Wrestling Nutrition

TAKING IT TO THE MAT:
THE WRESTLER’S GUIDE
TO OPTIMAL
PERFORMANCE
Prepared for the NCAA
by
The Center for Nutrition in Sport
and Human Performance
University of Massachusetts
Amherst, MA
2
The Center for Nutrition in Sport and Human Performance
provides vision, education, and research in establishing sound nutritional and fitness practices
associated with participation in athletic or related exercise programs.
For more information:
Stella L. Volpe, Ph.D., R.D., Director
Robin Levine, M.A., R.D., C.D.E., Associate Director
Priscilla M. Clarkson, Ph.D., Advisor to the Center
Chenoweth Bldg.
University of Massachusetts
Amherst, MA 01003
Phone: (413) 545-1076
E-mail: volpe@nutrition.umass.edu
Bryan W. Smith, M.D., of the University of North Carolina,
contributed examples of determining body weight
3
TAKING IT TO THE MAT:
THE WRESTLER’S GUIDE TO OPTIMAL PERFORMANCE
Page
I. INTRODUCTION 4
II. ENDING DANGEROUS WEIGHT-CUTTING: THE NEW RULES 4
III. MAKING WEIGHT 5
A. WEIGHING THE OPTIONS:
Determining Your Weight Class 5
B. A DELICATE BALANCE:
Cutting and Maintaining Weight 7
Avoiding Unhealthy Weight-Cutting Practices 8
IV. ENERGIZING YOUR PERFORMANCE 9
A. FUELING UP:
Using the Principles of Sports Nutrition 9
B. YE OLDE WATERING HOLE:
Achieving Adequate Hydration 11
C. FACT OR FICTION:
Being Smart about Vitamins, Minerals, and Other Supplements 12
D. BEFORE THE WHISTLE BLOWS:
Preparing for Training 13
Eating For Competition 15
E. ROAD WARRIORS:
Eating on the Road 16
V. QUICK TIPS 17
A. HIGH PERFORMANCE MEALS AND SNACKS 17
B. HIGH PERFORMANCE TIPS 18
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I. INTRODUCTION
Wrestling is a great sport with a long history dating back to prehistoric times. Cave
drawings found in France depict wrestlers in various holds and leverage positions. Wrestling became part of the Olympic Games in Greece in about 708 B.C.
Wrestling is one of the few sports where men of all sizes can compete. The sport requires strength, concentration, coordination, skill, agility, and muscular endurance. Wrestlers often seek to improve their performance by using the many supplements available on the market or working out in hot rooms. However, the scientifically proven way to achieve the most out of your practice is to work-out in a moderate to cool room. The sure way to energize your performance and competition is with the right eating plan over the entire season!  This booklet provides information on how to determine the appropriate body weight for you, why heat and dehydration work against you, and tips on how to achieve the optimal diet to unleash a championship performance!
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
_
II. ENDING DANGEROUS WEIGHT-CUTTING:
THE NEW RULES
In the fall of 1997, three collegiate wrestlers died in their quest to make weight for
competition. The NCAA Committee on Competitive Safeguard and Medical Aspects of Sport,
along with the NCAA Wrestling Rules Committee, worked together to develop new rules to
ensure the health and safety of athletes. These rules will be monitored by the NCAA, so you
should be familiar with them:
Artificial weight loss practices such as the use of laxatives, emetics, steam rooms, and hot practice
rooms are banned.
Weight classes will be established at the beginning of the season by a physician or athletic trainer.
Athletes can modify their weight over 8 weeks of the season but cannot lose more than 1.5%
of body weight per week. Also, athletes cannot fall below their established minimum body
weight.
For dual meets, weigh-ins will be 1 hour before the start of the first match. For tournaments, weigh-ins
will be 2 hours before the start of the first match on the first day and 1 hour before the first
match on subsequent days.
All wrestling coaches must be required to be certified annually in cardio-pulmonary resuscitation and
first aid.
The new weight classes are: 125, 133, 141, 149, 157, 165, 174, 184, 197, and 285 pounds.
5
6
III. MAKING WEIGHT
A. WEIGHING THE OPTIONS: Determining Your Weight Class
Competitive equity in wrestling requires that similar sized individuals compete against one
another. Many wrestlers feel that they need to lose that extra body fat to cut down to a lower
body weight and have used unhealthy and potentially dangerous weight loss methods. The
following procedures were developed to prevent risk to health. These procedures are based on
measurement of your body composition so that if you want to lose weight, it will be fat weight –
not water and not muscle (which are both important for optimal performance).
