Nutrition #2
Copy of Nutrition1

Nutrition Program for Natrona County Wrestling Program


The goals of Natrona County School District is to provide a safe environment, make athletes aware of the risks, and to educate athletes on how to prevent these hazards. As coaches, we want a wrestlers that is aggressive, intense, and offensive. This style of wrestling requires a high amount of energy.

The coaches and myself are not big believers in cutting a large amount of weight. But, we do believe everyone is capable of losing weight and wrestling at a body fat of 7%. The amount of weight lose depends on the athletes discipline, work ethic, body fat, and goals for the upcoming season. The Wyoming High School Association, trainers, coaches, parents, and doctors will provide the appropriate weight class for each wrestler.

The wrestlers will following these guidelines for choosing the appropriate weight class: 1) The wrestler will decide the appropriate weight class to wrestle; 2) Wrestlers will discuss weight classes with other wrestlers to determine the best weight class for them; 3) Wrestlers will not be allowed to continually go up and down in weight classes. The constant fluctuations of the weight can be detrimental to the wrestler and the team. 4) Wyoming High School Association (WHSAA), doctors, and school trainers will provide the hydration and body fat measurements for each individuals minimum weight class. If the wrestler refuses to follow the weight management weight loss recommendations, the wrestler will not be allowed to wrestle 5) Coaches will intervene with weight cutting when safety becomes a problem (lost of energy, personality change, over exercising, poor grades, and not making weight). It is the discretion of the coach to examine any behavior relating to inappropriate weight loss.

Making the Weight

Over the past several years, “Making Weight” has been an integral aspect of most wrestlers’ lives. Historically the theory has been to Wrestle at the lowest possible weight. The WHSAA has developed rules towards weight cutting. The new rules are designed towards less dieting and more controlling the weight. Wrestlers will weigh in at the home site, no weight loss activity during the weigh in session, can not leave the weigh in area, and morning weigh ins on consecutive days of wrestling. The new rules will lessen the opportunity of quick weight loss. Furthermore, the WHSAA has made it mandatory that every wrestler in the state of Wyoming must be certified on one of the five designated weigh in sites. Every wrestler will have a hydration test and a body fat assessment performed to determine their minimum wrestling weight. Each school will be a member of the National Wyoming Coaches Association (NWCA) which will provide a weight loss management plan and a nutrition food plan for meals based on recommended calorie intake. The weight loss plan is based on losing 1.5% of body weight per week. The plan is broken down to weight loss per day. Coaches must follow the plan and not wrestle wrestlers below the recommend weight until the appropriate date for desired weight class. Wrestlers can formulate meal plans for breakfast, lunch, and dinner using the nutritional guidance plan . Each wrestler can choose desired foods with 60% of food intake coming from carbohydrates, 30% from proteins, and 10% from fats. Every wrestler will be able to assess the web site (www.nwcaonline.com) using their password to determine weight loss per day, body fat measurements, and nutritional information.

Making weight is usually accomplished by restricting food intake, by inducing dehydration by means of heat loss and fluid restriction, and in some cases, drugs have been used to help the athletes make weight. Unfortunately, few wrestlers realize the physiological impact this practice has on their bodies, nor the psychological impact it can have on their lives in general. Hazards of “Making Weight”
will eventually depletion of liver and muscle glycogen, reduced muscular strength, decreased performance time, lowered blood and plasma levels, reduced cardiac function, reduced metabolic rate, impaired thermoregulatory function, decreased renal blood flow and filtration, and increased electrolyte loss. Wrestlers who practice “making weight” are wrestling under potentially dangerous conditions. Some of which may be life-threatening.

