Nutrition for Proper Weight Loss?

[MattM]

Ok we have a plenty of team state topics going on so  I figured with the first meets of the season just around the corner this would be a great topic to bring up.

 

Does anyone have any recent studies or new information about what wrestlers should be eating to promote proper weight loss throughout the course of the season?  This is asked with the idea that a wrestlers weight is in check with his weight managment plan and want to diet the correct way.  

 

What food would allow a wrestlers to continue to eat proper portions, but at the same time give him some nutrition for energy, provide less calorie intake to help with wieght loss,  remove unnecessary addatives that hurt the body,  and even promote more fat burning during workouts.

 

Also when would a wrestler need to switch off of this to a more energy rich meal prior to competition to have the fuel needed for a weekend competition?

[Smooth34]

This isn't about nutrition, but check this out

 

A recent survey demonstrated that:

 

73% of grapplers used running/jogging to lose weight and 59% used other devices such as exercise bikes, ropes for jumping, and climbing ropes.

 

Nearly every one of these methods is a problem. The exercise used, slow cardio, actually impairs muscle strength and power development.

 

Long, slow, cardio-type exercise causes muscle fibers to become more "slow twitch" - a characteristic of endurance athletes. These fibers contract more slowly and they have lower strength and power capacity.

 

 

 

 

[Smooth34]

Check out "The Grapplers Guide to Sports Nutrition" by John Berardi

 

After the weigh-in:

There's research showing that liquids are absorbed faster than solids, even if ingested in the same meal. So you don't have to avoid eating during the replenishment period. However, you might want to focus on replenishment first (with the liquid drinks above) and snack lightly on some food just to settle your stomach. But don't pig out! Snack lightly while sipping your drink. Spread out your food and drink during your replenishment period. Don't slam either your food or your drink down, no matter how hungry and/or thirsty you are.

 

During the tournament:

What's fundamentally happening as you fatigue during a tournament day is that your muscle carbohydrate stores are getting depleted, your liver carbohydrates are getting depleted, and the carbohydrates in your blood are getting depleted as well.

 

And, truth be told, it's the blood sugar drop that really gets you feeling rundown. When your muscles start to run out of energy, yeah, they don't contract as well. But really, that feeling you get where you simply can't produce as much force any longer is really low blood sugar.

 

So you have to be sure to keep your blood sugar constant throughout the day. Don't let it dip or you'll crash.

 

Throughout the tournament day, snack lightly on easily digested foods. Pick foods that you like that have a high water content, and that are easily digested. Snack on those throughout the day in addition to a protein/carb drink.

 

[MattM]

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