Your body is composed of fat tissue as well as lean tissue which includes muscle, bone,
and water. The best way to lose weight and not impair performance is to lose fat tissue and
maintain lean tissue. The American College of Sports Medicine and The American Academy of
Pediatrics have set 5% as the minimum percent body fat for males to insure good health. Having
less than 5% body fat can lead to serious health consequences and impaired performance.
Your body fat will be assessed at the start of the season using either skinfold measures or
hydrostatic weighing. A skinfold is the layer of fat over your muscles. Skinfold measurements
will be taken from 3 sites on your body, and the measures will be entered into an equation that
will predict your percent body fat. Hydrostatic weighing is a technique where you are actually
weighed under water. The principle behind this measurement is that different materials (like fat
and muscle) will displace water differently. Using hydrostatic weighing, an estimate of body fat
can be obtained. Hydrostatic weighing is more accurate than skinfold measures.
The following methods were put in place to establish a weight class that you can
comfortably maintain over an entire season. This method is based on determining your minimal
safe and healthy body weight at a percent body fat no lower than 5%. However, it is important
for you to note that there is no scientific evidence that you will perform any better at 5%
body fat than at 8% or 10% body fat.
During the first week in October, you will have your body weight and body composition
determined. First you must provide a urine sample that will be tested for specific gravity. This is
a measure of how concentrated your urine is. A very concentrated urine indicates dehydration. If
your urine sample indicates you are dehydrated, you will have to drink fluids until your urine
indicates that you are adequately hydrated. After you are properly hydrated, as measured by
another urine sample, you will be weighed.
Next, you will have your percent body fat and fat free weight (lean body weight)
determined. Your minimal body weight will be established using the following equation:
Minimum weight = Fat-free weight ¸ 0.95
You will be allowed to lose no more than 1.5% of your original hydrated body weight per
week for the next 8 weeks. You cannot go below your established minimum weight.
7
Here are a few examples:
1) Wrestler #1
Using the hydrostatic weighing technique, Wrestler #1 was determined to have 12% body fat. If
he weighs 168 lbs, then the amount of fat he has is 20 lbs. By subtracting 20 lbs of fat from his total body
weight (168 lbs), he is determined to have 148 lbs of lean tissue (fat-free weight).
His minimal body weight would be determined by taking the weight of his lean tissue and
dividing by 0.95 (because the minimum percent body fat is 5%)..
Percent body fat = 12%
Fat weight = 0.12 x 168 lbs = 20 lbs
Lean tissue weight = 168 lbs – 20 lbs = 148 lbs
Minimum weight = 148 lbs ¸ 0.95 = 156 lbs
Now, Wrestler #1 has 8 weeks to lose weight but he cannot lose more that 1.5% of his original
weight (168 lbs) per week. This equals 2.5 lbs per week but he cannot lose weight below 156 lbs.
In two months, he returns to have his weight class established. His urine will be tested once again
to see if he is hydrated, and if so, he can weigh-in. His body weight is now 156 lbs and his weight class is
set at 157 lbs for the entire season.
2) Wrestler #2
Wrestler #2 has a hydrated weight of 168 lbs and
his body fat is 6%.
Fat weight = 0.06 x 168 lbs = 10 lbs
Lean tissue weight = 168 lbs – 10 lbs = 158 lbs
Minimum weight = 158 lbs ¸ 0.95 = 166 lbs
Therefore, he would already be at his lowest
wrestling weight class and could not drop a weight
class. He would still have his hydration level
measured and be weighed-in 8 weeks later.
3) Wrestler #3
Wrestler #3 weighs 225 lbs and his body fat was
determined to be 18%.
Fat weight = 0.18 x 225 lbs = 40.5 lbs
Lean tissue weight = 225 lbs – 40.5 lbs = 184.5 lbs
Minimum weight = 184.5 lbs ¸ 0.95 = 194 lbs
Over 8 weeks he cannot lose more than 1.5% of his
hydrated body weight (0.15 x 225 lbs) which is 3.4
lbs per week. This amounts to 27 lbs in 8 weeks.
225 lbs minus 27 lbs is equal to 198 lbs. Therefore
he must compete at the 285 lb weight class.
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B. A DELICATE BALANCE: Cutting and Maintaining Weight
The amount of calories each person needs is quite variable and based on a person’s body
weight and energy expenditure. In general, you should not go below 1600 calories per day.
Going below 1600 calories per day will not provide you with the appropriate amount of nutrients
your body needs and will lead to loss of lean body mass (LBM) or muscle mass. You will also
feel weak and not be able to perform at your best, both in competition as well as scholastically.
Remember, 1600 calories is the absolute minimum amount of calories your body needs; it is not
the calorie intake you should strive for.
