Cary-Grove Matmen: Nutrition and Training
Dying To Make It
| Nutritional Pyramid |
MAXIMIZING WRESTLING PERFORMANCE THROUGH HEALTHY EATING
Taken from the video of the same title produced by the National Wrestling Coaches Association.
The information provided here comes from the video produced by the NWCA. It is provided in print form so coaches can make copies to distribute to wrestlers & parents. The information is provided by Karen Wetherall, Ms, RD, LD, Sports Nutritionist at the University of Tennessee, Lisa McAnulty, PhD, RD, Sports Nutritionist with Appalachian State University, and Debra Vinci, Dr.PH, RD, LDN Sports Nutritionist with Appalachian State University.
Question #1: Why are high carbohydrate foods important to wrestlers and what are some high carbohydrate foods?
High carbohydrate foods provide the muscles with readily available energy needed for optimal performance. Carbohydrates are provided in foods such as breads, cereals, rice, corn, pretzels, pasta, potatoes, fruits, vegetables, and fruit and vegetable juices.
Question #2: How much protein does a wrestler need and what are some sources of high quality protein?
About 15-20% of a wrestler's calories should come from protein. Specifically, a wrestler should consume about .6 grams of protein daily for each pound of body weight. A 152-pound wrestler should consume about 91 grams of protein per day.
Good sources of protein include: 3 ounces of lean meat, poultry or fish = 21 grams; ½ cup of beans or peas = 7 grams; 1 egg = 7 grams; 1/4 cup cottage cheese = 7 grams; 1 ounce of cheese = 7 grams; 8 ounces of low fat milk or yogurt = 8 grams.
Question #3: Should wrestlers use any nutritional supplements?
If they are concerned about maintaining a healthy diet they may choose to take a multivitamin, but should not need any other supplements.
Question #4: What should wrestlers eat between the time they weigh in and compete?
Drinking fluids is the most important thing. Water, or a sports drink containing no more than 8% carbohydrate are both good choices. Eating fruit, turkey on bread, or a cereal bar are also good choices.
Question #5: What should wrestlers drink between weigh-in and competition?
About 1 hour before competition they should drink 2 cups of fluids that contain some carbohydrate and electrolytes, especially sodium and potassium. About 15 - 20 minutes before competition they should drink another 1 ½ - 2 cups of similar fluid or water. Any fluid consumed within 1 hour of competition or a workout should not contain more than 60 calories per 8-ounce serving. Drinking fluid with more calories than this delays the speed the fluid is absorbed by the body and may cause an upset stomach during exercise.
Question #6: What should wrestlers eat during an all-day tournament?
Fluids are the most important, followed by carbohydrates & a little protein. Low-fat chocolate milk, Carnation Instant Breakfast mix, or anything mentioned in question #5 are good choices.
Baby carrots, celery, fruit, low fat granola bars, cereal bars, and low fat yogurt are all good choices. When eating prepackaged snack foods, choose those that have 4 grams of carbohydrate for every 1 gram of fat.
Question #7: What should wrestlers drink during all-day tournaments?
About 2 hours before competition they should drink 2 cups of fluid. This fluid may contain about 180 calories per 8-ounce serving. About 1 hour before competition they should drink 2 cups of fluids that contain some carbohydrate and electrolytes, especially sodium and potassium. About 15 - 20 minutes before competition they should drink another 1 ½ - 2 cups of similar fluid or water. Any fluid consumed within 1 hour of competition or a workout should not contain more than 60 calories per 8-ounce serving. Drinking fluid with more calories than this delays the speed the fluid is absorbed by the body and may cause an upset stomach during exercise.
Question #8: What should a wrestler eat after a workout or a match to help boost recovery?
Fluids are a must. Fruit and vegetable juices are good. Anything that is good between the weigh-in and competition, and for an all-day tournament is also good after a workout or competition. Within one hour after exercise wrestlers can benefit from eating foods that contain protein. See questions #9 and #10 for healthy protein choices.
Question #9: What kind of food preparation should be considered when trying to lose weight?
Try to eat fewer processed foods. For example, eat more raw fruits and vegetables. Choose lean meats, tuna salad with lite mayonnaise, salad with turkey and low fat dressing, stir fry with only a little oil for cooking, lean meat sandwiches and pasta.
