In high school, I
wrestled varsity at 98 pounds my freshman year and at 105 pounds as a
sophomore. I didn't have to cut weight either year. In my junior year, I weighed
140 pounds before the start of the season. Although I was determined to wrestle
varsity again, I couldn't beat any of the number one wrestlers within 20 pounds
of my weight. I thought my only alternative was to drop to 112 pounds. I
decided to go for it. My days of carefree weight control were over.
I had no idea how much
fat I had to lose, and I didn't care. I made up my mind that I was going to
make 112 pounds no matter what. When I started my diet, I didn't eat anything
for the first two days and then limited my food intake to about 700 calories
per day. I worked out in rubber suits and sat in saunas to lose fluid weight. I
drank very little water or other liquids. I made weight at 112 pounds and won
my first match. I was feeling healthy and strong and was convinced that I had
done the right thing. I celebrated by pigging out at a fast food restaurant. I
was nine pounds overweight the next day.
Throughout the season, I
ran, starved, sweat, and spit before each match in order to make weight. After
each weigh-in, I rewarded myself by eating, usually in excess, before I
wrestled. I repeated this cycle every match. Gradually, my performance began to
suffer. My strength was progressively decreasing, and I was always tired. I
started losing matches I should have won. It was difficult to concentrate in
classes, and my grades started to slip. I was always hungry. Losing weight
before each match became increasingly more difficult. I even resorted to using
laxatives. My desire to wrestle was becoming overshadowed by my desire to eat.
I was constantly thirsty. My skin was dry, itchy, and cracking from dehydration.
I was miserable. I quit the team before the end of the season. I played
basketball my senior year.
It wasn't until I became
a wrestling coach that I regretted what I had done that season. I realized
cutting so much weight made me hate a sport I truly loved. If I had applied
myself as much to my wrestling as I had to making weight, I might have been a
much better wrestler.
As a coach, I am
determined to prevent my wrestlers from making the same mistakes. I want them
to concentrate on their wrestling and not on their weight so they can enjoy the
sport of wrestling. It is the coach's responsibility to teach wrestlers the
right information on nutrition and weight control. The Wrestler's Diet was
developed specifically for wrestlers and their parents, but is also intended to
help wrestling coaches teach the principles of proper nutrition.
Roger Landry, Wrestling
Coach
Wrestlers who cut weight
often deny themselves the very nutrients they need to perform well. Many
wrestlers either don't care about proper nutrition or they simply do not know
any better. Wrestlers often think of food and water only in terms of gaining
weight. They forget that food provides nutrients to fuel their bodies. However,
the scientific facts are simple: poor nutrition will hamper performance. The
body cannot function at its best when it lacks vital nutrients. Consider these
points:
·
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
lbs/week) is the best way to lose fat and keep muscle.
·
Proper training includes
practicing proper nutrition every day.
·
Practicing good
nutrition and proper weight control methods is vital to achieving peak physical
performance.
Wrestlers who cut weight often deny themselves
the very nutrients they need to perform well. The body cannot function at its
best when it lacks vital nutrients.
WRESTLING WEIGHT
There are several
factors to consider when deciding your "best" wrestling weight, but
the most important is: How much weight can you safely lose and still perform
well? The weight class you choose should not be so low that you have to
sacrifice good nutrition for the sake of making weight. In addition to the
adverse physical effects of trying to cut too much weight, unhealthy weight
loss practices affect you psychologically; the more you worry about your
weight, the less you concentrate on your wrestling. Here is how to determine
your "minimum" safe weight for competition.
Body fat percentage can
be determined by measuring the thickness of certain skinfolds on the body. Many
health care professionals will be able to perform these measurements for you.
The results of the skinfold measurements will give you a good estimate of what
percent of your body is fat. For example, if the results indicate a body fat
reading of 14% , that simply means that 14% of your body is fat. Such
measurements are only estimates, and the error is about +-2%. In this example,
you could be 12% to 16% fat (14%+-2%).
The goal of safe weight
loss is to lose excess fat weight. Not all fat on your body can be considered
"excess" fat. A certain amount of fat is essential for use as energy,
to act as a shock absorber for your internal organs, to insulate your body from
the cold, and to store certain nutrients.