Any attempt at losing fat weight should start well before the start of the wrestling season.
A weight loss of no more than 2 pounds per week will ensure that you will not lose body water
and LBM, which is so critical for your performance and maintenance of your metabolic rate. In
addition, by losing weight before the season’s start, you will not deprive yourself of nutrients, be
better able to keep the weight off that you lost, and perform better in practice and competition, as
well as scholastically.
Here is a formula you can use to estimate your caloric needs:
Take your body weight and multiply it by 10:
Example
If you weigh 125 lbs
125 lbs. x 10 = 1250
Multiply the number you get by 1.7:
1250 x 1.7 = 2125 calories per day you will need to maintain a body weight of 125 pounds (Remember,
this is an estimate, and you may need more than 2125 calories to maintain your body weight at 125
pounds.)
If you need to decrease your body weight:
Decrease your caloric intake from 250 to 500 calories per day. You will be able to safely lose 1 to 2
pounds per week, be able to maintain your body weight, and maintain optimal performance.
9
Avoiding Unhealthy Weight-Cutting Practices
In the past, there have been unhealthy practices that wrestlers used to lose body weight.
Most of these methods included rapid weight loss. These unhealthy weight-cutting practices
often result in impaired performance and health, and can even lead to death. Some of these
practices are now banned by the NCAA, and others should be discouraged by all those involved in
the sport of wrestling.
Yo-Yo Dieting:
By having cycles of fasting then eating (typically
binge-eating), your body will store more body fat,
and it will be more difficult to lose body weight.
Additionally, it places a great stress on your body
every time you starve it then re-feed it with great
quantities of food.
Dehydration:
Dehydration is a result of not taking in enough
fluids. Wrestlers who cut weight improperly are
typically dehydrated.
Dehydration has a number of negative effects,
which include: decreased muscular strength and
endurance, decreased blood flow in your body, and
a decreased ability to regulate your body
temperature.
Starvation/Fasting:
When you fast, or do not eat at all, your body uses
your muscle mass first, not your fat mass, which
leads to impaired performance. In addition, with
each fast, your body actually gets better at storing
fat in order to prepare itself for your next fast. So,
starvation not only leads to muscle loss, impaired
performance, and increase fat mass deposition, but
also leads to a lower metabolic rate, which makes it
more difficult to lose body weight with each cycle.
Dehydration is often a result of:
Spitting
Diuretics (“water pills”) – which can impair the
proper functioning of your heart and
kidneys
Sitting and/or exercising in a steam room or
sauna/exercising in plastic suits –
can cause very rapid dehydration,
leading to heat stroke, electrolyte
imbalances, heart failure, and even death
Diet Pills/Laxatives:
Use of diet pills, which can contain products that
increase your heart rate and blood pressure to
dangerous levels, are not safe and should be
avoided. Furthermore, laxatives have a dehydrating
effect and are not safe and should also be avoided.
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IV. ENERGIZING YOUR PERFORMANCE
A. FUELING UP: Using the Principles of Sport Nutrition
Based on the amount of calories that you require (see page 7), you now need to determine
the amount of calories you should get from carbohydrates, protein, and fat. All three of these
“macronutrients” are important for your performance. Too many wrestlers focus on consuming
carbohydrates and protein. However, cutting out fat from your diet will impair your performance,
since it is used as an energy source as well as in many other functions of your body.
Carbohydrates (CHO)
Carbohydrates are used for energy even when you are not
exercising. For optimal performance, it is important that
your glycogen stores (stored form of carbohydrate in
your body) are replenished after each work-out. The
optimal time to replenish your glycogen stores is during
the two hours following a practice. This is not to say that
you should only eat after practice, but, that after practice,
high carbohydrate foods will help to give you that edge
of increased glycogen stores and prepare your body for
your next work-out or match.
The amount of carbohydrates you typically need is about
60% of your total caloric intake. For simplicity, if you
ate 2,000 calories a day, 60% of that is 1,200 calories
from carbohydrates, which is equal to 300 grams (g) of
carbohydrates (there are 4 calories of carbohydrate per
gram; thus, 1200 ¸ 4 = 300 g of carbohydrate per day).
The list below provides you with examples of some good
sources of carbohydrates.
Electrolyte/carbohydrate drinks, gels, and sports bars
help provide your body with quick energy. Just
remember that you need to drink plenty of fluids if you
consume the gels and/or sports bars!