Yo-Yo Dieting


Minimizing your amount of body fat provides a competitive edge in wrestling. As important as having a low percentage of body fat, is the method of weight loss engaged in to lose the excess weight. All to often wrestlers engage in yo-yo dieting with weight fluctuations of 6 to 8 to 10 pounds week after week. This process is physiologically hard on the body and for athletes. It is extremely counter productive.
Research has shown that yo-yo dieting changes the overall composition of the body, actually increasing the amount of fat stored in the body. The body becomes resistant to weight loss over time. As you cycle through these up and down cycles, your ability to lose the excess weight decreases. Weight loss may take up to 2 to 3 times longer to lose the same amount of weight. In addition to this, weight gains occur at a much higher rate.
The bottom line is that you end up with an altered body composition. Your body fat percentage increases, your lean body mass decreases, and you will have a harder time making weight as the season progresses. This extra weight loss will require greater energy expenditures, greater reduction in caloric intake, and unfortunately, dehydration. All of which translates into decreased strength and performance capacity putting you at a deficit when you go on the mat.

Shifting Philosophy

In light of 3 deaths associated with collegiate wrestling in 2000, the NCAA has established specific weight management guidelines (hydration and body fat assessments). Although tragic for those involved and perhaps somewhat damaging to the sport. Its important that we learn from this and work to improve the sport, and more importantly, keep our athletes safe.
Instead of wrestling at the lowest possible weight, we will wrestle at the best possible weight. Wrestlers will compete at their potential only if they achieve their competitive weight while being well-nourished, properly hydrated, and possessing an appropriate amount of body fat.
The body is a remarkable machine responding to the various demands we place upon it. Like all machines it requires proper fuel and maintenance. Of all the sports participated in, wrestling best exemplifies this principle. If over the course of the season short cuts occur, the body will begin to breakdown.
Through hard work, and eating a well balanced diet you can create an energy imbalance resulting in steady weight loss while yet maintaining strength, endurance and speed. Proper nutrition and adequate hydration combined with hard work will not only maximize your success and enjoyment of wrestling, but also limit the number of injuries and illness you suffer over the course of the year.

Physically Educated Student

Wrestlers must be physically educated students to understand the role of nutrition. Nutrition is one part of a whole training regiment used in wrestling. Wrestlers must understand the benefits, hazards, and health problems associated improper nutrition. Furthermore, wrestlers must use knowledge and perform a healthy diet for success in wrestling. Educating and monitoring eating habits, weight loss, and behavior provides great indicators of proper nutrition. Wrestlers must understand that making the weight is not good enough for the team. We want the wrestler to compete, be successful, healthy, and wrestle aggressively, and offensive in the wrestling arena. All the hard work is not for making the weight, but for demonstrating it to the public and collecting your rewards. In addition, sports is an avenue to learn about life through sport successes and failures. It is a prerequisite to possible problems later in life. Do not leave a wrestler questioning nutrition (“I didn’t know?”), educate and monitor results of proper nutrition to develop a life long habit.

A Plan for Good Nutrition

Nutrition is essential component for optimal sport performance, maintaining fitness, reducing risk of injury, and prevention of health related problems associated with poor nutrition. Nutrition, physical training, skill development, and game strategy will optimize athletic performance with weak areas hindering performance. A proper nutrition plan will optimize performance with more energy, increasing strength and endurance with continuation of activity, and maintaining mental focus throughout the duration of the game.
Getting too hunger prevents the mind from choosing healthy foods. The body, especially the brain, requires fuel for energy and thought process. The hunger sensation wants a quick fix which leads to less healthy foods generally having higher calories, more fat, and lower energy contents from foods. A person satisfies the hunger sensation rather proper fueling for an activity lifestyle. This behavior will lead to health related problems associated with poor nutrition: obesity, heart disease, cancer, hypertension, diabetes, kidney failure, fatigue, mineral deficiencies, and other associated health problems.

A proper Nutritional plan consists of variety of foods; wholesome foods of carbohydrates, fruits, and vegetables; and moderation of foods. Choosing foods from various food sources provides variety of nutrients from food sources. It is recommended to eat 3 different kinds of foods per meal with thirty-five different foods per week. Wholesome foods are foods in their natural state or lightly processed foods. These foods contain a higher nutritional value with fewer questionable ingredients. In addition, thinking in moderation limits the thought process of food choice. Rather than thinking of foods as good or bad, eat a variety of foods with focus on carbohydrates.