Seven percent body fat
is considered the lowest healthy level of fat content for teenage males. Body
fat measurments can help you determine how much fat you can lose in order to
drop to 7% (See Appendix C). If you drop below 7%, you will likely lose muscle
tissue, strength, and endurance. Keep in mind that 7% is not a magic number. It
is just a guideline for you to follow. Most wrestlers perform very well at a
higher percentage of body fat. So, if you are now 10% body fat, there is no
reason to believe that you'll wrestle better at 7% body fat. Many health care
professionals will be able to help you determine your minimal wrestling weight.
There are several
factors to consider when deciding your "best wrestling weight," but
the most important is: how much weight can you safely lose and still perform
well? The goal of safe weight loss is to lose excess fat weight. Not all fat on
your body can be considered "excess" fat.
Once you've determined
your weight class, you should next develop a plan for making and maintaing the
weight. Plan your diet to lose not more than 2-3 pound each week. For example,
if you determine you want to lose 10 pounds, allow at least 5 weeks (2
lbs./week) to accomplish your goal. If you plan ahead, the gradual reduction in
weight can be easily accomplished. Also, to achieve your goal, you must
understand the principles of good nutrition.
Wrestlers can achieve a
balanced diet by following the dietary guidelines provided in the food pyramid.
The training table guidelines listed below indicate the minimum number of
servings from each food group for each day. The menus in Appendix A show
examples of these recommendations.
The pyramid is divided
into 4 levels according to the needs of your body. The base of the pyramid
contains foods including grains such as oats, rice and wheat, and the breads,
cereals, noodles and pasta made from them. Try to choose 6-11 servings of these
products each day to ensure a solid foundation for your diet. Foods from this
group are high in complex carbohydrates, which are the main energy source for
training and other body functions.
The next level of
nutrition in the food pyramid includes foods from the vegetable and fruit
groups. These foods include all fresh, frozen, canned and dried fruits and
vegetables and juice. These groups are loaded with vitamins and minerals,
carbohydrates and fiber. It is recommended that your diet consists of 3-5
servings of vegetables and 2-4 servings of fruit each day to ensure an ample
supply of vitamins, minerals and carbohydrates.
The next level of
nutrition in the food pyramid consists of 2 food groups: the dairy products,
including milk, yogurt and cheese; and the meat products, including meat,
poultry, fish, dry beans, eggs and nuts. These groups are rich in proteins,
calcium, zinc, iron, and vitamins, and are essential for healthy bones and
muscles. Choose low fat dairy products and lean (low fat) meat products to get
the full advantage of these foods without excess fat calories. Your diet should
include 2-3 low fat servings from the dairy group each day, as well as 2-3
servings from the meat group each day. Appends A give some examples.
The top of the food
pyramid includes nutrients that should be used sparingly in your diet,
including fats, oils, and sweets. Many of these nutrients are already present
in foods previously discussed and are often added in processed foods. Be
careful in your selection of foods and check food label for added sugars and
fats that can add calories to your diet without significantly increasing their
nutritional value.
A "calorie" is
a unit used to describe the energy content of foods. Your body requires energy,
and the food you eat supplies that energy. When you take in more food calories
than you use, those extra calories are stored as fat, and you gain weight.
Weight loss occurs when you consume fewer calories than you use. This causes
your body to utilize its stored fat for energy, and you lose weight as a
result. Losing weight gradually helps assure that mostly fat will be lost.
Losing weight too quickly will cause you to lose muscle and water in addition
to fat, sapping your strength and endurance in the process. Gradual weight loss
is best accomplished by combining your training with a slight reduction in food
intake. Remember, your body requires a certain amount of enery and nutrients
just to keep you alive and healthy.
For this reason, your
caloric intake should not fall below 1,700-2,000 calories per day.
In planning your diet,
it will be helpful to estimate how many calories you need each day. Caloric
needs differ from wrestler to wrestler depending upon body size and activity
level. You can estimate the minimum number of calories you need each day by
using the graph in Figure 1. Appendix A contains examples of 2,000 calorie
menus to help you plan your diet. Appendix B can help you plan to eat wisely at
fast-food restaurants.