Good Sources of Carbohydrate Include:
————————————————————-
CHO Amount Approx. Grams
————————————————————-
pasta, cooked 1 cup 40 g
potatoes, mashed 1 cup 32 g
bread,whole wheat 2 slices 24 g
cereal, dry 1 cup 20 to 80 g
fruit, fresh 1 med. piece 15 g
100% juice 8 ounces 15 g
skim milk 12 ounces 18 g
Glycemic Index
The glycemic index refers to the effect foods have on
your blood sugar (glucose) levels. The faster and higher
a food makes your blood sugar rise, the higher its
glycemic index. Maintaining an adequate blood sugar
means that you will have optimal energy and maintain
and/or improve your ability to focus. Adequate blood
sugar levels mean adequate energy for performance.
High glycemic index foods may enhance performance in
athletes and can be useful during and after work-outs or
competitions. Low glycemic index foods may be helpful
prior to sports activity. If you want to “experiment” with
different types of carbohydrates, do so during practices,
not competition. Here is a list of some high glycemic
index foods: waffles, bagels, white bread, rice cakes,
graham crackers, Rice Krispies*, Cheerios*,
watermelon, baked potatoes, mashed potatoes, carrots,
jelly beans, Life Savers*, honey.
Here are some moderate glycemic index foods: orange
juice, Gatorade*, rice, oatmeal, Grape Nuts*, wheat
crackers, whole wheat bread, pineapple, raisins, banana,
grapes.
Here is a list of some low glycemic index foods: pasta,
peas, chick peas, lentils, baked beans, peanuts, pears,
oranges, sweetened yogurt, apple juice, skim milk.
Depending on digestibility, low glycemic index foods
may be consumed 30 to 60 minutes before you work-out.
Remember, if you are going to experiment with high and
low glycemic index foods, do so at practices, not during
competition.
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*indicates brand names, commercially available
products
Protein
Protein is another important macronutrient which is also
involved with providing you with energy. Protein is
what mostly makes up your muscle mass, but is also
important for metabolic functions in your body. If you
eat too little protein, a lot of negative consequences can
occur to your health and definitely to your performance.
A typical amount of protein required for an athlete is
about 0.5 to 0.9 g protein per pound of your body
weight. So, if you weigh 140 pounds, you will require
anywhere from 70 g to 126 g of protein per day. You
can also figure out your protein needs as a percentage of
your total caloric intake. So, for example, if you
consume 2,000 calories, 15% of 2,000 is 300 calories,
which is 75 g of protein (there are 4 calories of protein
per gram; thus, 300 ¸ 4 = 75 g of protein per day).
The list below provides you with examples of some good
sources of foods high in protein.
————————————————————-
Protein Amount Approx. Grams
————————————————————-
eggs, scrambled 2 large 12 g
skim milk 12 ounces 8 g
cheese, American 2 slices 13 g
chicken breast, baked 3 ounces 25 g
fish, flounder, baked 3 ounces 21 g
hamburger, fried 3 ounces 21 g
tofu 3 ounces 12 g
vegetarian burger 1 patty 18 g
peanut butter 2 tablespoons 8 g
hummous ½ cup 6 g
beans (black, kidney) ½ cup 8 g
bagel, med. 1 whole 7 g
pasta, cooked 1 cup 6 g
cereal 1 cup 1-15 g
Fat
Fat has been given a bad rap in the last few years. Too
many people have become “fat phobic.” They believe
that if low fat is recommended, then no fat is better. This
is definitely untrue! Fat is required for a number of
metabolic processes in your body and is especially
important in supplying energy. Also, fat provides taste
to foods and helps you feel less hungry later. So, some
fat with each meal is important in helping you achieve
your performance goals.
The amount of fat you need is about 20% to 30% of your
total caloric intake. If you are consuming 2,000 calories,
then your fat intake range would be: 400 to 600 calories
per day from fat. This is about 44 to 67 g of fat per day.
(There are 9 calories of fat per gram; thus, 400 to 600 ¸
9 = 44 to 67 g of fat per day).
Remember: Watching your portion sizes at all meals will
help you to stay within your caloric requirements.
For health reasons, the best choices of fat are
monounsaturated, like using olive or canola oils. The
second best choices are polyunsaturated fats, like
soybean and safflower oils. Finally, consume saturated
and trans fats the least in your diet; these include, palm
oil, butter, palm kernel oil, coconut oil, and hydrogenated
oils of any kind. Saturated fats increase the cholesterol
in your blood. Below is a list of the grams of fat in oils
and some foods. Note, some high protein foods also
contain fat.
————————————————————-
Fat Amount Approx. Grams
————————————————————-
olive oil 1 tablespoon 14 g
canola oil 1 tablespoon 14 g
soybean oil 1 tablespoon 14 g
safflower oil 1 tablespoon 14 g
peanut butter 2 tablespoons 16 g
lean beef, broiled 3 ounces 9 g
1% milk 12 ounces 7 g
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Getting the right balance of carbohydrates, protein, and fat
is important for peak performance!