Question #10: Is it possible to eat healthy at a fast food restaurant?
Yes, especially if the coach and wrestlers plan ahead. Choosing a fast food restaurant such as Subway or discussing healthy, low fat options at other restaurants are important. Healthy choices would include such foods as turkey, lean roast beef, ham, bean burritos, rice, pasta, salads with turkey or ham & low fat dressings and baked chips. For breakfast, cold & hot cereals and pancakes, waffles, french toast, without extra butter are good choices. To substantially lower the fat, skip the bacon and sausage.
Other thoughts are to choose the foods designated on the menu as "heart healthy choices." Also, skip the butter, gravies, special sauces, etc. Super sizing an order can easily double the fat content compared to a regular serving size.
Question #11: What foods are good "lite," or heart healthy options?
Any foods that are steamed, broiled, char broiled, boiled, poached, grilled, baked, or in its own juice are good choices. Avoid foods that are fried, crispy, buttery, Au Gratin, or served with gravy on top.
Question #12: What are the signs of dehydration?
An athlete can lose about 1% of their body weight through fluid loss with no apparent signs of dehydration. So it's very important for the athlete to drink fluids when any signs of dehydration occur. Symptoms of dehydration are progressive. They include: thirst, dry mouth & throat, flushed skin, fatigue, headache, loss of performance, weakness, increased heart rate, decreased sweating, confusion, dizziness, and collapse into a coma.
Question #13: What are the best ways to prevent dehydration and its negative effects on performance?
First, always avoid voluntary dehydration. This can occur through excessive exercise, saunas, rubber suits, not drinking fluids, using diuretics, etc. Methods of quick weight, which cause dehydration, are unsafe and against the rules. Next, be sure to drink fluids on a regular basis and concentrate on fluid intake during the 24 hours before exercise or competition. Be sure to drink fluids during the 2 hours before exercise or competition using the guidelines already provided. Last, monitor weight loss and urine color. When adequately hydrated, one's urine should be pale or clear in color. Every pound of weight lost during exercise should be replaced by drinking 24 ounces of fluid within several hours after exercise.
Question #14: Is it better to drink water or a sports drink?
There is nothing wrong with drinking water. It does not contain electrolytes or carbohydrate which may improve performance in some cases, but it will not be detrimental to performance either. Sports drinks can improve performance in some situations, but can also be harmful to performance if used improperly. Discussion has already taken place, in questions #5 and #7, about how much carbohydrate a sports drink should contain to improve, or not be harmful to performance. It is also important to avoid fructose in a sports drink. Fructose is not absorbed well by the body and may cause stomach upset. Sports drinks should not contain caffeine as it will dehydrate the body further.
Here is the formula for a home made thirst quencher that is easy to make and much cheaper than commercial brands: ½ cup honey; ½ teaspoon lite salt; 1/4 cup lemon juice; and 7 ½ cups luke warm water. This drink is made with luke warm water so the honey will be dissolved. It can be cooled after making it. The drink contains about 60 calories, 72 milligrams of sodium and 85 milligrams of potassium per 8-ounce serving.
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Fluids and Hydration
THE ATHLETE'S KITCHEN
Copyright: Nancy Clark, MS, RD 9/04
Peanut Butter: A Super Sports Food
In this day and age of energy bars, protein powders and weight gain shakes, many athletes forget about “real" foods, such as peanut butter. Peanut butter, in my opinion, is one of the best sports foods around. It’s tasty, inexpensive, satisfying, nourishing––and even good for our health. But all too often, I hear athletes say "I don't keep peanut butter in my house. It's too fatty, too fattening." or "I ration peanut butter to once per week––on my Sunday morning bagel." They try to stay away from peanut butter. That’s nuts!
Yes, peanut butter is calorie-dense. But it can beneficially fit into your sports diet. The following information explains why I vote peanut butter (and all nuts and nut butters, for that matter) to be a super sports food for athletes who want to eat well and invest in their health.
• Peanut butter is satiating and satisfying ... perfect for dieters.