Gradual weight loss is
best accomplished by combining your training with a slight reduction in food
intake. Remember, your body requires a certain amount of energy and nutrients
just to keep you alive and healthy.
Your body depends upon a
constant supply of nutrients to keep it functioning. There are six essential
groups of nutrients your body needs every day: water, carbohydrates, protein,
fats, vitamins, and minerals. These nutrients work together to build and fuel
your body.
The most important
nutrient for any athlete is water. Your body is 60-70% water. Water is
absolutely essential for optimal health and peak performance. You may be
surprised to know that dehydration is a major cause of decreased performance.
Some wrestlers are more sensitive to dehydration than others. A fluid loss of
2-3% of your weight can quickly occur during intense training. Even modest
levels of dehydration should be avoided because dehydration harms performance.
It is important to drink
plenty of fluid during practice and between matches. Not only will you feel
better, but you may also find you have more endurance. During physical
activity, thirst is not an adequate signal of need for fluid. Follow the fluid
guidelines listed below:
·
Weigh-in
before and after training to monitor fluid loss. Drink two cups of fluid for
every pound of body weight lost.
·
Drink
2 1/2 cups of fluid 2 hours before training or competition.
·
Drink
1 1/2 cups of fluid 15 minutes before competition.
·
Drink
1 cup of fluid every 15-20 minutes during training and competition.
·
Avoid
beverages containing alcohol and caffeine, as they promote dehydration.
Carbohydrates are the
main food source for your body and should make up 55-65% of the total calories
you consume. Excellent sources of carbohydrates include breads, pasta, cereals,
fruits and vegetables.
Everyone needs a little
fat is their diets, and wrestlers and no exception. Fat should make up about
20-30% of the calories you consume. Most of the fat we consume is naturally
found in foods (meats, nuts, and dairy products) or added during the
preparation of food (e.g. fried foods). Sources of additional fat include
margarine, peanut butter, and salad dressings.
Protein is used for
growth and repair of all the cells in your body. Good sources of protein are
meat, fish, and poultry. Many plant foods, like beans and nuts, are good
protein sources, too. However, nuts are also high in fat and so should be eaten
only in small quantities. Your diet should provide 12-15% of its calories as
protein. The typical American diet provides more than enough protein, so you
don't need to worry too much about your protein intake.
If you eat a balanced
diet from the four basic food groups, you will consume all the vitamins and
minerals your body needs. Including ample portions of fresh fruits and
vegetables in your diet will help ensure an adequate intake of vitamins and
minerals. Vitamin and mineral supplements are usually unnecessary, but if you
like to have the added "insurance" of taking a supplement, choose a
vitamin and mineral supplement that does not exceed 100% of the Recommended Daily
Allowance (RDA) for each nutrient.
If you eat a balanced
diet from the four basic food groups, you will consume all the vitamins and
minerals your body needs. Including ample portions of fresh fruits and
vegetables in your diet will help ensure an adequate intake of vitamins and
minerals.
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 consumed 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
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 steam room or sauna to cut weight. Exercise in a plastic
suit should also be avoided. These practices are strongly discouraged be- cause
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 primarily of water loss.
If you lose weight faster than 2-3 pounds per week, you are likely losing water
(and perhaps muscle tissue).
When you do not eat at
all (fasting), your body uses its stored nutrients, and weight loss will
certainly result. However, fasting quickly reduces your blood sugar, which in
turn robs your brain and muscles of their most important energy source. Fasting
can cause your muscles to use muscle proteins for energy, even if fat is
available. Eat at least the minimum calories your body requires each day so you
can maintain your energy and strength while losing weight.
The greater the peaks
and valleys in your body weight, the more difficult it is for your body to
function correctly. Studies have shown that alternating between feast and
famine may cause your body to use food more efficiently (hanging on more
tightly to each calorie). Yo-yo dieting just makes cutting weight more difficult.
Using diuretics (water
pills) and laxatives to lose weight will dehydrate your body and rob your body
of important nutrients. Diet pills can cause many adverse physical as well as
psychological effects. Avoid using any of these types of products to lose or
maintain weight.