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B. YE OLDE WATERING HOLE: Achieving Adequate Hydration
Water is the most important nutrient. If the body becomes dehydrated, the metabolic processes slow
down and don’t work as well. When you are dehydrated, an exercise or practice will “feel” difficult.
Wrestlers sometime confuse this feeling with having a “good” work-out. This is just the opposite of
what really happens! Dehydrated body cells don’t allow you to put forth your maximum effort. In fact, a 1%
to 2% loss of body weight due to fluid loss can cause a 15% to 20% decrease in performance!
Signs of dehydration include rapid heart rate, weakness, excessive fatigue, and dizziness. Dehydration
can be dangerous. Exercising or practicing in a dehydrated condition can lead to heat stroke, muscle
breakdown, kidney failure, and even death.
Here are some points to remember about hydration:
If you drink adequate amounts of water or other
fluids, you will feel better and perform better.
Fluids should be ingested 2 hours before (20 oz)
and during (8 oz every 15 to 20 minutes) practice
for optimal performance.
Thirst is a late sign of dehydration. Your
performance could decrease as much as 10% before
you feel thirsty. Start drinking fluids even before
you get thirsty.
Continue to ingest fluids after practice to rehydrate.
Weigh yourself before and after practice; any
decrease in body weight is due to a loss in water
from the body. Drink 2 cups of fluid for every
pound of body weight lost.
One easy way to monitor your hydration status is to
check the color of your urine. Light yellow
indicates good hydration, dark yellow indicates
dehydration.
Avoid alcohol and caffeinated beverages because
they will promote dehydration. Carbonated
beverages will also decrease the amount of fluid
you are able to consume.
Avoid soft drinks because the added sugar in the
drinks will slow down absorption.
Cold drinks are absorbed faster and also serve to
cool the body to promote optimal performance.
Avoid fruit juices in large amounts at one time
because they can cause diarrhea. However, 100%
fruit juices are a healthy drink and should be
consumed as part of your fluid intake throughout
the day.
Water is an appropriate fluid for hydration and
rehydration. A sports drink is fine, and the small
amount of carbohydrate in a sports drink can
provide you with quick energy during long practices
or competitions.
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C. FACT OR FICTION: Being Smart about Vitamins, Minerals, and Other Supplements
Many nutritional supplements are marketed to improve performance or to build muscles
and lose fat. However, most of these supplements have never been proven effective and could be
harmful to your health or performance. Nutritional supplements are often advertised using
deceptive and/or misleading claims. They can be marketed without the Food and Drug
Administration’s (FDA) review of safety or effectiveness, so, many claims are actually
unsubstantiated. The contents of these “so-called” performance boosters may not be represented
accurately on the list of ingredients and can contain impurities or banned substances. These
substances could cause a student-athlete to test positive on a drug test without the athlete even
knowing he consumed a banned substance!
Protein and amino acid supplements: Athletes ingest
a sufficient amount of protein to build muscle without
taking these supplements. Ingesting more protein will
not build more muscle, but will be metabolized by the
body. Often these protein supplements are combined
with special enzymes or special protein formulations,
like whey protein. None of these additives have ever
been proven effective, and they are expensive.
Selected amino acid supplements are purported to
increase growth hormone. However, studies have found
that manufacture recommended doses do not increase
growth hormone or muscle mass. Moreover, ingesting
only selected amino acids can negatively affect the
absorption of other essential amino acids, impairing
health and performance.
Vitamin and mineral supplements: Most scientific
evidence shows that selected vitamins and minerals will
not enhance performance. Moreover, megadoses of
these selected micronutrients have been found to be
harmful.
Vanadyl Sulfate (vanadium) is a non-essential trace
mineral that has insulin-like effects. It has not been
found to increase muscle mass. Furthermore, taking one
mineral can negatively affect the status of other minerals
in your body.
Carnitine, herbal extracts, and special enzyme
formulations, as well as other substances naturally
occurring in foods, do not provide any benefit to
performance. Some herbal supplements, like Ma Huang,
contain ephedrine which is a drug banned by the NCAA.
Ephedrine is a stimulant and is sometimes combined
with caffeine and aspirin by athletes who want to lose
weight. The FDA has warned that ephedrine has
potentially harmful side effects such as tremor and
disturbances in heart function. Combining ephedrine
with caffeine and aspirin will increase the risk of these
side effects.
