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Nutrition\Weight Reduction: Be
smart and disciplined (Adapted From
Coach Gigiano's Wrestling Guidelines)
Hydration – Wrestlers should keep themselves well hydrated.
Water is the cheapest and perhaps the most important liquid that a
wrestler should drink, as it may actually aid in weight management.
Gatorade, Powerade, and some juices are also beneficial. Wrestlers
should stay away from power drinks with carbohydrate levels above 7
percent (I.e. Red Bull), as they could cause cramping. Wrestlers should
also stay away from caffeinated drinks such as soda pop, coffee, and
tea.
Weight Reduction -- As a coaching staff,
we do not condone the use of rubber suits, vinyl suits, hot rooms,
or any other method that is considered detrimental to the health
of any wrestler. In addition, we do not encourage rapid weight
reduction. Most wrestlers will lose weight because of practice.
If wrestlers wish to lose some weight to compete at particular
weight class, then proper dieting techniques will be required.
Body composition can be determined by skin fold testing available
in the athletic training room. Body fat percentage should be
around 7% for males and 12% for females
Proper diet – Wrestlers should eat foods that will
provide energy without adding unneeded weight. Junk foods, such
as chips, candy bars, pop, and cake should be avoided. Also foods
high in fat, such as fast food at McDonalds, should be eaten
at a minimum. Instead, Wrestlers should eat fruits, vegetables,
pastas, rice, and dairy. Foods high in fat, sodium, and cholesterol,
and those containing harmful additives should be avoided. Below
is a suggested diet:
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- Breakfast – cereal,
skim milk, orange juice, fruit.
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- Lunch – egg
salad sandwich (without yokes or mayonnaise), tuna sandwich
(w/o mayonnaise), plain rice, pasta with sauce (not Ragu
or Prego), fruits, vegetables, dried fruits (w/o sugar
additives), low-fat yogurt, skim milk, orange juice, Gatorade,
water.
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- Dinner – Pasta,
rice, vegetables (potatoes), white meat (Chicken breast),
fish (not breaded – stay away from the Calamari),
fruits for dessert.
Stay away from protein substitutes – According
to Priscilla Clarkson (PhD and member of the NCAA Competition
Safety Committee) products such as creatine, amino acid substitutes,
and herbal substitutes should be avoided. The use of creatine
causes weight gain in the form of water retention. Amino
acid substitutes have not been proven to build more muscle
and can inhibit the absorption of other essential amino acids.
Herbal substitutes have been associated with high blood pressure,
nervousness, dizziness, heart attacks, and strokes. Research
has found that most of these substitutes have not proven
helpful. |
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