Because you will never win the war against hunger, your best bet is to eat foods that keep you feeling fed. This means, foods with protein and fiber––like peanut butter (and nuts, in general). You'll feel fuller for longer if you have half a whole wheat bagel with peanut butter, as compared to the same amount of calories of a plain white bagel. The protein and fiber in peanut butter "sticks to your ribs" and is not fattening–unless you overeat total calories that day.
A Perdue University study reports subjects who ate peanuts every day did not overeat daily calories. (Kirkmeyer, Int'l J Obesity 24:1167, 2000) Peanut eaters tend to naturally eat less at other times of the day. (Alper, Int'l J Obesity 26:1129, 2002) Plus, if you enjoy what you are eating on your reducing diet, you'll stay with the food plan and be able to keep the weight off. This is far better than yo-yo dieting!
• Peanut butter is a quick and easy way to reduce your risk of heart disease.
Just slap together a peanut butter (and honey or jelly) sandwich on multi-grain bread, and you have the makings of a heart-healthy meal, if not a childhood memory. A quick and easy peanut butter sandwich is healthier, by far, than a fast food burger or fried chicken dinner and far better than, let's say, an equally easy "meal" of chips or ice cream. That's because peanut butter offers health-protective mono- and polyunsaturated oil. Trading burgers (saturated fat) for peanut butter sandwiches reduces your risk of developing heart disease. In fact, the more often you eat peanut butter (and nuts), the lower your risk of heart disease. (Hu, J Am College Nutr 20(1):5, 2001) Start spreading peanut butter (instead of butter) on toast. Enjoy PB & banana for a "decadent" snack in place of ice cream.
• Peanut butter is an affordable source of calories.
If you are a hungry athlete who needs 3,000 or more calories a day, you can spend a significant amount of money fueling yourself (especially if you routinely eat protein bars, weight gain shakes and other engineered sports foods). Peanut butter can fuel your body without breaking the bank. One hundred calories of peanut butter (about 1 tablespoon) costs about 7¢, far less than 100 calories of other protein sources, such as cottage cheese (55¢ per 100 calories), tuna (60¢) and deli turkey breast (75¢). The cost of 200 calories of peanut butter is about 15¢, far less than the $1.49 you'd spend on 200 calories of an energy bar... and generally, the peanut butter is far tastier!
• Peanut butter is a source of protein, needed to build and repair muscles.
But take note: peanut butter is not protein-dense. That is, two tablespoons of peanut butter, the amount in an average sandwich, provides about 7 grams of protein. In comparison, the calorie equivalent of turkey in a sandwich offers about 20 grams of protein. Athletes who weigh 140 pounds may need 70 to 100 grams protein per day; 200-pound athletes, 100 to 150 grams. For 100 grams of protein, you'd have to eat the whole jar of peanut butter! Unlikely!
To boost the protein value of peanut butter, simply accompany it with a tall glass of milk: a PB &J sandwich + 16 ounces lowfat milk = 28 grams of protein, a good chunk of your daily requirement. Milk simultaneously enhances the value of the protein in the peanut butter sandwich. That is, peanuts are low in some of the essential amino acids muscles need for growth and repair. The amino acids in milk (as well as those in the sandwich bread) nicely complement the limiting amino acids in peanuts.
• Peanut butter is a reasonable source of vitamins, minerals and other health-protective food compounds. For example, peanut butter contains folate, vitamin E, magnesium and resveratrol, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes. Peanut butter offers a small amount of zinc, a mineral important for healing and strengthening the immune system. As an athlete, you need all these nutrients to keep you off the bench and on the playing field.
• Peanut butter contains fiber--not a lot (1 gram per tablespoon) but some.
Fiber in food contributes to a feeling of fullness that can help dieters eat less without feeling hungry. Fiber also promotes regular bowel movements and helps reduce problems with constipation. By enjoying peanut butter on whole grain bread, you can contribute 6 to 8 grams of fiber towards the recommended target of 20 to 35 grams fiber per day.
• Peanuts contain mostly health-protective mono- and polyunsaturated fats.
When peanuts are made into commercial peanut butter (such as Skippy or Jif), some of the oil gets converted into a harder, saturated fat. This keeps the oil from separating to the top. The hardened oil, called trans-fat, is less healthful. But the good news is, commercial peanut butters contain only a tiny amount of trans fats and just a small amount of (naturally occurring) saturated fat. For example, only 3.5 of the 17 grams fat in two tablespoons of Skippy are "bad."
