High School Wrestling: Diet and Supplements

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The dietary plan {that a} wrestler follows could be a consider his efficiency. Different meals provide completely different vitamins to our our bodies. Although meals is crucial ingredient in your dietary plan, dietary supplements can be a helpful addition. Some wrestlers want to drop a few pounds. Some wrestlers don’t must drop a few pounds. Regardless of whether or not or not a wrestler must drop a few pounds, all wrestlers need to be sturdy and have ample power.

Protein (4 energy per gram)

The physique makes use of protein to carry out many capabilities. I consider most of you understand that considered one of protein’s most important capabilities is constructing and repairing physique tissues (e.g. muscle tissue). Proteins are composed of amino acids. Essential amino acids are amino acids that the physique can not make and have to be offered by one’s weight loss plan. A whole protein provides all the important amino acids. Most full proteins come from animal sources. We are speaking about meat, fish, fowl, milk, cheese, and eggs. Why is protein vital for a wrestler? Wrestling is strenuous and might be catabolic (i.e. break down muscle tissue).

How a lot protein do you want? Some research have steered that athletes require extra protein than a sedentary individual does. Your weight loss plan ought to get about 25% of its energy from protein.

Good Sources of Protein:

  • lean beef
  • boneless, skinless hen breast
  • lean pork
  • fish with out breading
  • turkey
  • milk
  • yogurt
  • cheese
  • cottage cheese
  • eggs

An Interesting Fact about Cottage Cheese:

Cottage cheese comprises a considerable amount of the milk protein known as casein. In reality, cottage cheese is sort of 100% unadulterated casein. Casein digests slowly within the physique. Casein provides a gradual trickle of amino acids after being ingested. Therefore, in the event you eat some cottage cheese earlier than mattress you’ll be able to obtain a gradual trickle of amino acids (i.e. protein) into your physique all through the evening that might be anti-catabolic (i.e. forestall the breakdown of muscle tissue) whereas muscle tissue is being repaired throughout sleep.

Regarding Eggs:

Eggs have a Biological Value (BV) of 100. Our our bodies make the most of the protein contained in eggs very effectively. Even egg whites have a BV of 88. I do not advocate consuming solely egg whites even when they’re decrease in fats and energy. I believe nature made eggs to be eaten with the yolk and white as a bundle. A big complete egg comprises about six grams of protein. Eggs are nutrient dense. If you are involved about energy, you’ll be able to poach eggs or fry them in a non-stick pan. There are liquid egg white merchandise in the event you want. Remember that it is in all probability not a good suggestion to eat uncooked eggs like Rocky Balboa.

Regarding Beans:

Beans are attention-grabbing as a result of they could be a good supply of protein and carbohydrates. Beans additionally provide fiber that may make it easier to really feel full if you’re attempting to weight loss plan. Beans and rice are a preferred mixture for supplying a meal that features all or near all the important amino acids. Some consultants contemplate the mixture of beans and rice to be a whole protein.

A man named Tim Ferriss advocates one thing he calls a “slow-carb” weight loss plan for weight reduction. Beans and legumes are an vital a part of this weight loss plan plan. For instance, one meal may encompass beef, pinto beans, and combined greens. Another meal may encompass eggs, black beans, and combined greens. The weight loss plan does not embody carbohydrates like breads, cereals, and fruits so it is probably not a very good weight loss plan for a wrestler. I simply thought it was attention-grabbing as a weight reduction possibility and due to its reliance on beans and legumes.

Carbohydrates (4 energy per gram)

Carbohydrates are the physique’s most popular supply of gas. In different phrases, carbohydrates give you power. Wrestling apply and competitors clearly require numerous power. Therefore, be certain that to incorporate loads of carbohydrates in your weight loss plan. Carbohydrates get damaged down into glucose and different sugars. Glucose is your mind’s most popular gas supply. Much of this glucose will get saved in your muscle tissues within the type of glycogen. Glycogen is then used as a supply of power. Your weight loss plan ought to derive about 60% of its energy from carbohydrates. There are complicated carbohydrates like breads and cereals and easy carbohydrates like fruit. Educate your self.

