The Wrestler Diet

A Guide to Healthy Weight Control

Wrestlers who cut weight often deny themselves the very nutrients they need to perform well. Many wrestlers either don't care about proper nutrition or they simply do not know any better. Wrestlers often think of food and water only in terms of gaining weight. 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:

* 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.

* Dehydration is a major cause of losses in strength and endurance.

* Losing weight rapidly results in a loss of both muscle tissue and water.

* Losing weight gradually (2-3 Ibs/week) is the best way to lose fat and keep muscle.

* Proper training includes practicing proper nutrition eve/y day.

* Practicing good nutrition and proper weight control methods is vital to achieving peak physical performance.

wrestlers who cut weight oftendeny themselves the very nutrients they need to perform well, The body cannot function at its best when it lacks vital nutrients.

PRINCIPLES OF GOOD NUTRITION

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 2-3 poun~ each week. For example, if you determine you want to lose 10 pounds, allow at least 5 weeks (2 Ibs.lweek) to accomplish your goal. 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.

Food Pyramid

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 6-11 servings of these products each day io 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 3-5 seryings of vegetables and 2-4 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 2-3 low fat servings from the dairy group each day, as well as 2-3 servings from the meat group each day. 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.

Determining. Your Wrestling Weight

Figure 1 .
Determine the minimum number of calories for your goal weight.

NUTRIENTS

Your body depends upon a constant supply of nutrients to keep it functioning. There are six essential groups of nutrients your body needs everyday: water, carbohydrates, protein, fats, vitamins, and minerals. These nutrients work together to build and fuel for your body.

WATER

The most important nutrient for any athlete is water. Your body is 60-70% 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. A fluid loss of 2-3% of your
weight can quickly occur during intense training. 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 adeqiJate signal ofneed for fluid. Follow the fluid guidelines listed below:

* Weigh-in before and after training to monitor fluid loss. Drink two cups of fluid for every pound of body weight lost.

* Drink 2 1/2 cups of fluid 2 hours before training or competition.

* Drink 1 1/2 cups of fluid 15 minutes before competition.

* Drink 1 cup of fluid every 15-20 minutes during training and competition.

* Avoid beverages containing alcohol and caffeine, as they promote dehydration.

EATING BEFORE TRAINING OR COMPETITION

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 qonsumed 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

Dehydration

Weight loss in wrestling usually occurs in a short period of time and consists primarily of water loss. If you lose weight faster than 2-3 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 mu.scle tissues, 'and an impaired ability to properly regulate your body temperature. Therefore, it is recommended that:

* Wrestlers should limit weight loss by dehydration to a bare minimum.

* Use of diuretic drugs ("water pills") to help lose water weight should be avoided. These drugs can cause disorders in the way your heart and kidneys function.

* Wrestlers should not rely upon sitting in a steamroom or sauna to cut.weight. Exercise in a plastic suit should also be avoided. These practices are strongly discouraged because they can cause rapid dehydration and heat stroke, which may be fatal.

Weight loss in wrestlers usually occurs in a short period of time and consists primarilly of water loss. If you lose weight faster than 2-3 pounds per week, you are likely losing water (and perhaps muscle tissue).

SUGGESTIONS TO REDUCE BODY FAT

BEHAVIOR MODIFICATION

1. Diets dont work. If any one diet worked, there wouldn't be any fat people. A lifesyle of exercise
and a balanced diet are the key to maintaining a good muscle-to-fat ratio.

2. Reduce the total number of calories eaten by eating smaller portions at meals.

3. Do not skip meals. This will only slow your metabolism down and make it more difficult to lose fat.

4. Reduce the total number of calories eaten by eliminating snacks.

5. Eliminate eating late at night; because you will be inactive these calories will only be stored as fat.

6 A large person can successfully lose approximately 2-3 pounds of fat per week. If'you lose weight any faster than that, you may begin to lose muscle, as well as strength. Losing fat needs to be a slow, gradual process.

7. For each pound of fat you want to lose, you have to eliminate 3500 calories. You should do this with a
combination of diet and exercise.

8. The fastest and perhaps the easiest way to lose weight is with a combinaitori of diet and exercise. If you eat 500 calories less and exercise 500 calories more, you could burn up 1000 calories per day.
At this rate, you could lose two pounds in a week.