Creatine may enhance short term high-intensity
exercise. However, the verdict is still out on the safety of
creatine supplements, especially over long periods of
time. Creatine can increase body weight, predominantly
due to abnormal water retention, which would probably
be disadvantageous for wrestlers who are trying to
maintain a low body weight.
HMB (beta-hydroxy-beta-methyl butyrate) is a
metabolite of the amino acid leucine. Only one study
found that HMB increased muscle mass and strength and
reduced muscle breakdown during resistance training.
Additional studies are needed to confirm the results of
only one study. Possible long-term consequences are not
known.
NOTE: Many high-tech nutritional supplements may seem to be effective at first, but this is
likely a placebo effect – if an athlete believes these substances will enhance
performance, he may train harder or work more efficiently. In other words, it is the
athlete’s training and not the supplement that is responsible for enhanced performance.
Ultimately, most nutritional supplements are ineffective, costly, unnecessary, and can
be dangerous, and impair performance.
15
D. BEFORE THE WHISTLE BLOWS: Preparing for Training and Competition
Just as no two wrestlers perform exactly alike, so too, the optimal caloric need for each
wrestler, even in the same weight class, may be different. Yes, caloric need depends on size, but
there are many other physiological influences (e.g. resting energy expenditure, lean body mass,
other daily activities in addition to wrestling, etc.) which affect caloric needs for optimal wrestling
performance.
The sample training menus that follow are designed to meet the minimum caloric needs
for each weight indicated; they provide approximately 0.86 g of protein per 1 pound of body
weight. You are the best judge of your caloric needs based on your performance. Even at your
lightest weight, you still need adequate energy, vitamins and minerals. So, if your work-outs are
sluggish and training is taking a toll, leaving you feeling fatigued for the rest of the day, it may be
that you are consuming too few calories.
I. Sample Training Diets:
A. Sample Diet I – Wrestler of approximate weight of 125 lbs.
Approximately 2125 calories; 62% CHO (329 g); 20% protein (108 g); 18% fat (42 g)
Breakfast
1 ½ cups cold cereal
2- 8 oz. glasses skim
milk*
1 slice whole wheat toast
with 1 tbl. peanut
butter and 1 tbl. jam
2- 12 oz. glasses water
Mid-morning
8 oz. container low fat
fruit-flavored yogurt
16 oz. water
Lunch
2 oz. turkey, or roast beef,
or ham, or tuna, or
hummous sandwich
with lettuce on multigrain
bread (no cheese;
reduced fat mayo)
Salad with nonfat
dressing or
carrot/celery sticks
2- 12 oz. glasses water
Pre-practice fuel
(about 1½ – 2 hours before
practice)
5 graham cracker squares
8 oz. orange juice
16 oz. water
Post-practice recovery
(within 15 minutes after
practice ends)
8 oz. pineapple juice
or sports drink
Dinner
_ cup beans
½ cup brown rice
1 oz. cheese
1 cup cooked vegetables
1 dinner roll or burrito
wrap
8 oz. low fat chocolate
milk
2- 12 oz. glasses water
Evening Snack
2 fig bars
8 oz. skim milk*
CHO = carbohydrate
tbl. = tablespoon
*1% milk, low fat
chocolate milk, lactaid
milk, or soy milk may be
substituted
16
B. Sample Diet II- Wrestler of approximate weight of 157 lbs.
Approximately 2670 calories; 62% CHO (414 g); 20% protein (134 g); 18% fat (53 g)
Breakfast
¾ cup cooked, hot cereal
with 1 tbl. raisins
2- 8 oz. glasses skim
milk*
2- 12 oz. glasses water
Mid-morning
1 bagel with 1 tbl. peanut
butter
16 oz. water
Lunch
3 oz. turkey, or roast beef,
or ham, or tuna, or
hummous sandwich
with lettuce on multigrain
bread (no cheese;
reduced fat mayo)
Salad with nonfat dressing
or carrot/celery sticks
2- 12 oz. glasses water
Pre-practice fuel
(about 1½ – 2 hours before
practice)
g bars
16 oz. water
Post-practice recovery
(within 15 minutes after
practice ends)
