The most important nutrient for any athlete is water. Water is absolutely essential for optimal health and peak performance.

You may be surprised to know that dehydration is a major cause of decreased performance. Some wrestlers are more sensitive to dehydration than others. Even modest levels of dehydration should be avoided because dehydration harms performance. It is important to drink plenty of fluid during practice and between matches.

Not only will you feel better, but you may also find you have more endurance. During physical activity, thirst is not an adequate signal of need for fluid. Follow the fluid guidelines listed below:.

Excellent sources of carbohydrates include breads, pasta, cereals, fruits and vegetables. Everyone needs a little fat is their diets, and wrestlers and no exception. Most of the fat we consume is naturally found in foods meats, nuts, and dairy products or added during the preparation of food e.

fried foods. Sources of additional fat include margarine, peanut butter, and salad dressings. Protein is used for growth and repair of all the cells in your body.

Good sources of protein are meat, fish, and poultry. Many plant foods, like beans and nuts, are good protein sources, too. However, nuts are also high in fat and so should be eaten only in small quantities.

The typical American diet provides more than enough protein, so you don't need to worry too much about your protein intake. VITAMINS AND MINERALS. If you eat a balanced diet from the four basic food groups, you will consume all the vitamins and minerals your body needs.

Including ample portions of fresh fruits and vegetables in your diet will help ensure an adequate intake of vitamins and minerals. When you eat can often be as important as what you eat before competition and between matches in a tournament.

When you eat a regular meal, it takes about three hours for the food to be completely digested and absorbed. As a result, meals are best eaten three to four hours before competition.

For athletes too nervous to consume solid foods before competition, special sports nutrition supplements may be an option. Carbohydrate supplements and liquid-nutrition supplements can be taken up to one hour before training or competition, but you should experiment with such products to make certain that you do not experience discomfort.

A properly-formulated sports drink can be consumed before, during, and following training or competition to help minimize dehydration and provide a source of energy to working muscles. METHODS OF WEIGHT CONTROL THAT SHOULD BE AVOIDED. Weight loss in wrestling usually occurs in a short period of time and consists primarily of water loss.

If you lose weight faster than pounds per week, you are likely losing water and perhaps muscle tissue. Unfortunately, when you rehydrate after weigh-in, your body absorbs water at a relatively slow rate: only about 2 pints per hour, and it takes up to 48 hours for the water balance in your tissues to be restored.

The ill effects of dehydration include a decrease in muscular strength and endurance, a decrease in blood flow to muscle tissues, and an impaired ability to properly regulate your body temperature. Therefore, it is recommended that:. Weight loss in wrestlers usually occurs in a short period of time and consists primarily of water loss.

When you do not eat at all fasting , your body uses its stored nutrients, and weight loss will certainly result. However, fasting quickly reduces your blood sugar, which in turn robs your brain and muscles of their most important energy source.

Fasting can cause your muscles to use muscle proteins for energy, even if fat is available. Eat at least the minimum calories your body requires each day so you can maintain your energy and strength while losing weight. The greater the peaks and valleys in your body weight, the more difficult it is for your body to function correctly.

Studies have shown that alternating between feast and famine may cause your body to use food more efficiently hanging on more tightly to each calorie.

Yo-yo dieting just makes cutting weight more difficult. Using diuretics water pills and laxatives to lose weight will dehydrate your body and rob your body of important nutrients. Diet pills can cause many adverse physical as well as psychological effects. Avoid using any of these types of products to lose or maintain weight.

Research has shown that practicing proper methods of weight control is essential to maximizing your athletic performance.

Published by Bruno Lyons Modified over 5 years ago. Reestablishing bodily fluids, however, may take hours; replenishing glycogen may take 72 hours, and replacing lean tissue might take even longer.

Therefore, the major source of energy for the wrestler is MUSCLE GLYCOGEN!! Food Protein content grams 5 oz. chicken breast one half 42 g 4 oz. lean sirloin steak 34 g 4 oz. turkey slices g 1 cup mixed nuts g 1 large hamburger 22 g 2 cups lowfat milk 16 g 2 eggs g 2 Tbsp.

peanut butter g 1 oz. cheese g 1 slice cheese pizza g Look at these common foods and their protein content. Try to include one protein food at every meal and in most snacks. Ounce for ounce, all types of meat red meat, pork, poultry, fish have about the same amount of protein.

Plant foods such as dried beans, soy products, nuts, seeds and legumes are excellent sources of protein. Dairy foods such as milk, yogurt and cheese provide protein and calcium for muscle and bone health. Contain essential vitamins and minerals for peak performance Provides and important source of sustained energy.

DRINK BEFORE YOU ARE THIRSTY. 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.

Post competition High GI immediately after to improve glycogen replacement. 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. The wrestler should reduce caloric intake by calories and increase caloric expenditure through physical activity by another cal.

No Simple Task, this requires dedication, commitment and focus on the details. Long term planning is required. 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. 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. 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.

List what you have seen and heard that led you to be concerned. Allow athlete to respond. 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! Become angry or express disappointment. The wrestlers focus should be on skills, drills, strength, endurance, as well as technique and not on weight loss strategies.

Supplements can be dangerous. A better approach: Do the work: follow a strength training program Fuel the work: add 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 Athletes trying to build muscle need often think they need to just focus on increasing protein intake.

Contrary to what you might think, increasing muscle size requires strength training and a combination of adequate fuel from all nutrient sources carbohydrate, protein and fat. The easiest way to meet the increased calorie need is to eat every 3 to 4 hours.

Some examples of high energy snacks are trail mix, nuts, energy bars, cheese sticks and granola. Healthy, high calorie beverages include smoothies, flavored milks and juices.

Concentrating on wrestling rather than on cutting weight will make you a better wrestler To grow naturally and increase strength, wrestlers need the same nutrients as other teenagers, but need more calories to meet the demands of daily training Fasting causes the body to use muscle proteins for energy even if fat is available.

This limits muscle growth and strength development A proper diet will help wrestlers lose fat weight without sacrificing muscle tissue or becoming dehydrated.