Research has shown that
practicing proper methods of weight control is essential to maximizing your
athletic performance. Peak physical performance can only occur when the body is
supplied with an adequate amount of essential nutrients. Using improper methods
of weight control will decrease your level of performance. The Wrestler's Diet
provides the necessary information to help you achieve the highest level of
performance possible. The psychological advantages of maintaining good
nutritional practices are great: you'll wrestle better if you feel good
physically and mentally. You will also wrestle better knowing that you have
done everything possible to be at your best
Peak physical
performance can only occur when the body is supplied with an adequate amount of
essential nutrients. Using improper methods of weight control will decrease
your level of performance
Breakfast
Blender Drink
Banana,
1..................... 100
Milk, 1 cup
2%.............. 120
Peanut Butter,
1t........... 95
Toast, 1
slice............................. 70
Jam,
1t...................................... 15
Calories....................................
400
Lunch
Hamburger on Bun
Bun...............................
120
Grnd. Beef, 2 oz...........
120
Catsup,
1T.................... 20
French
Fries.............................. 220
Milk, 1 cup
2%.......................... 120
Oatmeal Raisin
Cookies(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
Snack
Lo-cal Pudding, 1
cup................ 130
Total Calories.......................... 2020
Total Calories.......................... 2020
Breakfast
Grapefruit Juice, 6
oz................ 75
Unsweetened Cereal,
1
cup......................................... 110
Banana, 1
medium.................... 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
Lo 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
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
Turkey Tacos
Taco Shells,
3............... 210
Picante Sauce, 2
oz...... 30
American Cheese,
4 oz.
shredded.............. 220
Ground Turkey, 4
oz...... 310
Lettuce, Onion,
Tomato,
etc................... 10
Milk, 1 cup
2%.......................... 120
Calories....................................
900
Snack
Orange, 1
medium..................... 80
Total
Calories...........................1990
Breakfast
Orange Juice 6 oz. 80
English Muffin 140
Peanut Butter, 1T 90
Banana, 1 medium 100
Milk, 1 cup 2% 120
Calories 530
Lunch
Cheese Pizza, 2
slices.............. 400
Milk, 1 cup
2%.......................... 120
Apple, 1
medium....................... 80
Calories 600
Dinner
Chicken and Noodles,
1
cup......................................... 300
Cooked Carrots, 1/2
cup............ 25
Lettuce
Salad............................ 10
Dressing,
1T.............................. 60
Milk, 1 cup
2%.......................... 120
Calories....................................
515
Snack
Milk, 1 cup 2% 120
Fig Bars, 5 250
Calories 370
Total Calories 2015
Breakfast
French Toast,
2
slices..................................... 300
Syrup, 2
oz................................ 200
Strawberries, 4 oz.,
unsweetened.............................
25
Milk, 1 cup
2%...........................120
Calories....................................
645
Lunch
Turkey Sandwich
Bread, 2
slices.......................... 140
Turkey Breast, 3
oz................... 105
Lettuce, Tomato
Slices............... 5
Lo-cal Mayonnaise,
1T............... 30
Milk, 1 cup
2%.......................... 120
Calories....................................
400
Dinner
Beef Stew, 2 cups.....................
400
Dinner Roll,
1............................ 70
Margarine,
1t............................. 35
Applesauce, 4
oz....................... 55
Milk, 1 cup
2%.......................... 120
Lo-cal Pudding, 1
cup................ 130
Vanilla Wafers,
6....................... 100
Calories....................................
910
Snack
Popcorn, 2 cups, no
butter......... 60
Diet Soda, 12
oz........................ 0
Calories....................................
60
Total Calories.......................... 2015
Breakfast
Cantaloupe, 1/4 60
Egg, poached 75
Toast, 2 slices 140
Margarine, 1t 35
Jam, 2t 30
Milk, 1 cup 2% 120
Calories 460
Lunch
Tuna Pocket
Pita Bread,
1................. 120
Tuna, 3
oz.................... 100
Lo-cal Mayonnaise, 2T..
60
Lettuce, tomato
slices... 5
Pretzels, 1
oz............................ 110
Milk, 1 cup
2%.......................... 120
Calories....................................
