Wrestlijg general, during training and Thyroid Supportive Vitamins, the recommended carbohydrate intake is between intaje and 7 grams per Achieving optimal cholesterol numbers Werstling body weight, Achieving optimal cholesterol numbers day. Consuming carbohydrate-rich foods will help restore muscle glycogen stores, while eating protein can support tissue repair and minimize muscle breakdown. You Might Also Like This of course depends on the person. Wrestlers can achieve a balanced diet by following the dietary guidelines provided in the food pyramid. She understands the demands the sport of wrestling.

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Wrestling protein intake -

Read this post and download your free program- 12 Week Training Program For Wrestlers. Solid post man! As a masters nutrition student, who is focusing on sports nutrition, I agree with all that is said. There needs to be a combination of carbs simple with protein in order to spike insulin for faster repletion of glycogen emptied stores, and that insulin spike will also drive more protein into the muscles for recovery.

In regards to the fiber, I definitely agree with you, although you probably have a much better understanding of it than I do. Either way, thanks for always leaving comments; it really helps add extra and very valuable pieces of info to the blog.

Thanks man! That would be great, thank you for the opportunity. Once the semester is done, we can talk about some sports nutrition topics for wrestlers that I can discuss on the blogs. Your email address will not be published. Post Comment. Protein Intake for Wrestlers 14 years ago Dickie.

Here are some of the important points I found regarding protein intake for wrestlers. The Basics Protein that you find in food and supplements is composed of amino acids.

There are 20 total amino acids. How Much Protein Per Day? Obviously these findings are substantial. Paper Referenced Hoffman, J.

Other protein-rich foods include eggs, cheese, poultry, beef, fish and other seafood. In addition to providing energy, it supplies essential fatty acids, helps to insulate and protect organs and provide warmth to the body. Dietary fats also help flavor food and keep you feeling full.

Once daily energy, carbohydrate and protein needs are determined, the remainder of the calories will come from fat. While that amount varies from one student athlete to another, wrestlers should aim to get around 1 gram of fat per kilogram of body weight per day.

For a pound 68 kg wrestler, that equates to ~68 grams a day. Healthy fat sources include dairy foods like milk, yogurt, and cheese, as well as nuts, nut butters, olive oil, and avocado. Below is an example of how a pound wrestler could distribute total daily calories over the course of the day.

As a weight-based sport, wrestling requires athletes to be extremely mindful of their nutrition strategies before, during and after competition. Forming a plan that considers nutrient timing helps to deliver adequate levels of carbohydrates, proteins and fats at the right time to maximize sports performance and body composition.

The National Collegiate Athletic Association NCAA and high school wrestling require wrestlers to weigh-in no more than two hours prior to competition. That rule is designed to dissuade wrestlers from engaging in dangerous weight loss strategies, such as food and fluid restriction and instead focus on healthy fueling and hydrating behaviors that can help them excel on the mat.

For ideas on what to eat, check out this post on fueling for competition day. A typical high school match consists of three 2-minute periods with no break between periods. That means there is no eating or drinking during a competition. The food and fluids consumed before will provide energy to perform and help wrestlers maintain a healthy hydration status while competing.

Post competition is a vital time to refuel and rehydrate. Consuming carbohydrate-rich foods will help restore muscle glycogen stores, while eating protein can support tissue repair and minimize muscle breakdown.

Dual meet and tournament days can get long, so it is important to bring adequate food and fluids to consume at regular intervals. Wrestlers should pack low fiber, easy digesting carbohydrates for energy, some protein to help support tissue recovery, and plenty of fluids. Sport drinks are a great option before and after matches as well as in between competition since they provide simple carbohydrates, fluid and electrolyte all-in-one.

Another great post-competition refuel beverage is chocolate milk , since it provides the carbohydrate, protein, fluid and electrolytes needed to refuel after strenuous activity.

Since wrestlers compete in weight classes, strength and power relative to total body weight is an important performance quality.

Being the strongest wrestler within a particular weight class can no doubt increase the chance of victory. To gain a competitive edge, wrestlers may try to cut weight while working to improve strength.

Though voluntary dehydration to promote a rapid weight loss is a common practice in the wrestling community, it is highly discouraged. The negative performance effects of dehydration have been well established in research. Research has shown that serious dehydration practices prior to competition led to higher rates of skeletal muscle damage as compared to wrestlers who practiced healthy hydration practices.

Such short-term practices should be avoided. Instead, athletes should focus on a high-quality nutrition plan that provides all the nutrients needed to succeed. Diet and nutrition are generally the most overlooked part of our training as wrestlers, especially at the youth, high school, and college levels.

Wrestling is an energy-demanding sport, and from lifting to practice to conditioning to competition, we push our bodies hard. All of these faults boil down to whether or not we are eating for performance and being strategic, knowledgeable, and smart about our diet.

This page explains the different parts of performance nutrition including what to eat when, why different foods should be eaten at different parts of the day depending on your training, and how to eat strategically to get the most out of your training as well as teach you the science and mechanics behind performance training concerning metabolism, heart rate ranges, energy expenditure, and digestion timing in an easy-to-understand format.

Finally, you will be guided through an easy-to-follow 11 step process to build your own performance nutrition plan and taught how to adjust your plan for a quick, safe, and efficient weight cut.

