Transcript No Slide Title - Chantilly High

Wrestling Nutrition
November 16, 2010
CHANTILLY WRESTLING
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
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Most Common Weight Loss Methods
Most wrestlers come into the season over weight, train the wrong way, yo-yo
throughout the season, and use extreme measures to make weight.
Activity
Wrestlers who utilize
Running/Jogging
73 %
Device Exercise (e.g, Bike)
59 %
Plastic/Rubber Suits
34 %
Sauna
14 %
Vomiting
8%
Spitting
5%
Fat-Burning Devices
2%
Diuretics
2%
Number One controlling factor = Nutrition
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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
1 lb of fat = 3,500 calories
To reduce 2lbs of body fat a week, you need to eliminate 7,000 calories
– Do you reduce 1000 calories per day; or
– Eat 500 fewer calories a day and burn an additional 500 calories?
You are what you eat
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Nutrition Fills Your Two Fuel Tanks (Carbs, Fats, and Proteins)
Duration of
Exercise
Fuel Tank # 1
Fuel Tank # 2
Anaerobic
Aerobic
(10%)
Anaerobic = Without Oxygen
Aerobic = With Oxygen
ATP = Adenosine triphosphate
ADP = Adenosine diphosphate
Anaerobic
This is the chemical energy your food creates to
move your muscles
FT = Fast Twitch muscle fibers (Carbs)
ST = Slow Twitch muscle fibers (Fats)
All Fuel burns differently
FT
ST
Diet should be based on the demands of the sport
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Carbohydrates are not Bad
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
Carbs either become Glucose (Immediate energy),
Glycogen (Stored energy), or converted to Fat (returned to
the Blood stream as fatty acids)
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)
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Water and Fat are critical
Water comprises about 70% of an athlete’s body
2 months without food but only 2 weeks without water
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 and short-term memory
Too much ingested protein (excess) can increase risk of dehydration
Feeling thirsty is a late sign of dehydration
One glass of water shuts down hunger pains (University of Washington Study)
Fat should not be feared
Fat helps absorb vitamins and make you feel full longer
Fat is also an aerobic energy source (Third Period)
Avoid trans fat
Balance daily fat grams (1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated);
– Olive oil, mixed nuts, flax seeds
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What makes managing my weight more difficult?
Sugars
– Refined sugars are acidic, which the body sees as a threat. Thus, it produces fat to protect
your vital organs
– High Fructose Corn Syrup (Cheaper and sweeter than sugar)
– Aspartame – Denied 8 times by FDA; 92 different toxic symptoms result from ingesting
Toxins
– Pesticides, Preservatives (BHA,BHT,EDTA), and Flavoring impair the body’s immune
system and its ability to properly absorb vitamins and minerals
Meat
– Meat should not be the center of your diet; Most Americans eat twice the protein they need
– Longer digestion process; High protein diets are inefficient and ineffective
– 85% of all meat comes from Factory farms; 70% of all antibiotics produced in the U.S. goes
to farm animals
– BGH in milk and dairy products (Canada and Europe don’t allow its use)
PH Imbalance
These are largely all found in processed Food
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PH Levels of Food
Your body has a natural acid/alkaline balance
To minimize acid, our body takes alkalizing minerals
from bones and muscles
Acidic levels decrease the body’s ability to absorb
minerals, decrease energy production, and decrease its
ability to eliminate toxins
Skin Issues
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What should I eat?
Should
Should Not
Exercise daily discipline, patience, and good
planning (Read the labels on all products)
Wait to the last minute
Drink Water and Green Tea
Drink Sodas and Alcohol
Eat lean protein
Utilize meat as the only protein source (Beans, etc.)
Eat Complex Carbs after practice to replenish
energy stores (Fuel Tank #2)
Eat simple carbs (sweets) or carb load
Minimize Sodium and
processed foods (convenience foods)
No more than 1500 mg of Sodium and
break the rules more than 10 percent
Eat Whole foods and lots of Fruits and Vegetables
( 5 colors a day)
Utilize a pill or supplement as perceived shortcuts
Maintain Variety and focus on nutrient density
Eat the same thing every day
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Super Foods you should eat!
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Water
Lean Meat (93% lean)
Salmon
Omega 3 Eggs
Low fat Yogurt
Whey Protein Powder
Spinach and Broccoli
Tomatoes
Mixed Berries
Oranges and Bananas
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
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)
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How much should I eat?
Feed yourself 4 – 5 times a day; Graze instead of eating 3 big meals.
Weight Class
Daily Calories
Carb Grams
(56%)
Protein Grams
(24%)
Fat Grams
(20%)
103
1545
216
93
34
112
1680
235
101
37
119
1785
250
107
40
125
1875
263
113
42
130
1950
273
117
43
135
2025
284
122
45
140
2100
294
126
47
145
2175
305
131
48
152
2280
319
137
51
160
2400
336
144
53
171
2565
359
154
57
189
2835
397
170
63
215
3225
452
194
72
HWT
3750
525
225
83
1 gram of protein = 4 calories
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.
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
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7 steps to the Right Body Composition
1. Record what you eat and how your body (metabolism) reacts
2. Eat about every four hours; Brain is on a four hour feeding clock
3. Consume whole foods, decrease calories, and increase caloric output
4. Organic protein, fruits and vegetables, carbs, and good fat
•
51 percent should be Food in its original state (uncooked)
5. Take a multi-vitamin and Omega-3 fish oil supplement daily
6. Goal should be 7 – 9 percent body fat
7. Diet should be done in concert with a good running program and strength
management program
Enter season within 7 lbs of competition weight
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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
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