Good Sources of Carbohydrates:

  • breads
  • bagels
  • muffins
  • pancakes
  • cereals
  • rice
  • pasta
  • potatoes
  • candy potatoes
  • fruits
  • greens

When I wrestled in highschool, I ate numerous carbohydrates. For occasion, I truly ate numerous rice muffins. I figured I may eat 5 rice muffins for about the identical variety of energy in a single can of soda. I do know you in all probability suppose they style like Styrofoam however I turned used to them. I additionally ate many potatoes with out butter, salt, or every other condiments. I ate many bowls of plain oatmeal. I turned accustomed to consuming a easy weight loss plan. Of course, I nonetheless had a Pop-Tart or sweet bar sometimes.

In Regards to Fruits and Vegetables:

Why eat a sweet bar when you could possibly eat two giant apples for about the identical variety of energy? That was my pondering again in highschool once I was weight-reduction plan for wrestling. Fruits and greens are sometimes fats free, low in energy, excessive in water content material, excessive in fiber, and wealthy in vitamins like antioxidants. I ate many servings of inexperienced beans again then. I had an apple or two nearly each day. I may eat a considerable amount of meals for a small quantity of energy.

Fat (9 energy per gram)

Fats present twice the variety of energy per gram as proteins and carbohydrates. Therefore, you do not need to eat an excessive amount of fats. However, you shouldn’t get rid of fats totally out of your weight loss plan. Your weight loss plan ought to derive about 15% of it is energy from fat. Fats do many vital issues in our our bodies. Fats construct wholesome cell membranes. Fats assist to make hormones like testosterone. Your mind is roughly sixty % fats. Some fat may also help make your pores and skin clean and wholesome. Moreover, fats cushions your physique organs.

You’ve in all probability heard concerning the many kinds of fat corresponding to saturated, polyunsaturated, monounsaturated, hydrogenated, and trans fat. Dr. Eric Serrano believes that saturated, polyunsaturated, and monounsaturated fat are all vital. However, he recommends avoiding hydrogenated fat altogether. You might need to analysis fat and important fatty acids. You may additionally need to carry out an internet seek for Dr. Eric Serrano, Udo Erasmus, Dr. Bill Sears, and Dr. Joseph Mercola with regard to wholesome fat.

Some Good Sources of Fat to Consider:

  • further virgin olive oil
  • flax oil
  • fish oil
  • cod liver oil
  • peanut butter
  • nuts
  • virgin coconut oil
  • avocados

Don’t be afraid to eat complete eggs, lean pink meat, salmon, tuna, and even a little bit of butter sometimes. Coconut oil is a saturated fats. However, in the event you perform a little research concerning virgin coconut oil you can find out it that it has many potential well being advantages. In addition, keep in mind to restrict or keep away from hydrogenated fat and trans fat.

I used to be suggested at a wrestling camp to attempt to eat a weight loss plan of about 80% wholesome meals and 20% unhealthy meals throughout wrestling season. I assume they figured no person may eat wholesome 100% of the time. That could also be sound recommendation.

In the e book Blood within the Cage, writer L. Jon Wertheim writes about Pat Miletich, a former wrestler and former UFC champion. Pat and most of his fighters comply with one thing known as Miletich’s “fighter’s weight loss plan” when a contest is drawing close to. This weight loss plan consists primarily of oatmeal, eggs, and skinless, boneless hen.