Shaping your daily diet on calorie intake is unique to each individual. Calorie intake depends on age, level of activity, body size, and gender. Consider each meal as a fraction on a plate: two-thirds of the plate consist of carbohydrates (fruits, vegetables, and whole grains), one-third of the plate is protein-rich foods, and the fats and sugars eaten with moderation substituting calories from the protein source. Select nutrient dense foods suitable with your lifestyle and appetite.

Carbohydrates is the foundation of an optimal diet. It fuels the muscle, protects against fatigue, and reduces problems associated with constipation. New fad diets has misguided people to believe that carbohydrates are fattening and increase weight. Weight gains are influenced by excessive calories, not wholesome carbohydrates. Most weight gains are caused by the additives placed on the carbohydrates. Adequate carbohydrate consumption should be 55-65% of the calorie intake. Two to four servings of carbs per meal with six to eleven servings every day.

Carbohydrates consists of wholesome grains, fruits, and vegetables. Comparing wholesome grains to refined grains, wholesome grains maintains the bran and germ of fiber, antioxidants, minerals, and other healthy compounds enhancing a nutritional diet. Wholesome grains contains hundreds of phytochemicals that play a key role in reducing risks of heart disease, diabetes, and cancer. Fruits are a rich source of carbohydrates, fiber, potassium, and vitamins (especially C). Fruits improve the healing process, aids in recovery after exercise, and reduces cancer, high blood pressure, and constipation. Vegetables is nature’s vitamin pill providing vitamin C, beta carotene (vitamin A), potassium, magnesium, and other vitamins, minerals, and health protecting substances. Vegetables has a little more nutritional value than fruits while pale vegetables has less nutritional value than darker, more colorful vegetables.

Two types of protein sources are animal proteins (meats, seafood, eggs, and poultry) and plant proteins (beans, nuts, and legumes). As a general rule, people tend to eat too much or too little protein. Four to six ounces of protein-rich food for daily intake. Protein provides amino acids needed to repair muscles, build muscles, and minerals (iron and zinc). Low fat diary products is an excellent source of calcium-rich diet that helps strength bones, reduce risk of osteoporosis, and protects against high blood pressure.
Fats, oils, and sweets (sugar) are poor sources of nutrients, but adds flavor and enhances taste of foods. Try to obtain your fats from wholesome diet of grains, fruits, and vegetables. Fast food restaurants, super size meals, and eating out has dramatically impacted American’s obesity problem, excessive calories, and overeating.

The body requires 14 vitamins and 15 minerals because the body will not produce these nutrients. Vitamins and minerals must come from food sources or supplements. Vitamins are metabolic catalysts that regulates biochemical reactions within the body. Minerals are natural substance that has unique metabolic roles. Deficiencies of vitamins and minerals is relatively a progressive problem. It usually happens over months to years of inadequate in vitamins and minerals. Although, many people consume more vitamins and minerals than one realizes. Health conscious people who eat well do not need a supplements. But, a multivitamin will provide no harm. People at risk for nutritional deficiencies are people restricting calories to 1,200-1,500 calorie diets, allergic to certain foods, lactose intolerance, pregnancy, contemplating pregnancy, and total vegetarians. These people will need supplements for proper nutrition.

Coaches Evaluation on Dieting

I believe our lifestyle has been greatly impacted by work responsibilities, the media, fast-food restaurants, and finances needing a two income for adequate lifestyle. The traditional days of mother staying home and caring for the children, families eating together, and family gatherings is taken over by hectic schedules and responsibilities. I believe stress of life wears people down and causes poor choices. Now, more than ever, people need healthy diet to remain energized, productive, and efficient. Daily chores of life dictates our lifestyle, decisions, and purpose in life. Furthermore, I believe the body has an incredible ability to regulate our actions and reacts according to our senses. We do things to please our body. We use music and smells for relaxation. We feed our body when hungry or fatigue limits our energy. We seek physical, mental, social, and psychological pleasures for self-gratification. But, the senses can hinder thought process. Rather than making sensible decisions when hungry or tired, we provide the body with quick fix approach to lessen stress load and seek a stable environment.