To minimize your intake of even this small amount of unhealthful fat, you can buy all-natural peanut butter. If you dislike the way the oil in this type of peanut butter separates to the top of the jar, simply store the jar upside down. That way, the oil rises to what becomes the bottom of the jar when you turn it over to open it. And if you eat peanut butter daily, you won't have to refrigerate it, thereby making the all-natural peanut butter easier to spread.
• Caution: Peanut butter is a poor source of the carbohydrates needed for muscle fuel.
Don't try to subsist on peanut butter by the spoonful! Luckily, peanut butter combines nicely with banana, bread, apples, oatmeal, crackers, raisins, and even pasta (as in Thai noodle dishes). These combinations will balance your sports diet.
Sports nutritionist Nancy Clark, MS, RD offers nutrition consultations to casual and competitive athletes at her private practice in Healthworks (617-383-6100) in Chestnut Hill MA. Her Sports Nutrition Guidebook ($23) and Food Guide for Marathoners ($20) offer abundant information on how to enhance your sports diet. Both books are available at www.nancyclarkrd.com or by sending a check to PO Box 650124, West Newton MA 02465.
Water or Sport Drinks
Fluid replacement is vital for athletes or anybody who is alive and breathing. This paper looks at fluid replacement to replenish the body.
· drink 17 to 20 oz of water 2 to 3 hours before exercise
· drink 7 to 10 oz of water 10 to 20 minutes before exercise
· drink 7 to 10 oz of water every 10 to 20 minutes during activity
· if you sweat heavily, you may need to drink more
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| Doctors Skin Release Form |
This form is to be completed by a registered physician in order to release a Matman wrestler with a skin condition. Please be aware there is a contagious period of certain conditions that will result in a wrestler being ineligible to practice or compete at tournaments. If there is ever a skin condition in question please show a Matmen coach immediately. This coach will further examine the spot to see if medical attention is required. Please notify Gary Castino of any and all possible skin conditions so we can warn others and control it before it spreads threw the club.Matmen wrestlers will not be allowed back to practice until a signed doctors release form is produced.
The Importance of a Clean Wrestling Room
by Yvette Ingram, Lock Haven University (PA)
Consequences of an Unclean Mat
If a wrestling mat is not cleaned properly athletes may catch skin diseases. Staphylococcal infections, ringworm, impetigo, and herpes simplex virus are the four most commonly seen in wrestling. One problem lies in the fact that not only can wrestlers catch skin disease from other teammates, they can also catch skin diseases from others who may use the wrestling room. For example at Lock Haven University physical education classes also use the wrestling facilities.
How can skin diseases be prevented?
Keeping The Mat Clean
What wrestlers and coaches can do to stop the spread of skin diseases:
Ringworm is a contagious fungus infection that can affect the scalp, the body, the feet (athlete's foot), or the nails.
What is Ringworm?
Ringworm is a contagious fungus infection that can affect the scalp, the body (particularly the groin), the feet, and the nails. Despite its name, it has nothing to do with worms. The name comes from the characteristic red ring that can appear on an infected person's skin. Ringworm is also called Tinea.
What is the infectious agent that causes Ringworm?
Ringworm is caused by several different fungus organisms that all belong to a group called "Dermatophytes." Different Dermatophytes affect different parts of the body and cause the various types of Ringworm:
Where is Ringworm found?
Ringworm is widespread around the world and in the United States. The fungus that causes scalp Ringworm lives in humans and animals. The fungus that causes Ringworm of the body lives in humans, animals, and soil. The fungi that cause Ringworm of the foot and Ringworm of the nails live only in humans.
How do people get Ringworm?
Ringworm is spread by either direct or indirect contact. People can get Ringworm by direct skin-to-skin contact with an infected person or pet. People can also get Ringworm indirectly by contact with objects or surfaces that an infected person or pet has touched, such as hats, combs, brushes, bed linens, stuffed animals, telephones, gym mats, and shower stalls. In rare cases Ringworm can be spread by contact with soil.