Westfield Wrestling Nutrition Wrestling What do these three

Westfield Wrestling Nutrition Wrestling What do these three wrestlers all have in common? l Billy Saylor (19 years old) – Campbell University, NC l Joseph La. Rosa (22 years old) – University of Wisconsin – La Crosse l Jeff Reese (21 years old) – University of Michigan 0

Westfield Weight Management Wrestling Body composition is more important than body weight l Wrestlers with the largest percentage of muscle weight are in the best condition to compete l 7 to 9 percent body fat is optimal for wrestling performance l Optimum body size and composition help wrestlers achieve greater success! Focus should be to lose body fat l Gradual weight loss will occur through the loss of body fat l To reduce 2 lbs of body fat a week, you need to eliminate 7000 calories — Do you reduce 1000 calories per day; or — Eat 500 fewer calories a day and burn an additional 500 calories? 1

Westfield Most Common Weight Loss Methods Wrestling Most wrestlers come into the season over weight, train the wrong way, 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 2

Westfield Nutrition Fills Your Two Fuel Tanks Wrestling Duration of Exercise Fuel Tank # 1 Anaerobic Fuel Tank # 2 Aerobic (10%) Anaerobic = Without Oxygen Aerobic = With Oxygen ATP = Adenosine triphosphate ADP = Adenosine diphosphate This is the chemical energy your food creates to move your muscles FT ST FT = Fast Twitch muscle fibers (Carbs) = Slow Twitch muscle fibers (Fats) ST Diet should be based on the demands of the sport 3

Westfield Carbohydrates are not Bad Wrestling Adequate level of carbs are required daily to maintain the fuel tank for intense training l Carbohydrates stores are limited thus require daily replenishing l Inadequate recovery results in fatigue (fuel tank remains low) l Optimal replenishment is immediately after a -out work Glycemic Index (GI) measures how fast carbs raise your blood sugar levels (glucose) l Carbs with High GI break down fast (70 or more) l Carbs with Low GI break down slower (55 or less) l Lowering blood sugar levels is a key ingredient in weight loss – stops cravings (Serotonin) l Goal is to stop body from fat storage so we can begin to burn it (www. glycemicindex. com) 4

Westfield Water and Fat are critical Wrestling Water comprises about 70% of an athlete’s body l 66 % of it is within the muscle tissue l Fat Tissue contains only 10% water l 3 % loss of water weight results in a 10% loss in strength l Too much ingested protein (excess) can increase risk of dehrydration l Feeling thirsty is a late sign of dehydration Fat should not be feared l Fat helps absorb vitamins and make you feel full longer l Fat is also an aerobic energy source (Third Period) l Balance daily fat grams (1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated); Avoid trans fat — Olive oil, mixed nuts, flax seeds 5

Westfield What should I eat? Wrestling Should Exercise daily discipline, patience, and good planning (Read the labels on all producst) Drink Water and Green Tea Eat lean protein at each feeding Should Not Wait to the last minute Drink Sodas and Alcohol 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) Maintain Variety and focus on nutrient density Utilize a pill or supplement as perceived shortcuts Eat the same thing every day 6

Westfield Super Foods you should eat! Wrestling 1. Water 11. Mixed Beans 2. Lean Red Meat (93% lean) 12. Quinoa (Ancient grain) 3. Salmon 13. Whole Oats 4. Omega 3 Eggs 14. Avocados 5. Lowfat Yogurt 15. Olive Oil (extra virgin) 6. Whey Protein Powder 16. Fish Oil 7. Spinach and Broccoli 17. Mixed Nuts 8. Tomatoes 18. Flax Seeds 9. Mixed Berries 19. Green Tea 10. Oranges and Bananas 20. Greens+ (1 tsp = 6 -10 servings) 7

Westfield How much should I eat? Wrestling 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 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. 8

Westfield 7 steps to the Right Body Composition Wrestling 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. Increase whole foods, decrease calories, and increase caloric output 4. Lean protein, fruits and vegetables, carbs, and good fat 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 9

Westfield VHSL Weight Management Program Wrestling Official body composition testing completed at beginning of season l Testing must be done between 7 Nov 05 and 29 Nov 05 l Joining the team after 22 Nov 05, initial test must be done within one week Testing Procedures l Must be properly (1. 030 or less Usg) hydrated before you can be tested l Weighed to determine Baseline Body Weight (BW) l Body Fat (BF) percentage identified utilizing skin fold measurements of the tricep, sub scapular, and abdominal skin surfaces (measured 3 times for 9 measurements) Test identifies minimum wrestling weight at 7 percent BF and authorized weight loss schedule (weeks to lowest weight class) l Maximum weight loss is 1. 5 percent of BW per week (135 lbs = 2 lbs a week) l Wrestlers are ineligible for competition at the minimum weight class until they satisfy the weight loss schedule. Growth allowances l 1 lb on 15 Dec 05; 1 Jan 06; and 1 Feb 06 10

Westfield VHSL Minimum Wrestling Weight Wrestling Fat Weight = BW * %BF 140*0. 12 = 16. 8 lbs LBM = BW – Fat Weight 140 – 16. 8 = 123. 2 MWW = LBM /. 93 (7 percent) 123. 2 /. 93 = 132. 5 MWL = BW – MWW 140 – 132. 5 = 7. 5 lbs Lbs/Wk = BW * 0. 015 140*0. 015 = 2. 1 lbs 3. 5 weeks before you could wrestle at minimum weight BW = Baseline Body Weight BF = Body Fat LBM = Lean Body Mass MWW = Minimum Wrestling Weight MWL = Maximum (Fat) Weight Loss 11

Westfield Pre-Exercise/Competition Fueling Wrestling 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 12