Influenza Shot– Best defense against “catching” the flu– Prevent illness / slow recovery– 5 days recovery / no practice

Nutritional Informationfor

Wrestlers

Jennifer McCoy RN, MSN

Objective / Content

• Promote optimal performance for wrestlers through safe and healthy nutritional choices

• Review:– Overview– Hydration– Dietary requirements– Weight loss / gain / maintenance

• Tips that work

Making Weight Weight Control + Adolescent Athlete =

Great Challenge for a Wrestler

Initial response………STARVATION DIET:

Restricted Food intake Decrease Fluid intakeStrenuous Exercise

OR ………….OVER EATING TO “BULK UP”

Making Weight

• MaintainCalories in = Calories out

• Lose Weight Calories in < Calories out

• Gain Weight Calories in > Calories outHowever all calories are not equal - and how you

manage your weight loss / gain will equate establish how you feel and how you wrestle!

Making the weight!

• Obtaining and maintaining optimal weight and performance is a victory not only on the mat but off the mat as well.

• Making weight mean eating and drinking sensibly …not cutting food and water to “make weight”

• Thus becoming a valued member and athlete to the team.

Performance Outcomes

Without nutrients the body cannot function properly.

• Weakness• Lethargy • Decreased Concentration• Uncontrolled weight management

Hydration• Water is the most important nutrient for your

body• Decreased metabolism if you do not drink enough

water • Assists with thermo regulation• Dehydration decreases your stamina and strength. • If you are thirsty you are already dehydrated• Increases the ability to flush lactic acid from

muscles …faster recovery!

Hydration• Change in body weight during exercise is

related to fluid loss only.• Fluids need to be replenished throughout the

day.– Drink before you are thirsty– Drink before practice/but not just before– Drink after activity– Drink during activity… not the time to relieve thirst

• Water not sports drinks, juice or sodas

Components of Nutrition

• Carbohydrates• Protein• Fats• Vitamins / Minerals

Carbohydrates• Number one source of energy fall all bodily

functions• 1 gram of carbohydrates gives off 4 calories• Two Types of Carbohydrates– Simple (1-2 sugars0• Great tasting • Can cause – “Sugar highs and lows”

– Complex (3 or more sugars)• Not as tasty• Better for you

Carbohydrates

Carbohydrates

• Simple:– Fruits– Products with white flour– milk– Candy– Soda pop– Sports drinks– Fruit juices– Table sugar– Cookies etc.

• Complex– Whole meal Breads– Whole meal Cereals– Grains of all kinds– Leguminous– Veggies

Proteins

• Primary for the growth and repair of body tissues.

• Used for fuel when absolutely necessary• Found in all cell structures in the human body• 1 gram = 4 calories• Over eating proteins can cause liver and

kidney damage

Proteins

Proteins

• Meats• Fish• Beans • Soy Beans• Tofu• Eggs • Milk / Milk products• Nuts

Fats• Carries vitamins A,D,E, K• Concentrated energy source for the body• Fat cannot be converted to energy as fast as

carbohydrates – requires oxygen to burn• This means that fat is not a significant source of

energy for short-term, high intensity exercise such as wrestling.

• 1 gram of fat = 9 calories• Approximately 20% diet should come from fat

FatsThree types of FATS

• Saturated – bad fat– Solid at room temp– Increase cholesterol– Meats and dairy products

• Polyunsaturated– Help decrease cholesterol– Plant source – sunflower and soybean oils

• Monounsaturated – good fat– Helps decrease LDL – bad cholesterol– Plant and animal fats – olive oil, fish oils, peanut, and avocados

Fats• Body fat does not come from the fats we eat!• Body fat comes from taking in more calories

than we burn.• Thus – just taking fat out of our diet does not

naturally mean weight loss.• However, limiting fat is our diet is a great way

to help control our diet and prevent heart disease.

Vitamins

• Help regulate metabolic reactions (start the body)

• No caloric value• Body cannot make them• Must be obtained via diet • Two types– Water soluble– Fat soluble

Vitamins

Fat soluble Vitamins• Required fats or oils to

be absorbed• Not needed on a

regular bases – stored in the liver and fat cells (subcutaneous)

• Vitamins A D E K

Water soluble Vitamins• Absorbed directly into

the blood stream.• Not stored in the body

– thus need to be replenished daily or every few days

• Vitamin B complex• Vitamin C

Minerals• Chemical elements that cannot be synthesized

by the body• Assist enzymes in all body functions• Building materials for bones, teeth, tissue,

muscles, blood and nerve cells.

Putting is all together!

• Balance diet for greatest nutritional benefit• Eating healthy will increase your overall

feeling of well being and increase your physical performance.

• Starvation or skipping meals is not an effective way to loose weight.

Soooo how do you eat healthy and still “drop” the weight???

Weight Management• Average adolescent male:• 15-19 calories per pound per day • Then add calories burned during exercise /

training.Calculations

• 150 lbs (68kg) x 17 = 2250• 2 hour workout at 400cal = 800 calories• 3050 calories needed to maintain current

weight

Weight Management

• Your Goal should be to lose body fat …not body weight.

