Don't Sweat It: Nutrition for the Wrestler
With the wrestling preseason going full force, high school wrestlers are working hard to find the perfect balance between optimal nutrition and high-class performance, all while meeting weight. This is by no means an easy task. Careful planning, commitment, and discipline are imperative. For this blog post, I want to focus on the nutritional strategies needed to maximize performance (and no I do NOT recommend sitting in saunas or running around in sweats and trash bags). I have used many resources to compile this information including the NCAA, the Academy of Nutrition and Dietetics’ Sports, Cardiovascular, and Wellness Nutrition practice group, national standout wrestler and current wrestling coach Corey Olsen, and my own expertise as a registered dietitian.
Nutrition for a dedicated wrestler is a yearlong task. The Academy of Nutrition and Dietetics recommends staying between 3-4% of your target weight in the off-season(1). Meals should be balanced and include nutrient dense foods. It is advantageous to limit “empty” calories that provide calories with little to no beneficial nutrients. Foods and beverages that would be categorized as having “empty” calories include sodas, energy drinks, candy, and desserts. Let’s be honest: There will be occasions when you will have sweets, but the more you focus on nutrient dense foods, the better off you will be by the time the wrestling season rolls around. What exactly is a balanced meal? Half your plate should be fruits and vegetables, a quarter lean protein, and a quarter whole grains. (See the MyPlate resources under the Tools tab). Fat intake should come from healthy sources such as olive oil, canola oil, walnuts, flaxseed, and fatty fish. These healthy forms of fat help promote heart health and reduce inflammation.
The main goal of maintaining a healthy diet throughout the entire year is to avoid the need to make drastic changes to meet weight in the preseason. While the preseason should be focused on meeting your weight, it is also extremely important to take this time to strengthen your stores in preparation for competition. If you have to lose a significant amount of weight because you did not follow a healthy diet in the off-season, you will be putting yourself at a nutritional deficit and limiting your ability to reach your full performance potential. For a 1lb per week rate of weight loss, reduce intake by 500 calories each day (3500 calories = 1lb). Intake should include high protein (1.5-2 grams per kilogram of body weight), moderate carbohydrates (4-6 grams per kilogram of body weight), and low fat (15-25% of calories)(2). Moderating carbohydrate intake will help target fat loss. The NCAA notes that you can only lose 1.5% of your body weight from fat each week(2). Keep in mind that rapid weight loss could lead to muscle breakdown. This is even more reason to follow a healthy, balanced diet all year. Once the season begins, your fuel sources should take a shift in order to focus on weight maintenance. Your intake during the season should be moderate to high in carbohydrates (5-8 grams per kilogram), moderate to high in protein (1.2-2 grams per kilogram), and moderate in fat(2).
Before Weigh In
The time has come for your match and it’s time for the weigh in. You’ve been working hard all year and even harder in the preseason to build your stores. Limiting high salt and high fiber foods will help ensure that you meet your weight by decreasing water retention(1,2).
After Weigh In
Now is the time to eat and drink something that will energize and hydrate quickly. Fluids could include 8oz of a sports drink or Pedialyte, while food choices could include half of a peanut butter and banana sandwich or crackers and cheese. These food and drink combinations will give you a source of electrolytes and carbohydrates that will quickly enter your bloodstream while also providing protein that will help promote muscle maintenance. Furthermore, the salt in the peanut butter, bread, crackers, and cheese helps improve the efficiency of your re-hydration.
After the Match
Following the match, you should have something containing carbohydrate and protein. Options include a whey protein shake with fruit, 8oz of a sports drink/Pedialyte and a sports bar, and low-fat chocolate milk with a banana(3). It is crucial to have this post-match snack, as this is the time in which your body will be most efficiently restoring and repairing. When you get home, have a full, well-balanced meal. If you have a long bus-ride home, make sure to plan a meal that can be stored in your cooler!
For more detailed information on hydration and examples of meals and snacks, check out the sports nutrition for wrestlers resource under the Tools tab.
References
(1) Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group. Nutritional Strategies for Making Weight. SCAN website. Published 2014. Accessed November 19, 2014.
(2) SCAN/CPSDA registered dietitians. Nutrition for the Wrestling Student Athlete. NCAA website. Accessed November 19, 2014.
(3) Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group. Eating for Recovery. SCAN website. Published May 2010. Accessed November 19, 2014.