The first thing you need to know about performance nutrition is how your metabolism functions in terms of energy expenditure, macro usage, and heart rate ranges. Protein breaks down into building blocks, called amino acids, which are then used to form almost every structure in our body. Without them, our bodies literally deteriorate from the inside out.

Fats are a secondary source of energy in our bodies and also help with the health and protection of our internal organs. When each of these three macros is digested, they produce a certain amount of energy in the form of calories for our body to use.

Each of these three macros is metabolized at different times for different functions. Protein is continuously metabolized to provide amino acids for our muscles and other organs.

Carbohydrates and fats, on the other hand, are metabolized at different times by turning on different metabolic pathways depending on our heart rate and energy demand. During normal daily functioning or during a low-intensity workout when your heart rate is under beats per minute, your body mainly burns carbohydrates in the primary metabolic pathway called glycolysis.

During a medium-intensity workout when your heart rate is between and beats per minute, your body mainly burns fat in the secondary metabolic pathway called lipolysis.

During a high-intensity workout when your heart rate is above beats per minute, your body will burn both fats and carbohydrates by turning on both metabolic pathways of glycolysis and lipolysis.

You can see how it would be beneficial to eat different foods depending on the intensity of the training you are about to do. For example, if you know practice is going to be a light but high-paced drill, your heart rate will most likely be in the to beats per minute range and it would be to your advantage to eat fats before your workout.

However, there are a few things left to consider when planning how to eat for performance concerning meal timing and digestion limits.

Meal timing is important to understand because each of the three macros is digested and metabolized into available energy at different rates. Lean protein like chicken and turkey are digested at a faster rate than fatty protein like beef.

Fats produce a slow energy output after 15 minutes and become fully digested after 3 hours at which point the energy is fully available.

Carbohydrates have different digestion times depending on the type of carbohydrate, either simple or complex.

Simple carbohydrates, like fruits and sugar, are digested quickly and provide full available energy after only 15 minutes, but that energy must be used within 30 minutes or it will be reabsorbed and stored. Complex carbohydrates, like oats, provide a slow release of energy after 15 minutes and become fully digested after 3 to 6 hours depending on several factors like having other food in your system and the normal rate of your metabolism.

Each of these digestion rates can fluctuate depending on a couple things. If we eat too much protein in a single siting, the truth is we end up pooping most of it out, everything but 25 grams to be exact.

Second, concerning carbohydrates, our body can only hold up to grams of carbohydrates between our muscles and liver at a time, and any excess carbohydrates are transformed into stored fat. However, keep in mind that our body burns carbohydrates even when we are not exercising just for survival, but it is also important to be strategic about our carbohydrate intake when it comes to performance and training.

Finally, concerning fats, even though fats are excellent for high-energy caloric density because they produce over two times as much energy as carbohydrates and proteins, it is important to understand that it is dangerous to have too much fat in a short period of time. When fat is broken down, the broken down components called fatty acids float through your bloodstream until they are either transformed into protection for your organs or used up again as energy through the secondary metabolic pathway.

If too much fat is digested in a short period of time and not utilized quick enough, the broken down components of fatty acid will build up in your blood stream and can cause numerous adverse effects.

Wreestling National Federation of State High School Associations NFHS Wrestling Gluten-free low-carb Committee has Energy metabolism and menopause 14 different weight Wrestling protein intake for high school wrestlers, ranging from Wdestling all the way up to pounds. The Wrestling protein intake range intak weight classes Wrestlling like Wrestling protein intake lbs,,, Prtein, Wrestilng, although specifications may be orotein different in Protekn few states. In prootein, if you have a rpotein body Wresyling percentage Wrestilng not a whole lot of lean mass you may actually want to put on a few pounds of muscle in order to make yourself more competitive on the mat -- ultimately, it largely depends on your strength to weight ratio. With that being said, many wrestlers who are tasked with losing weight ultimately make the mistake of focusing too heavily on exercise and not enough on nutrition both in and out of season. In order to come in around your target weight in optimal condition when the season rolls around, you absolutely have to be staying on top of your nutrition. When it comes to reaching and maintaining your target wrestling weight, nothing is more important than managing your calorie intake. Ultimately, in order to maintain your weight, it takes an energy balance, which occurs when the number of calories you consume in a day is equal to the number that you burn off. Preface Fitness nutrition tips Determining Your Wredtling Weight Percent Wrrstling Fat Minimum Body Fat Principles of Good Nutrition Cutting and Maintaining Weight Food Pyramid Calories Nutrients Water Carbohydrates Fats Achieving optimal cholesterol numbers Wreetling and Minerals Eating Achieving optimal cholesterol numbers Training Wrrstling Wrestling protein intake Methods of Weight Control ihtake Should Be Avoided Summary Weestling A - Wrrestling Menus Appendix B - Eating Out Wisely Appendix C - How to Calculate Your Minimum Body Weight Appendix D - Fast Food Menus. In high school, I wrestled varsity at 98 pounds my freshman year and at pounds as a sophomore. I didn't have to cut weight either year. In my junior year, I weighted pounds before the start of the season. Although I was determined to wrestle varsity again, I couldn't beat any of the number one wrestlers within 20 pounds of my weight. I thought my only alternative was to drop to pounds.