The plan will tell you how much performanc Wrestling performance nutrition of Obesity prevention strategies. Dan Wrestling performance nutrition over a decade of experience working with professional athletes and as an NFL and NBA Strength and Conditioning Coach. PROTEIN Protein is used for growth and repair of all the cells in your body.

Wrestling performance nutrition -

Folkstyle wrestling awards athletes points for various offensive and defensive combat maneuvers such as takedowns, escapes, and reversals. A high school wrestling match normally consists of three 2-minute periods. Wrestlers also need tremendous mental focus and concentration to strategize through the various offensive and defensive maneuvers needed to gain control over the opponent.

Scholastic wrestling competitions include single meets, where wrestlers compete against one opponent; dual meets, where wrestler competes against one or two opponents; or tournaments, where athletes can compete against multiple opponents.

All across the nation, student wrestlers of various levels are in the process of training or preparing for the upcoming wrestling season.

What some student wrestlers overlook, however, is the nutrition needed to support that training. An appropriate sports nutrition plan is critical to sustain the energy demands of training in a healthy and safe manner. The energy demand required to physically and mentally outmaneuver opponents on the wrestling mat is considerably high.

When determining macronutrient and energy intake, it is important to consider the energy needed on competition day as well as the months leading up to training.

Knowledge of the various phases of preparation and devising a long-term plan well in advance of competition can help student athletes navigate these nutrient and energy needs to maximize performance.

Carbohydrates are critical for optimal performance of the wrestling athlete. This nutrient provides energy for the short, quick burst of movements needed to take down, escape or outmaneuver an opponent.

Glycogen, which is the form of carbohydrate stored in muscle, contributes to high intensity activities that occurs within one minute of a match. Carbohydrates are the primary nutrient used to fuel the sport.

The total daily amount of carbohydrate needed will vary based on the nature of the competition and the intensity, volume and total level of training. In general, during training and competition, the recommended carbohydrate intake is between 5 and 7 grams per kilogram of body weight, per day.

For a pound 68 kg high school wrestler, that equates to ~ — grams of carbohydrate throughout the day. Protein is a valuable nutrient known for its role in building and maintaining muscle and other body tissue.

It also supports immune health. Wrestlers typically require between 1. For a pound 68 kg high school wrestler, that equates to between 82 and grams of protein per day.

Dairy products like milk and yogurt, as well as beans and legumes, deliver both high-quality protein and carbohydrates, making them an easy way to get both nutrients. Other protein-rich foods include eggs, cheese, poultry, beef, fish and other seafood.

In addition to providing energy, it supplies essential fatty acids, helps to insulate and protect organs and provide warmth to the body.

Dietary fats also help flavor food and keep you feeling full. Once daily energy, carbohydrate and protein needs are determined, the remainder of the calories will come from fat.

While that amount varies from one student athlete to another, wrestlers should aim to get around 1 gram of fat per kilogram of body weight per day. For a pound 68 kg wrestler, that equates to ~68 grams a day. Healthy fat sources include dairy foods like milk, yogurt, and cheese, as well as nuts, nut butters, olive oil, and avocado.

Below is an example of how a pound wrestler could distribute total daily calories over the course of the day. See the options listed. Dual meets and tournaments can be long.

Bring sports drinks as a simple option to replace carbs and offer additional sodium, potassium, and magnesium that help with muscle contraction. In doing so you will have enough quick fuel if needed to maintain energy for a full day.

This will also help you avoid dips in blood sugar from restricting kcal. Candy bars and chocolate milk are NOT good pre-wrestling options. Treat yourself post-meet with a serving of your favorite item. Chocolate milk is post-recovery NEVER BEFORE!

Core power protein shakes are something you would sip in if you have hours between. Be smart. Use common sense. Use foods that you know digest well to avoid getting sick. How can we work together? February 12, As a weight category sport, wrestling requires athletes to attain an appropriate body composition to compete in their weight class.

To make weight in a healthy way, weight loss should be gradual and should not exceed 1. Photo by Getty Images. All wrestlers should be strongly discouraged from using these methods, as rapid weight loss may cause: significant nutrient deficiencies excessive and earlier-onset fatigue poor muscle function and a loss in lean muscle reduced strength, power, and endurance poor concentration lack of motivation increased risk of injury increased risk for developing an eating disorder impaired growth and development in younger athletes In the late s, the NCAA implemented a minimum weight program to control the not-so-healthy rapid weight loss techniques collegiate wrestlers were using.

Proper nutrition and good health Proper nutrition is essential to fuel your body and should be a key priority in your training program and overall health maintenance strategy. During your initial weight assessment, coaches will determine a minimum wrestling weight.

This will be the lowest weight class that you can compete in. If you need to lose weight, it is still important that health and the demands of the sport are supported through appropriate nutrient and fluid intake.

A weight-loss program should begin early to allow for slow and steady weight loss over a longer period of time. Moderate energy restriction of calories per day can help a wrestler reach a loss of up to 1 pound per week.

Appropriate complementary training and conditioning strategies will also help in achieving a target weight.

Weight loss should be gradual and should not exceed 1. To adequately fuel and repair your body, focus on nutrient-dense foods and eat a well-balanced diet that provides sufficient carbohydrate grams per pound of body weight , protein 0. Including protein sources at most of your meals will help you stay fuller longer and reduce the loss of lean muscle.

Reduce your intake of high-calorie, low nutrient foods and fluids such as high saturated fat foods, alcohol and soda. Hydration is crucial for performance. A simple way to determine proper hydration is to look at urine color before each practice and match. It should be a light color like lemonade.

To fully peerformance the importance of training Mental health in aging good nutrition, you have to first Wrestling performance nutrition the culture and demands of Wreetling sport. Wrestling Wrrstling numerous Wrestling performance nutrition or Performanc but can be generalized as a combat sport between two individuals of the same weight class. Most wrestling in the United States is recognized as Folkstyle or Scholastic wrestling. This form is commonly observed in the youth, high school and college ranks. Folkstyle wrestling awards athletes points for various offensive and defensive combat maneuvers such as takedowns, escapes, and reversals.

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