8 oz. pineapple juice
or sports drink
Dinner
3 cups cooked Pasta
with ¼ cup meat sauce
with ¼ cup grated
cheese
1 cup cooked vegetables
2 slices Italian bread
2- 12 oz. glasses water
Evening Snack
1 cup chocolate frozen
yogurt
8 oz. skim milk*
CHO = carbohydrate
tbl. = tablespoon
*1% milk, low fat
chocolate milk, lactaid
milk, or soy milk may be
substituted
C. Sample Diet III – Wrestler of approximate weight of 197 lbs.
Approximately 3349 calories; 62% CHO (519 g); 20% protein (168 g); 18% fat (67 g)
Breakfast
1 ½ cups cold cereal
2- 8 oz. glasses skim
milk*
2 slices whole wheat toast
with 1 tbl. peanut
butter and 1 tbl. jam
2 scrambled eggs
1 banana
8 oz. grape juice
2- 12 oz. glasses water
Mid-morning
1- 8 oz. container fruitflavored
yogurt
pple
16 oz. water
Lunch
3 oz. turkey, or roast beef,
or ham, or tuna, or
hummous “triple decker”
sandwich
with lettuce on multigrain
bread (no cheese;
reduced fat mayo)
Salad with nonfat dressing
or carrot/celery sticks
¾ oz. pretzels
2- 12 oz. glasses water
Pre-practice fuel
(about 1½ – 2 hours before
practice)
1 cinnamon raisin bagel
8 oz. orange, apple, or
any 100% fruit juice
16 oz. water
Post-practice recovery
(within 15 minutes after
practice ends)
16 oz. pineapple juice
or sports drink
Dinner
6 oz. chicken (about 2
pieces, no skin)
1 cup cooked brown rice
or 1 cup mashed
potatoes
1 cup cooked vegetables
1 cup salad with 2 tbls.
Ranch dressing
1 dinner roll
2- 12 oz. glasses water
Evening Snack
4 oatmeal cookies
(medium size)
8 oz. skim milk*
CHO = carbohydrate
tbl. = tablespoon
*1% milk, low fat
chocolate milk, lactaid
milk, or soy milk may be
substituted
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II. EATING FOR COMPETITION
If there is insufficient gas, oil, or water in your car, it certainly isn’t going to get you very
far or provide maximum performance. In this same way, your body’s engine needs to be wellfueled
and well-hydrated to maximize your power, concentration, and overall potential on the
mat. The following offers suggestions for a winning performance. See “FUELING UP” section
(pages 9-10) for details on glycemic index categories and examples of food high in carbohydrate,
protein, and fat.
Recommendation Comment
The Day Before a Match
Two Hours before bedtime (especially if there is no time
for breakfast in the morning)
Drink 18-20 ounces of water or sports drink
Eat a performance snack consisting of low
glycemic index carbohydrates and protein foods
Sample of Performance Snacks
A few graham crackers with peanut butter, or ½ turkey
sandwich, or a package of an instant breakfast mix with
skim milk.
Match or Training Day
4–5 hours before: 600-1000 calories: eat high
carbohydrate (120-200 grams), moderate protein (7-14
grams) and moderate fat (<15 grams) foods
1½- 2 hours before: 250-350 calories: eat high
carbohydrate (30-60 grams), low protein (<7 grams) and
low fat (<5 grams) foods
Example:
If Match is at 11 am, then:
Breakfast (2–3 hours ahead):
Orange juice,
Bagel with jam
or
Cereal and skim milk and a banana
If Match is at 2 pm, then:
Breakfast (4-5 hours ahead):
100 % fruit juice
Pancakes/waffles/syrup
Skim or 1% milk
Lunch (2-3 hours ahead):
Nonfat fruit-flavored yogurt
banana
100% fruit juice
From Weigh-in to Match
Drink 8-12 oz. of sports drink
Between Matches
Eat high glycemic index carbohydrates
Sample of Between Match Foods:
dry cereal, bagel, jelly beans, graham crackers
Limit fat (< 5 grams)
Limit protein (< 7 grams)
Drink 8-12 oz. of water or sports drink
After the Match
The first 15 minutes after strenuous activity are the most
critical for replacing carbohydrates and building glycogen
stores.
Note: High fat, empty calorie foods and beverages like
candy bars, pastries, carbonated beverages consumed
immediately after an event may not supply the proper
amounts of carbohydrates, vitamins, minerals, and fluids
needed to enhance recovery. In addition, alcohol slows
down the recovery process and may increase the risk of
injury or fatigue.
Follow the three R’s of Recovery:
Rehydrate: your muscles with water
Replenish: your muscles with carbohydrates like fruit
juice or carbohydrate-loading beverages
(0.2 to 0.7 grams carbohydrate/lb of body
weight)
Repair : your muscles to prevent injury by
continuing to drink water or fruit juice
and keeping the emphasis on eating
high carbohydrate foods for the next
2 hours along with foods containing
proteins and fats
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F. ROAD WARRIORS: Eating on the Road
Menus at Fast Food Restaurants are always changing. However, the following are your BEST
BETS:
Beverages
Orange juice; low fat/skim white or chocolate
milk; lemonade
Extras
Bagels; English muffin with jelly; low fat fruit
yogurt; Italian bread slices; salad; Italian
dressing; salsa; barbeque sauce
Entrees
Pancakes; scrambled eggs; cereals; turkey,
ham, or roast beef sub (hero, grinder);
thick-crusted veggie pizza; charbroiled
chicken sandwich; chicken fajita; baked
potato; chili; plain hamburgers; pasta with
tomato-based sauce; soft taco (burrito) with
rice and beans with either: meat sauce, or
cheese, or sour cream
Omit
Butter; hashbrowns; bacon/sausage; French
fries; special sauces; cheese sauces;
mayonnaise; creamy dressings; tuna subs
(heros, grinders); extra cheese on sandwiches,
subs, or pizzas.