Our eating habits has greatly impacted our nutritional status. Skipping meals, working long hours, eating out, cutting calories, getting too hungry, snacking, and other eating concerns has affected our health, energy output, and activity. Furthermore, a 14 billion dollar health industry is constantly stimulating our desires for quick fix weight loss, muscle building, health desires, and appearances. It is confusing and overwhelming for most individuals wanting a healthy lifestyle. The results of these media aids are usually unrewarding and in some cases, dramatically an unhealthy approach.

Nutrition is the body’s craving for energy. Nutrition does not need to be stressful, confusing, or complexed for people wanting a healthier lifestyle. Nutrition is the fuel for activities performed during the day and the stockpile for more good deeds. The key in a nutritional plan for healthy eating is variety, wholesomeness, and moderation. Eating a variety of foods with 55-65% of calorie intake coming from carbohydrates, fruits, and vegetables. Eat carbohydrates in their natural state while limiting additives with high calories such as gravy, toppings (butter), and dressings. Wholesome foods offer more nutritional value than processed foods. Eat whole wheat bread rather than white bread, eat apples rather than apple juice, and eat potatoes rather than potato chips. All foods eaten in moderation is acceptable occasionally. But, most people overload on fats, oils, and sugars rather than meeting the required carbohydrate intake of grains, starches, fruits, and vegetables. The frequency of sugary treats, greasy meats, and eating out must be maintained to 30% or below the calorie intake. Lastly, a healthy diet along with a exercise routine provides the ultimate healthy lifestyle.

Another concern for a health diet is selecting appropriate foods and cooking techniques. Examine the first ingredient listed when selecting grains. Look for whole grain, whole rye, whole wheat, whole oats, brown rice, or oatmeal. Top whole grain and starches choices are whole grain cereals, oatmeal, bagels, muffins, whole grain breads, dark bread, stoned wheat crackers, or whole grain crackers. Remember, minimize calories from butter, mayonnaise, gravy used with rolls, sandwiches, rice, and other carbohydrates. These are empty calories and fattening.

Fruits and vegetables are a rich source of carbohydrates. Foods in their natural state has a higher nutritional value. Overcooking and freezing lessens nutritional content. Top fruit choices are citrus fruits and juices, bananas, cantaloupe, kiwi, strawberries, and other berries, and dried fruit. Just 8 ounces of orange juice will provide the daily reference intake of vitamin C, all the potassium lost in an hour workout, and folic acid. Orange juice has fewer calories and more nutrients than many juices. Top vegetables choices is broccoli, spinach, peppers, tomatoes, tomato sauce, and cruciferous vegetables.

Many people eat too much or too little protein especially at dinner. Large steaks and burgers lessens the consumption of carbohydrates for energy. Four to six ounces (110-170 grams) of protein-rich food each day meets the daily requirement. Top protein choices is chicken, turkey, fish, lean beef, peanut butter, canned beans, and tofu. Dairy foods are a rich source of calcium needed for bone growth. Top diary choices are low or no fat milk and yogurt, low fat cheese, and dark green vegetables.

Most people consume too many fats, oils, and sweets rather than wholesome grains, fruits, and vegetables. Eating carbs before getting too hungry can lessen calorie consumption of sweets and fats. Hunger usually leads to eating low nutrients foods such as high fat and sugary treats. 20-35% of diet can come from fats and 10% from sugars. Top choices of additives for carbohydrates and protein foods are olive oil, walnuts, molasses, and berry jams.

Building a strong food pyramid need not be a major task. Individuals should choose these foods with these guidelines: 1) choose 3-5 food groups per meal; 2) choose foods made from a combination of ingredients; 3) fuel body on a regular schedule approximately every 2-4 hours; 4) even sized meals; 4) snack to prevent hunger; and 5) healthful foods with low cholesterol and less weight gaining ingredients.