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EATING
BEFORE TRAINING OR COMPETITION
When you eat can often be as important as what you eat before competition and between. matches in a tournament. When
you eat a regular meal, it takes about three hours for the food to be completely digested and absorbed. As a result, meals
are best eaten three to four hours before competition. For athletes too nervous to consume solid foods before competition,
special sports nutrition supplements may be an option. Carbohydrate supplements and liquid-nutrition supplements can be taken
up to one hour before training or competition, but you should experiment with such products to make certain that you do not
experience discomfort. A properly-formulated sports drink can be qonsumed before, during, and following training or competition
to help minimize dehydration and provide a source of energy to working muscles.
METHODS OF WEIGHT CONTROL THAT SHOULD BE AVOIDED
Dehydration
Weight loss in wrestling usually occurs in a short period of time and consists primarily
of water loss. If you lose weight faster than 2-3 pounds per week, you are likely losing water (and perhaps muscle tissue).
Unfortunately, when you rehydrate after weigh-in, your body absorbs water at a relatively slow rate: only about 2 pints per
hour, and it takes up to
48 hours for the water
balance in your tissues to be restored. The ill effects of dehydration
include a decrease in muscular strength and endurance, a decrease. in blood flow to muscle tissues, and
an impaired ability to properly regulate your body temperature. Therefore, it is recommended that:
* Wrestlers should limit weight loss by dehydration
to a bare minimum.
* Use of diuretic drugs ("water
pills") to help lose water weight should be avoided. These drugs can cause disorders in the way your heart and kidneys
function.
* Wrestlers should not rely upon sitting
in a steamroom or sauna to cut.weight. Exercise in a plastic suit should also be avoided. These practices are strongly discouraged
because they can cause rapid dehydration and heat stroke, which may be fatal.
Weight loss in wrestlers usually occurs in a short period of time and consists primarilly
of water loss. If you lose weight faster than 2-3 pounds per week, you are likely losing water (and perhaps muscle tissue).
Concentrating on wrestling rather-than
on cutting weight will make you a better wrestler.
* To grow naturally and increase strength, wrestlers need the same
nutrients as other teenagers, but need more calories to meet the demands of daily training.
* Fasting causes the body
to use muscle proteins for energy even if fat is available. This limits muscle growth and strength development.
* A proper
diet will help wrestlers' lose fat weight without sacrificing muscle tissue or becoming dehydrated.
* Dehydration
is a major cause of losses in strength and endurance.
* Losing weight rapidly results in a loss
of both muscle tissue and water.
* Losing weight gradually (2-3 Ibs/week) is the best way to lose fat and keep muscle.
* Proper training includes practicing proper nutrition eve/y day.
* Practicing good nutrition and proper weight control
methods is vital to achieving peak physical performance.
Sample Menu and
snacks : 2000 calories
Breakfast
Blender Drink
--Banana, 1......................100
--Milk, 1 cup ...................120
--Peanut Butter, 1tbl .........95
Toast, 1 slice ....................70
Jam, 1t .............................15
Calories ............................400
Lunch
Hamburger on Bun
Bun ................................. 120
Gnd. Beef, 2 oz ................120
Catsup, 1T.......................
20
French Fries
.....................220
Milk
1 cup 2%................. 120
Oatmeal Raisin Cookie(2)
(2 1/2" diameter) ..............120
Calories ............................760
Dinner
Roast Pork, 3 oz ..............220
Baked Potato ...................100
Broccoli, 1 stalk................20
Margarine, 2t....................70
bread, 1 slice....................70
Sliced peaches, 1 cup.......130
Milk 1 cup 2% ................120
Calories ..........................730
Snack
Lo-cal Pudding, 1 cup.....130
Total Calories..................2020
Breakfast
Grapefruit Juice, 6 oz................ 75
Unsweetened Cereal,
1 cup........................................
110
1 Banana, 1 medlum..................
100
Milk, 1 cup 2%.........................
120
Toast, 1 slice.............................
70
Margarine, 1t.............................
35
Jam, 1t.......................................
15
Calories......................................
525
Lunch
Chicken Salad Sandwich
--Bread, 2 slices........................ 140
--Chicken Breast, 2 oz............... 120
--L0 Cal Dressing, 1t.................. 30
milk, 1 cup 2%........................... 120
Apple, 1 medium........................ 80
Calories...................................... 490
Dinner
Chili, 2 cups............................. 600
Saltine Crackers, 12................. 160
Milk, 1 cup 2%........................ 120
Carrot and Celery Sticks.......... 10
Calories.................................... 890
Snack
Orange, 1 medium..................... 80
Total Calories............................ 2025
Breakfast
Apple Juice, 6 oz...................... 90
Oatmeal, 1 cup.........................
145
Raisins, 1t..................................
30
Milk, 1 cup 2%..........................
120
Toast, 1 slice..............................
70
Margarine...................................
35
Calories......................................
490
Lunch
Sloppy Joe
Hamburger Filling, 2 oz............... 200
Bun............................................
140
Carrot and Celery Sticks............
10
Milk, 1 cup 2%..........................
120
Chocolate Chip Cookie
1 small........................................
50
Calories......................................
520
Dinner
TurkeyTacos
Taco Shells, 3............................. 210
Picante Sauce, 2 oz.....................
30
American Cheese,
4 oz. shredded............................
220
Ground Turkey, 4 oz
310
Lettuce, Onion,
Tomato, ete..................................
10
Milk, 1 cup 2%.............................
120
Calories.........................................
900
Snack
Orange, 1 medium..........................
80
Total Calories
..............................1990
Average person: A 3000 calorie a day diet...
an individual would need to drink three liters of fluid.
High fiber
is VERY important
soy -based products and dairy products that can work just as well as red meat does for protein. Lots of water. SKIM MILK
egg whites Wrestlers need to understand where hunger
pains come from. Foods that are high in sugar, for example, are broken down quickly after consumption. So, while a candy bar
might taste good, its satisfaction is limited because it is broken down before other foods that contain higher amounts of
protein.
If wrestlers want to maintain a fuller feeling for a longer duration they need to look to having a diet
with good protein. Egg whites are a common source of quality protein. Additionally, egg whites contain no fat. Throw the yolk
away.
Bananas and
oranges are very important because of the Vitamin C they provide. Melons are high in Vitamin A and blueberries are also great. So, when adding fruit to a diet
variety can be an important factor to consider.
Baked Potatoes
Baked potatoes are
an easily prepared food that should become a staple in a wrestler’s diet. Don’t forget to eat the skin...the baked
potato has almost no fat and a minimal amount of sodium with a good supply of complex carbohydrates. (NO butter and
sour cream.) A wrestling secret in eating a potato is adding water to the potato. Wrestlers know that baked potatoes can be dry,
so the best thing to do is re-hydrate it. After breaking it open and smashing it with a fork pour a little more water on it
and it won’t taste as dry.
Reaching a high level
of achievement requires mental focus on all aspects of a wrestler’s performance. Proper nutrition can be an area that
can really help a wrestler attain their goals. Of course being a wrestler, in a junk food culture will hold anyone back. So,
please take the ten simple suggestions to heart. Make use of the same nutritional training that athletes in the Olympics rely
on.
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