Influenza Shot
– Best defense against “catching” the flu
– Prevent illness / slow recovery
– 5 days recovery / no practice
Nutritional Information
for
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 intake
Strenuous Exercise
OR ………….OVER
EATING TO “BULK UP”
Making Weight
• Maintain
Calories in = Calories out
• Lose Weight
Calories in < Calories out
• Gain Weight
Calories in > Calories out
However 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
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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
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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
• Athletes 6-8g/kg/day
– 60kg student
7x60=420g/day
• 4x420=1680 cal
• Skeletal muscles store glycogen at the highest
rate right up to 2 hours after exercise …
• Therefore – you should consume up to 100 g
(200-400cal) – 15 -30 min after exercise.
• Need to consume – glycogen / glucose before
am exercise – or you will breakdown muscle to
produce energy.
Carbohydrates
• Simple:
– Fruits
– Products with white
flour
– milk
– Candy
– Soda pop
– Sports drinks
– Fruit juices
– Table sugar
– Cookies etc.
• Complex
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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
• Athletes need approximately 1.6g/kg/day
– 60kg student
1.6x60 = 96gram protein/day
• 96x4= 384 calories per day
• Most athletes can obtain the needed protein
from eating a balanced diet (15% calories
from protein). No supplements are needed.
Proteins
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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
Fats
Three 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 calories
Carbs (60%) - 1800 calories (450g)
Protein (20%) - 600 calories (150g)
Fats (20%) – 600 calories (66g)
• 2000 calories
Carbs (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
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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
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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!
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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 Choices
Good
Bad
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• Sweets / desserts
• “white” carbohydrates
(rice)
• Chicken thighs
• Dressings and toppings
• Fruit juice and sports drinks
• Chips and processed snacks
• Whole milk
• Yellow cheeses
Fruits / Veggies
Whole grain foods
Eggs
Chicken breast
Tofu
Soybeans (watch serving
size)
• Avocados for fat
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
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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 Counting
Food
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 =
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Weight (kg)
Height (cm) x Height (cm)
Under 18.5 – Underweight
18.5 – 24.9 Healthy weight
25-29.9 – Over weight
30- + - Obese
X 10,000
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