Performance Nutrition for Annandale Atoms Wrestling Cheryl Toner, MS, RDN Sports Dietitian...

Performance Nutritionfor

Annandale Atoms Wrestling

Cheryl Toner, MS, RDNSports Dietitian

[email protected]

Physical Conditioning

Strategy Desire

Mental Coaching Toughness

Performance Nutrition

PERFORMANCE NUTRITIONA TEAM PLAYER THAT MAKES THE DIFFERENCE

Cheryl Toner, Sports [email protected]

5 Ways to Amplify Wrestling Performance

1. Get a good night’s sleep.

2. Start and stay hydrated.

3. Eat enough.

4. Eat the right stuff.

5. Eat it at the right time.


Sleep deprivation has metabolic affects– Reduced insulin sensitivity and higher diabetes

risk– Increased appetite– Reduced energy expenditure

• Focus on quantity • Focus on quality

1. Get a Good Night’s Sleep


Sleep

Mental Training

PerformanceNutrition

PhysicalTraining

2. Start & Stay HydratedWhy?

Muscle cramps Loss of coordination Fainting Personality change Decreased blood pressure Increased core temp Increased heart rate

Headache Flushed skin Weakness Poor concentration Light headedness Nausea Vomiting


• MWW- Normal Hydration REQUIRED• With weight loss of 2% or more:

2. Start & Stay HydratedHow?

Before exercise150 lb

After exercise 147 lb3 lb

(2% of starting body weight!)

3 x 20 = 60 oz needed to replace lost fluids


Time Meal/Event Fluid Intake

6am Breakfast 1-2 cups, including milk/juice/coffee

Mid-Morning Classes 2 cups, sip regularly on water

Mid-Day Lunch 2-4 cups, including milk/juice

Mid-Afternoon Classes/ Pre-Training 2 cups water, sip regularly on water

4-5:30pm Training 2-5 gulps every 15-20 minutes

By 6pm Post-Training Recovery milk or other beverage

7-8pm Dinner 2 cups, including milk/juice

9-10pm Bedtime 1 cup water


2. Start & Stay HydratedHave a plan!

ENERGY = CALORIES Calories are a measure of energy Your body uses energy to do work FUEL

RMR Growth Daily Activity

Exercise+ + +


3. Eat Enough

Eat the right amount of energy (calories) for YOUR body‒ Carbohydrates, Protein, Fat‒ MICROnutrients help your body use calories well‒ RDA - general guidelines‒ You are unique! • Stages of development• Frequency, intensity, duration of physical activity


3. Eat Enoughfor YOU

3 meals+

2-3 snacks+

fluids

MMR REQUIREMENTS Body fat minimums Rate of weight loss maximums

Consequences of Under-Fueling Weight loss Strength loss Poor adaptation to training Diminished performance Soreness, joint pain Chronic fatigue Lethargy (tiredness)


3. Eat EnoughWhy?

Micronutrient deficiency

Respiratory infections Menstrual or

endocrine abnormalities

Decreased bone mineral density

3. Eat EnoughWhen Trying to Reduce Weight?

For weight class goals, consider both weight loss and gain options

Lose weight via fat; retain muscle mass Males: - 300-500 kcal/week Females: - 200-300 kcal/week

Gain weight via muscle mass Males: + 400-500 kcal/week Females: + 300-400 kcal/week


4. Eat the Right StuffBalance & variety

Vegetables 3+ Fruits 3-5 Grains 9-15 Milk Products/Alternatives 3 Meat/Plant Protein Foods 12 oz Spices! Fluids

3 meals+

2-3 snacks+

fluids

Handful of nuts + orange Greek yogurt + apple 1 cup skim chocolate milk ½ nut butter + fruit sandwich Trail mix: ¼ cup dried fruit + nuts + cereal Hummus + veggie roll-up ½ cup tuna + crackers

4. Eat the Right StuffPower Snacks

http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Resources-and-Fact-Sheets



Jump-start metabolism Enhance energy level Provide fuel for classes and workouts Athletes who eat breakfast really do eat

more appropriate amounts throughout the day than people who skip

5. Eat it at the Right TimeBreakfast


2 slices of whole wheat toast2 tablespoons of peanut butter1 banana2 cups lowfat milk

5. Eat it at the Right TimeBreakfast


Smoothie½ cup lowfat Greek yogurt ½ cup fruit juice ½ cup frozen berries or bananaice

Omelet Wrap2 eggs1 oz cheese 1 oz chopped ham 1 whole grain tortilla 1 cup of 100% fruit juice

Sandwich 3 oz turkey 1 oz cheese 2 slices whole wheat bread1 cup

2 cups dry cereal1 cup lowfat milk1 oz nuts1 pear

Spread protein evenly throughout day Protein in post-resistance workout snack– Minimize muscle breakdown – Maximize muscle growth– Normal hormonal and immune functions

5. Eat it at the Right TimeProtein throughout Day


5. Eat it at the Right TimeFueling Training

3-4 hours before training– Foundation: long-lasting carbs + high-quality lean

protein 30 minutes to 1 hour before training

‒ Dried fruit or juice‒ Crackers/Pretzels‒ Honey/jam sandwich‒ Focus on fast carbs. ‒ Low in fiber, fat, protein. Not spicy, nothing new,

nothing risky After training/match

Replace carbs, add protein

5. Eat It at the Right TimeFast Pre-Match Energy

• Avoid GI upset• Glycogen Recovery• 1 g/kg within the hour before match• Small, frequent snacks• “Quick” carbs– Grapes/bananas/melon/berries– Dried fruit– Fruit/vegetable juice– Sports drink– Jam sandwich

• Within 15-20 minutes after exercise• How much time until next match/training session?• Replace fluids and electrolytes• Restore glycogen with carbohydrates• Repair with protein

5. Eat It at the Right TimeRecovery Nutrition

Questions?

Performance Nutrition for Annandale Atoms Wrestling Cheryl Toner, MS, RDN Sports Dietitian...

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