9. Drink 4-6 eight ounce glasses of water a day.

10. Omit or limit alcoho!consumption.

11. Read labels when shopping. Low fat does not always mean low or no fat. Look for nonfat or fat free.

FOODS TO EAT. FOODS TO AVOID. & PREPERATION

MEATS
Buy lean cuts of red meats (flank steak, venison and diet lean hamburger)
Keep servings to moderate size (4-6 oz)
Only consume red meat once or twice a week
For lunch meats use turkey, chicken, tuna (no oil), and 96% fat free ham and turkey ham. Don't fry meats: bake, broil, boil, grill, poach, steam and barbecue/grill

CHICKEN AND FISH
Remove skin from chicken before cooking and grill or bake. Do not fry. Use white meat (breast) instead of dark meat (legs and thighs)

DAIRY PRODUCTS
Use nonfat milk instead of whole, 2%, and 1%.
Use kraft fat free cheese instead of regular cheddar cheese Use egg whites and nonfat egg beaters instead of egg yolks Use nonfat yougurt instead of regular yogurt

CONDIMENTS, FATS, AND OILS
Avoid the use of oils and products packed in oil (I.e. tuna) .
Use Kraft fat free mayonnaise and miracle whip instea of regular or light
Use Kraft fat free salad dressings instead of regular or low fat
stir frying or sauteing use water, chicken or beef broth instead of oil.

Rev Up Your Metabolism

Ways to speed up your metabolism to burn more calories: .

1.) Always eat-breakfast Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18 hours or so: As a protective measure, your metabolism slows down. Food fuels your metabolism.

2.) Eat earlier in the day. Reseach has demonstrated that you can lose weight and boost your metabolism simply by eating a substantial breakfast and lunch and a light dinner. Dinner should be eaten as early as possible, preferably at least 4 hours before bedtime.

3.) Never eat less than 1,200 calories a day. Fewer calories are usually not enough to support your base metabolism, so your metabolism slows down.

4.) Snack frequently. Choose fruits and vegetables for snacks and boost you fat burning capability Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have oyer what-and how much you eat.

5.) Eat food in it's simplest form. The less processed food is, the fewer calories it will have and less of the Galories come from fat.

6.) Do some type of aerobic exercise.

7.) Look for opportunities to be active. Park as far from the store as you can. Use the stairs.

8.) Avoid alcohol. Alcohol depresses your metabolsim and stimulates your appetite.

9.)Drink more water than you have to. Your metabolism needs plenty of water to function properly. Carry a bottle with you and sip frequently throughout the day.

10.) A void the three Ps: Pills, Powders, and potions. People who try quick fix weight loss usually end up devastating their metabolism. There are no quick fixes.

EATING OUT WISELY

You can maintain your training diet when eating at a restaurant if you are careful about what you order. Pay attention to how foods are prepared. Choose food that is baked, broiled, boiled, or poached. Avoid food that is breaded, fried, or served in gravy. Limit your use of butter, margarine, mayonnaise, sour cream, cream cheese, and regular salad dressings. Instead, use barbeque sauce, ketchup, mustard, relish, and vegetables for toppings. Do not be afraid to ask for food served "your way;" ask for extra vegetables in sandwiches or on pizza, skip the extra cheese or extra meat, request skim or 2% milk, and specify the topping you want. When you know you will be eating out, carefully choose low-fat foods for your other meals that day. Also, take along your own fresh fruit to munch on after the meal instead of ordering desserts.
When eating a meal at a fast food restaurant, don't make it a dietary disaster. A typical fast food meal is high in fat and low in calcium,. vitamin C, and vitamin A. It is difficult to choose a high-carbohydrate meal at a fast food restaurant. Beware or you can eat half of your caloric allotment in one meal.

HOW TO CALCULATE YOUR MINIMUM BODY WEIGHT

1. To Calculate Your Fat Weight:
Multiply your weight in pounds by your percent fat (as a decimal). For example, if
you weigh 140 Ibs. and are 12% fat:
140XO.12=16.8 lbs of fat

2. To Calculate Your Lean Body Mass:
Subtract your fat weight from your body weight:
140-16.8=123.2 Ibs. of lean body mass (LBM)

3. To Calculate Your Minimum Wrestling Weight:
Divide LBM by .93:
123.2divided by.93=132~5 Ibs. of body weight at 7% fat

4. To Calculate Your Maximum Fat-Weight Loss:
Subtract your calculated body weight from your present weight:
140-132.5=7.5 Ibs. of fat weight to lose

Nutrition Part 2

Sport requirements: Wrestling requires speed, strength and agility. The primary energy source is the anaerobic energy system. The aerobic system also is used.

Tips : To keep your speed and power throughout a match, you need to keep your fuel reserves high. Drinking a carbohydrate fluid-replacement drink will help you achieve this goal. Eating consistent meals will help you avoid weight cutting by maintaining your weight.

Breakfast: Don't skip breakfast, or you'll start your day at a deficit. You will feel sluggish most of the day, which may affect your practice. Breakfast will boost your metabolism and fuel you throughout the day.

Pre-competition: For pre-competition snacks and meals, choose primarily carbohydrates. A little fat and protein are fine, but high-fat meals do not digest quickly or easily and can leave you feeling sluggish. If you are eating a carbohydrate meal, allow three to five hours for a large meal to digest and two to three hours for a smaller meal to digest. Try to eat three to four servings of foods that each containing approximately 15 grams of carbohydrates. Eat foods that will digest easily. Nerves may make it more difficult to digest pre-competition meals. Try these foods before practice before eating them prior to competition.