515
Dinner
Broiled Turkey Breast,
3
oz........................................... 130
Wild Rice Pilaf, 1
cup................ 270
Spinach
Salad........................... 15
Dressing,
1T.............................. 60
Angel Food Cake, 1
slice........... 125
Chocolate Syrup,
2T.................. 75
Milk, 1 cup
2%.......................... 120
Calories....................................
795
Snack
Pineapple, 1
cup....................... 150
Graham Crackers, 3
squares..... 80
Calories....................................
23
Total Calories 2000
APPENDIX B
You can maintain your
training diet when eating at a restaurant if you are careful about what you
order. Pay attention to how foods are prepared. Choose food that is baked,
broiled, boiled, or poached. Avoid food that is breaded, fried, or served in
gravy. Limit your use of butter, margarine, mayonnaise, sour cream, cream
cheese, and regular salad dressings. Instead, use barbeque sauce, ketchup,
mustard, relish, and vegetables for toppings. Do not be afraid to ask for food
served "your way;" ask for extra vegetables in sandwiches or on
pizza, skip the extra cheese or extra meat, request skim or 2% milk, and
specify the topping you want.
When you know you will
be eating out, carefully choose low-fat foods for your other meals that day.
Also, take along your own fresh fruit to munch on after the meal instead of
ordering desserts.
When eating a meal at a
fast food restaurant, don't make it a dietary disaster. A typical fast food
meal is high in fat and low in calcium, vitamin C, and vitamin A. It is
difficult to choose a high-carbohydrate meal at a fast food restaurant. Beware
or you can eat half of your caloric allotment in one meal. Examples of high
carbohydrate, low fat meals at fast food restaurants are shown in Appendix D.
APPENDIX C
HOW TO CALCULATE YOUR
MINIMUM BODY WEIGHT
1. To Calculate Your Fat
Weight:
Multiply your weight in
pounds by your percent fat (as a decimal). For example, if you weigh 140 lbs.
and are 12% fat:
140X0.12=16.8 lbs of fat
2. To Calculate Your
Lean Body Mass:
Subtract your fat weight
from your body weight:
140-16.8=123.2 lbs. of
lean body mass (LBM)
3. To Calculate Your
Minimum Wrestling Weight:
Divide LBM by .93:
123.2divided by.93=132.5
lbs. of body weight at 7% fat
4. To Calculate Your
Maximum Fat-Weight Loss:
Subtract your calculated
body weight from your present weight:
140-132.5=7.5 lbs. of fat weight to lose
Sample Menus - Fast Food Restaurants
Calories Protein
Carbohydrates Fat
Breakfasts
McDonalds
Plain English Muffin (S)
747 17% 56% 25%
Strawberry jam (1
packet)
Scrambled egg (1)
Orange Juice (6 ounces)
2 % milk (1 carton)
or Hot Cakes with 650
11% 66% 25%
butter and 1/2 syrup
pack
and orange juice
Lunch/Dinner
Wendy's
Chicken breast Sandwich
719 22% 53% 25%
on muligrain bread
(no mayonnaise)
Baked potato
Sour cream (1 packet)
2 % milk
or Chili (8 ounces)
1,016 16% 57% 25%
Baked potato, plain
Frosty (small)
Side Salad
3/4 cup lettuce
3/4 cup fresh veggies
1/4 cup cottage cheese
Arby's
Jr. Roast Beef on
multigrain 695 22% 51% 27%
bread with lettuce and
tomato
(no mayonnaise or
horseradish)
Side salad*
2 % milk
or Arby's Regular Roast
Beef or 970 20% 52% 30%
ham and cheese sandwich
Side salad*
Vanilla shake
*1/2 cup lettuce, 1 cup
fresh
veggies, 1/2 cup
garbanzo
beans, 1/4 cup cottage
cheese
2 tablespoons
low-calorie
dressing.
Taco Bell
tostadas* 1,040 18% 56%
27%
1 bean burrito
2 plain tortillas
2% milk
or 1 tostada*
2 bean burritos
1 plain tortilla
2% milk
or 1 tostada*
2 bean burritos
A Diet Guide for MPSSAA
Wrestlers
Information from
the California
Interscholastic Federation
Copied with permission