Don’t forget to include a couple of cups of
water at each meal, as well!!
Note: A, B, C’s of baked potatoes:
A. the skin contains most of the
vitamins and minerals
B. a large baked potato contains
between 6 and 8 grams of protein
C. 1 tablespoon of sour cream has
one sixth the fat of 1 teaspoon of
butter/margarine.
Many fast food restaurants now have “lite” options
which means they have reduced the fat used in preparation.
These can also be good choices, so look for them on the menu!
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V. QUICK TIPS
A. HIGH PERFORMANCE MEALS AND SNACKS
Choose from these foods Slow down on theseLL
Breakfast
French Toast Hot & cold cereals
Pancakes Fruit
Toast/Bread 100% Fruit juice
Bagels Low fat milk (Chocolate ok)
Boiled egg
Donuts Bacon
Pastries Fried potatoes
Fried eggs Soda/pop
Sausage Coffee
Mid-Morning Snack
Bagels 100% Fruit Juice Fig Newtons*
Instant Breakfast* Fruit Low fat milk
Pretzels Gatorpro* Bread
Low fat Yogurt Power Bars* Boost*
Pastries
High fat muffins
Lunch
Sandwiches (make triple deckers – 3 pieces of bread, but
not 2 servings of meat):
Turkey Hummous
Roast beef Salad
Tuna salad Baked potato puffs
Seafood salad Extra bread
Ham Low fat milk (chocolate ok)
Ham salad 100% Fruit juice
Fruit Cheese (2 slices max)
French fries Fish patties
Burgers Deli meats
Hot dogs Chips
Fried chicken patties Soda/pop
Croissant sandwiches Punch
Cheese sandwiches
Pre-Practice/Pre-Competition Snack
(2 hours before event)
Pretzels Gatorlode* Low fat yogurt
Bread Fig Newtons* Power Bars*
Fruit Bagels Boost*
Instant Breakfast* (mixed in water)
Potato chips Candy bars
Corn chips Pizza slices
Cookies Soda/pop
Dinner
Chicken, fish, lean beef Tortillas/chapati
Red or black beans Greens/salads
Rice Vegetables
Tofu or tempeh Black-eyed peas
Pasta/noodles Potatoes
Yams Milk (low fat/chocolate)
Bread 100% fruit juice
Chicken wings Soda/pop
Steak/prime rib Butter/gravy
Fried foods Alfredo sauce
Subs/calzones Cream sauces
Burgers Cheese sauces
Evening Snack
The choice is yours! If you’re going to eat low
performance foods, this is the safest time of day to do it
(providing that you don’t have early morning practices).
Remember: Don’t overdo it! This is not a substitute for
dinner.
LL These items are the LEAST HELPFUL in athletic performance. Limit how much and how often you eat them.
20
* These are brand names, commercially available products.
B. HIGH PERFORMANCE TIPS
Post-event eating is just as important as pre-event
eating to assure adequate recovery and decrease risk
of fatigue and injury over the season.
Remember to drink water and 100% fruit juice
throughout the day. Thirst is not the first indicator
of dehydration. Your body can be dehydrated long
before you ever feel thirsty.
Eat Power Bars* in place of candy bars. Consume 100% real fruit juice in place of fruit
juice drink, fruit juice cocktail, fruit drink, or fruit
punch.
Eat fruit or pretzels in place of chips. Drink water in place of soda or pop (sodas and
pops, especially cola-types, may promote
dehydration).
No time, not hungry, nerves before a big match?
Avoid fatigue and poor focus by making it a habit
to consume a liquid meal supplement like Boost*,
Gatorpro* or Carnation Instant Breakfast* (mixed
with skim milk or water) instead of skipping a meal
or snack.
Water, Gaterlode* and oranges, bananas, or
pineapple juice within the first 15 minutes after
practice/competition help you rehydrate, reenergize
your muscles, and decrease muscle fatigue
build-up over the season.
* indicates brand names, commercially available products.