Competition: Drink a carbohydrate fluid-replacement drink between matches to keep your energy levels up. In an all-day tournament, try to have snacks or small meals around to keep yourself fueled for the entire day. Try to eat within two hours after competition. This will allow you to refuel your energy sources quickly.

Post-competition and practice: To recover from practice every day, you need to refuel your reserves. Eating high-carbohydrate foods within two hours after practice is the best refueling tactic. Try to eat 0.3 to 0.5 grams of carbohydrates for each pound of your body weight. This will keep you fueled and ready to go on competition days.

Sample Diet's

Drink up: Drinking fluids is important for wrestling. The fast movement of the match will cause you to sweat a great deal. If you do not drink enough, you will lose speed and coordination.

Do not wait until you are thirsty to begin drinking. If you only drink when you are thirsty you will replace just 50 percent to 70 of your body's needs.
Try to drink 4 to 6 ounces of fluids every 15 minutes during exercise to stay well-hydrated.
For every pound of body weight lost when exercising, drink 2 cups of fluids.
Avoid beverages containing caffeine -- they may have a diuretic effect, which can lead to dehydration.
Fluid requirements: Basketball players should drink 1 milliliter of fluid per calorie consumed to maintain average fluid levels. For example, with a 3000 calorie diet, drink 3000 milliliters of fluids (30 milliliters = 1 ounce). To calculate into ounces: Divide 3000 milliliters by 30 = 100 ounces of fluids.

This is probably the question I have been asked most often by athletes. Although an important consideration, I usually encourage athletes to look not only at what they are eating before exercise but what they eat afterwards, to promote recovery and what they eat all the time to support their training.

In most sports, what is consumed immediately before exercise is not going to be a major source of energy for the exercise session. More important goals for the pre-exercise meal are preventing hunger before and during the event, topping up muscle (a little) and liver (mostly) glycogen or energy stores, ensuring an adequate blood sugar level, supplying food that is quickly and easily digested and maximizing fluid levels, especially if dehydration risk is high during exercise.

Pre-exercise meals should have a high carbohydrate content. Roughly 65 to 70 percent of the calories in the meal should come from carbohydrate foods like vegetables, fruit, bread, cereals, rice or other grain products. The meal should contain a small amount of protein (no more than 15 percent of calories) and little or no fat. Fat takes longer to digest and uses more energy in the process. If time is of the essence, pre-exercise meals should also be reasonably low in fibre so they can be digested more readily.

If high-sugar foods are to be consumes, they should either be eaten within about five to ten minutes of the exercise session or forty-five minutes or longer before. Otherwise an undesirable rise in insulin levels followed by a drop in blood sugar and energy can occur.

Eating something familiar is a critical issue before an important competition. This is not the time to experiment with a new energy bar or spicy bean burritos if these are not items you normally eat and are used to digesting.

The most important issue in pre-exercise eating is how much time you have between your meal and the start of your exercise session. It takes about three to four hours for a large meal (about 1,000-1,500 calories) to be digested. This is why a hockey player would eat his or her dinner by about 4 p.m. for a 7 p.m. game start. A smaller meal like lunch, about 600 calories, takes about two to three hours to be digested and turned into energy. One hour is adequate for a liquid meal or snack under about 300 calories. The hockey player mentioned above may choose to have a snack at about 6 p.m. to top up energy.

I’ve given you some examples of pre-exercise meals broken down by time frame. If you have one hour or less:

A shake made of soft tofu, fruit and juice
A shake made of yogurt, fruit and juice
Yogurt and a bagel or piece of bread
Fruit or juice
An energy bar
Small piece of vegetable-based pizza
If you have two to three hours or more:

Cereal, milk and a piece of fruit
Pasta, vegetables and a lean meat sauce
Vegetables, rice and fish or chicken
A turkey and vegetable sandwich
Vegetable-bean soup, crackers and milk
If one of the goals of your exercise program is to maximize fat loss, aim to allow at least one hour between eating and the start of your exercise session. If you are working out first thing in the morning and can’t eat a whole meal, have a small snack like a piece of fruit, yogurt or juice and eat your breakfast meal after the session.

The Bottom Line
Almost more important than what you eat before exercising is how much time you have. Experiment with different foods and the timing of eating before exercise to determine what works best for you.

Action Tip
A light, easy-to-digest carbohydrate snack is the best pre-exercise option.

Hazards: Restricting fluids and food to avoid weight cutting is the main hazard in wrestling.

Other Links

NCAA - Nutritional Information and Weight Management Rules Education for Wrestlers

NCAA - The Wrestler's Guide to Optimal Performance