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II have been asked about proper nutrition by a number of parents and wrestlers. I have done some research and compiled the information below. For additional, individual or more specific information - please see your physician, trainer or nutritionist.
I have stated my position on weight cutting on a number of cases, and truly believe the Brophy wrestler is best served by improving his technique and increasing his strength. Weight loss techniques such as crash diets, fluid restriction, laxative and diuretic are dangerous and will not be tolerated.
The weight of a wrestler is less important than his body percentage fat. The Sports Science Center indicates that healthy body fat percentages for wrestlers range between 7% and 15 %. We will test each wrestler’s body fat percentage, every season.
Basic hydration guidelines are summarized as follows:
- Wrestlers need to drink a minimum of 80-96 oz of fluids per day, (water, sports drinks, milk, and juices). Take a water bottle to school every day.
- Wrestlers should drink fluid every 15 minutes every 15 minutes during practice. (Please bring a large water bottle to every practice).
- Drink at least 16 oz of fluid within the hour before a match.
- Drink at least 16 oz of fluid within the hour after a match.
- Drink 3 cups of fluid for every pound of weight lost during a match or workout.
Basic nutritional guidelines as recommended from the Sports Science Institute are summarized as follows:
- The Pre-Match/Workout Meal serves two purposes. First it keeps athletes from feeling hungry and sluggish before and during the match or practice. Second, it helps to maintaining optimal levels of energy or the muscles during training and competition. Food that remains in the stomach during training or competition may cause indigestion, nausea and vomiting. Carbohydrates are digested rapidly. Protein and fat take longer to digest.
- The Post-Exercise Meal is very important. Eating for peak performance also includes making wise food choices post-exercise. Muscles are most receptive to recovery during the first 30 minutes after exercise. Choose high-carbohydrate, moderate protein foods.
A summary of specific foods recommended by the Sports Science Institute is as follows:
Four or more hours before and four hours after
- Grilled chicken/rice/fruit
- Turkey sandwich/carrots
- Spaghetti with meat sauce
- String cheese/grapes/crackers
- Energy bar/sports drink
2-3 Hours before and four hours after
- Cereal/low fat milk
- Fresh Fruit
- Bagel with peanut butter
- Sports drink
- Energy Bar
1 hour or less before and 30 minutes after
- Yogurt
- Energy bar
- Sports drink
- Pretzels/ Raisins
Moms have had it right for years; have a good breakfast, eat plenty of fruits and vegetables, avoid fried foods, sweets, candy, and soft drinks.
Over the next few months you will be training harder then you have ever trained in your life, make good lifestyle choices, eat healthy, and get lots of sleep. Make certain you allow enough time everyday to keep your studies up! Time management is one of the life skills each wrestler should develop and maintain.
Coach Walton
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