• 3500 calories = 1 pound of fat• 7716 calories = 1 kilogram• Starving our body causes muscle and tissue

loss not fat lose!– Muscle breaks down faster than fat – thus for

energy (quick) you need to needed calories …or you will destroy muscle not burn fat!

Weight Management

• Healthy weight loss • 1-2 lbs / week • decreasing caloric intake by 500-1000 cal /day• Increase strength training and aerobic exercise

• Healthy weight gain• 1-2 lbs / week• Increase caloric intake by 500 – 1000 cal / day • > strength training vice aerobic

Caloric Breakdown

• 3000 caloriesCarbs (60%) - 1800 calories (450g)Protein (20%) - 600 calories (150g)Fats (20%) – 600 calories (66g)

• 2000 caloriesCarbs (60%) – 1200 calories (300g)Protein (20%)- 400 calories (100g)Fats (20%) – 400 calories (44g)

Serving Size

Weight management

• Remember that as you lose weight and activity becomes easier, you will burn fewer calories performing the same activities. Because of this, it will be necessary to eat less and/or become more active if you wish to maintain the same daily calorie deficit and rate of weight loss.

When to eat!• Eat breakfast– Simple and complex carbohydrates / protein– Just simple carbohydrates 10 am crash and burn

• AM Nutrition Break• PM Nutrition Break• Before Practice / After School• After Practice• Dinner

Healthy Choices!• Small snack before practice – Carbohydrates• Eat 30-60 minutes post exercise – Should include proteins– Limit or no simple carbohydrates

• Stay hydrated…hungry drink some water• Do not dehydrate before practice• Nothing but water before bed – after 8pm• Need something sweet – keep it small

Healthy Choices!• Fruits and Veggies are great• Banana’s have great vitamin and minerals• Avoid fruit juices• Prepare plates in the kitchen• Watch serving size• Avoid eating out• Avoid premade meals• Read labels carefully

Healthy ChoicesGood• Fruits / Veggies• Whole grain foods• Eggs• Chicken breast• Tofu • Soybeans (watch serving

size)• Avocados for fat

Bad• Sweets / desserts• “white” carbohydrates

(rice)• Chicken thighs• Dressings and toppings• Fruit juice and sports drinks• Chips and processed snacks• Whole milk• Yellow cheeses

General advice!

• Think about everything you are eating.• Remember on Sunday …no practice …less

calories needed.• Limit eating to only certain locations• Life style exercise ….walk briskly, take the

stairs, etc.• Do not take laxatives, diuretics – do not try to

sweat the weight off.

Diet and Sleep

• Lack of sleep / being tired causes people to seek comfort foods.

• Sleep will not increase your weight loss – but it will assist you in weight loss.

• 9 hrs or greater of sleep is ideal • Greatly effect performance • Greatly impacts mood!

Supplements• Unregulated Industry– Billion Dollar Industry – Research regarding supplements is inconsistent– Warnings often state not intended for individuals under

18 years of age– No studies done for those age groups– Can effect metabolism – Can be dangerous to liver and kidneys

Supplements are not needed if you are eating a balanced diet!

Other Factors• Genetic Background– Metabolic Rate

• Current Nutritional Status• Current Dietary habits• Current physical condition / health• Current physical size • Desire to improve / change• Family support• Hormones and Puberty

Commitment to Succeed

But be SMART!

Summary• Weight Management:

– Cutting weight means eating and drinking sensibly; not cutting food and water.

– Don’t eat on the run…eat only in specified locations– Think before you eat!– Breakfast a must ….control your diet on Sunday

• Hydration:– Drink, drink, drink…you should never feel thirsty

• General– A good nights sleep is a must– Support each other!

Wrestlers can wrestle, eat

and win!

Calorie CountingFood Calories Serving Size

Banana 110 1 medium

Apple 130 1 large

Carrot 30 1 – 7 inches long

Tomato 25 1 medium

Chicken Breast 250 .5

Chicken Thigh 414 1 thigh

French Fries 230 Small McDonalds

White Rice 200 1 cup – loosely packed

French Bread 188 1 medium slice

Calorie Counting

Food Calories Serving Size

Tofu 94 .5 cup

Egg 78 1 medium

Soybeans 76 1 cup -cooked

Salad Dressing 40-80 1 table spoon

Blueberry Muffin 426 1 medium to large

Sugar Doughnut 192 I medium

Feta Cheese 396 1 cup

Cheddar Cheese 113 1 slice

Tonkatdu 313 1 cutlet

Safe Weight?

• Body Mass Indicator: • A formula / number is used to estimate how

much body fat a person has based on his height and weight.

• That number is then categorized into:– Underweight– Normal– Overweight – Obese

Safe Weight

BMI = Weight (kg) X 10,000 Height (cm) x Height (cm)

• Under 18.5 – Underweight• 18.5 – 24.9 Healthy weight • 25-29.9 – Over weight• 30- + - Obese

BMI in Adolescents

• Body fat differs in children - as we need body fat deposits to help grow.

• Children grow and develop at different ages • Incorporate BMI with a Age curve (boys)– Under 3rd percentile – underweight– 3-85th percentile – healthy range– 85-95th percentile – overweight– 95th percentile - obese