Hydration & Nutrition for
Optimum Sport Performance
Aaron C. Wanish, LAT, CSCS
Memorial Medical Center
Hydration & Nutrition
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How to tell if you are hydrated
How to hydrate
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Before activity
During activity
After activity
Nutritional guidelines
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Pre-activity food
Post-activity food
Eating right and controlling your weight
Are You Hydrated?
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What color is your urine?
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Dark Urine = Dehydrated = Looks Like Apple Juice
Clear Urine = Hydrated = Looks Like Lemonade
How Do I Hydrate?
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Before Activity
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16-20 oz. of water or sports drink 2-3 hours before
activity
7-10 oz. of water or sports drink 10-20 minutes
before activity
How Do I Hydrate?
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During Activity
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7-10 oz. of fluids every 1020 minutes
A mouthful is about 2 oz.,
so 4-5 mouthfuls of
water/sports drink
Want to be careful with
consuming too much too
quickly during activity as it
can cause GI distress (i.e.
gut ache/upset stomach)
How Do I Hydrate
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After Activity
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Based on individual losses (sweat, urine loss)
Should consist of water for rehydration
Electrolytes help speed rehydration but should not
be the only means
Should occur within 2 hours of activity
For every pound of sweat lost during activity
you should rehydrate with 20 oz. of fluids
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Example: Lost 3 lbs during practice; Drink 60 oz of
fluids to replace
Nutrition
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Wrestling is an intermediate-length event
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Lasts between four to nine minutes
Main source of energy: glucose/glycogen
Recommended nutrient balance
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60% Carbohydrates
15-25% Fat
15-25% Protein
Nutrition – Pre-Activity Foods
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Should have a meal or snack 2-3 hours
before practices and matches
Meal or snack should be high in
carbohydrates
Bring snacks to keep in your backpack and/or
locker to munch on before practice
Backpack & Locker Snacks
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Granola & cereal bars
Energy bars
Dried fruit – raisins,
apples, peaches, etc.
Dry cereal
Pretzels
Graham crackers and
peanut butter
Oatmeal cookies
Animal crackers
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Juice box
Sports drink
Lowfat/nonfat milk
Cheese sticks
Pudding cups
Fresh fruit or fruit cups
Fresh veggies
PB & J sandwich
Turkey, ham or roast
beef sandwich
Nutrition – Post-Activity Foods
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Want to replenish muscle energy stores
within 30 minutes of practices and matches
and again within 2 hours
Can be effective at tournaments when there
is down time between matches – consume
small amounts & rehydrate
Begin with a high carbohydrate snack within
30 minutes
Have a good balanced meal within 2 hours
after activity
Nutrition – Controlling Your Weight
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Important to eat every meal
Effects of skipping meals
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Slows your metabolism
Can cause weight gain
Decreases strength
Decreases energy
Decreases performance
Increases chance of injury
Can cause mood swings
Decreases mental function
Follow the food pyramid
What your meal plate should look like
10 Tips To a Great Plate
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I recommend viewing this website to get a
good idea on how to use the new MyPlate
program:
http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet1Cho
oseMyPlate.pdf
Portion Sizes for Common Foods
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3 oz. meat = deck of cards
8 oz. meat = thin paperback book
3 oz. fish = size of a checkbook
1 oz. cheese = size of 4 dice
3 oz. potato = size of a computer mouse
2 Tbs. peanut butter = a ping pong ball
Apple or orange = a tennis ball
¼ cup dried fruit = a small handfull
1 cup pasta = a tennis ball
Nutrition – Controlling Your Weight
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Caloric Requirements per Pound of
Bodyweight
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Fat loss = 12-13 calories per lb of bodyweight
Maintenance = 15-16 calories per lb of
bodyweight
Weight gain = 18-19 calories per lb of bodyweight
Know proper portion sizes
Nutrition – Controlling Your Weight
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Minimum calories for your weight
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100 lbs = 1700 calories
120 lbs = 2100 calories
140 lbs = 2500 calories
160 lbs = 2900 calories
180 lbs = 3100 calories
200 lbs = 3500 calories
220 lbs = 3900 calories
Nutrition – Controlling Your Weight
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If you need to lose weight, do it safely
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Reduce calories modestly (500 cals/day)
Increase your aerobic activity (jogging, running)
Consume more fruits and veggies
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Loaded with important nutrients but low in calories
1-2 lbs of weight lost per week is preferred (1/2 lb
lost per day is allowed by WIAA)
Minimum weight may not be optimal weight
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Optimal weight promotes good health and
performance and is reasonable to maintain
Nutrition – Controlling Your Weight
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Nutrition Packet
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Print off the nutrition packet after you have
finished this presentation.
It has great meal and snack ideas to maintain/lose
weight the right way.
If you have any questions, please contact Aaron
Wanish, Licensed Athletic Trainer:
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Phone: (715)743-8440
Cell: (715)225-8781
Email: awanish@memorialmedcenter.org
Resources
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Gatorade Sports Science Institute
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National Strength & Conditioning Association’s Performance Training
Journal
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Foods and Fluids for Team Sports
SSE Roundtable #31: Methods And Strategies For Weight Loss In Athletes
SSE Roundtable # 76: Forfeit The Fat, Leave The Lean: Optimizing Weight
Loss For Athletes
Different Nutritional Plans for Different Athletes, Vol. 5(6)
The Fat Burning Zone: Fact or Fiction?, Vol. 3(5)
The Healthy Eating Pyramid-A Newer, Improved Pyramid, Vol. 3(5)
The Importance of All Meals, Vol. 4(6)
Recovery Nutrition for Athletes, Vol. 3(5)
The Reinvention of Nutrition Basics, Vol. 2(5)
Wisconsin Interscholastic Athletic Association
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The Wrestler’s Diet: A Guide to Healthy Weight Control