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November 16, 2010 Wrestling Nutrition CHANTILLY WRESTLING

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Page 1: November 16, 2010 Wrestling Nutrition CHANTILLY WRESTLING

November 16, 2010

Wrestling Nutrition

CHANTILLY WRESTLING

Page 2: November 16, 2010 Wrestling Nutrition CHANTILLY WRESTLING

2Chantilly - Wrestling Nutrition

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)

Anaerobic = Without OxygenAerobic = 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)

All Fuel burns differently

Anaerobic Aerobic

Duration of Exercise

FT ST

(10%)

Fuel Tank # 1 Fuel Tank # 2

Diet should be based on the demands of the sport

An

ae

rob

ic

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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

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in Is

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es

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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. Water2. Lean Meat (93% lean)3. Salmon4. Omega 3 Eggs5. Low fat Yogurt6. Whey Protein Powder7. Spinach and Broccoli8. Tomatoes9. Mixed Berries10. Oranges and Bananas

11. Mixed Beans12. Quinoa (Ancient grain)13. Whole Oats14. Avocados15. Olive Oil (extra virgin)16. Fish Oil17. Mixed Nuts 18. Flax Seeds19. Green Tea20. Greens+ (1 tsp = 6-10 servings)

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Weight Class Daily CaloriesCarb 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

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.

1 gram of protein = 4 calories

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