Fast Food Tips:

  • Have water or milk as an alternative of pop
  • Have grilled hen in sandwiches and smooth shell tacos
  • Have grilled hen breast, lean roast beef, and lean ham on sub sandwiches
  • Have a backyard salad with minimal dressing
  • Have a baked potato with out butter, bitter cream, or cheese
  • Have a small hamburger with out cheese, bacon, or mayonnaise
  • Avoid deep-fried, breaded, and batter-dipped meals

Keep in thoughts:

  • One pound equals roughly 3,500 energy
  • If you narrow 500 energy a day out of your weight loss plan you’ll lose roughly one pound per week
  • A easy solution to decide the variety of energy you should eat per day to drop a few pounds is to take your present body weight instances 10 (e.g. 150 X 10 = 1,500 energy)
  • A easy solution to decide the variety of energy you should eat per day to take care of weight is to take your present body weight instances 15 (e.g. 130 X 15 = 1,950 energy)
  • A calorie-counting e book and a meals scale could also be useful; learn diet labels
  • Try to keep away from empty energy such as you discover in soda pop and sweet
  • Keep your pre-competition meal gentle and carbohydrate primarily based

I do not advocate reducing weight or ravenous. You want meals to gas your physique. In addition, drink loads of fluids so that don’t change into dehydrated. If you select to drop a few pounds, do it slowly and thoroughly. You do not need to lose muscle tissue and power. In addition, you want power for arduous practices.

If you’re Vegetarian or Vegan:

Strength coach Mike Mahler is a vegan (i.e. eats no animal merchandise in anyway) and but he’s huge and robust. Some staples in his weight loss plan embody nuts, seeds, peanut butter, almond butter, beans, lentils, greens, coconut milk, wholesome fat like olive oil, and rice protein powder.

Pre-Competition Meal:

As far as your pre-competition meal goes, preserve it acquainted. That isn’t a time to attempt new meals. Keep it gentle and carbohydrate primarily based so you could have power. A heavier meal with extra fats will probably be slower to digest. On the opposite hand, your pre-competition meal ought to be one thing that you simply get pleasure from. I believe I learn someplace that boxer Sugar Ray Leonard preferred to have a cheeseburger earlier than a giant battle. I would not advocate that, however it appeared to work fantastic for him. Olympic champion pace skater Bonnie Blair’s pre-race meal was all the time a peanut butter and jelly sandwich. I had a buddy in highschool that had considered one of his highest scoring basketball video games after a meal of a number of bowls of chili. Personally, I all the time preferred to have pancakes earlier than a contest. For some folks that will in all probability sit too heavy of their abdomen. I preferred to have jelly sandwiches and Pop-Tarts at wrestling tournaments if I wanted one thing between matches. Find what works for you.

Supplements to Consider:

  • Multivitamin – to cowl something you may miss in your weight loss plan
  • Meal Replacement Products (MRPs) – shakes like Myoplex and Met-Rx present protein, carbohydrates, nutritional vitamins, and minerals if you do not have time to eat a meal
  • Whey protein – whey protein is absorbed rapidly by the physique and is right for a publish exercise shake
  • Glutamine – might make it easier to keep muscle if weight-reduction plan; improves immune perform
  • Creatine monohydrate – provides power to your muscle tissues; ensure you keep hydrated in the event you use this complement
  • Branched chain amino acids (BCAAs) – might assist with restoration and restore
  • Inosine – might offer you higher endurance by supporting the regeneration of ATP
  • HMB – might assist gradual the breakdown of muscle tissue (i.e. anti-catabolic)
  • Beta-alanine – might assist enhance your work capability by way of it is capacity to buffer lactic acid
  • Caffeine – can improve power and application

You in all probability need not complement in any respect. Eat a nutritious diet with a wide range of meals and keep hydrated. That will do extra for you than any complement ever can. In addition, dietary supplements might be expensive. Moreover, some dietary supplements work for one wrestler and never for an additional. Therefore, in the event you select to make use of dietary supplements be cautious and watch out. Do some analysis concerning the potential advantages and risks of any complement earlier than utilizing it.

I’m not a nutritionist or dietitian. I’m not an knowledgeable on dietary dietary supplements. Read articles and books pertaining to diet and dietary supplements. I’ve merely offered a tough information that will help you get began. Remember that you simply want gas on your physique to perform effectively. That gas is meals. Therefore, ensure that make sensible dietary selections in your path to wrestling success.

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