1. Nutrition Linda Samuels MS, RD, CSSD, LDN
For the Wrestling Student-Athlete:
Performance and Body Composition Change
Linda Samuels
MS, RD, CSSD, LDN

2. Consultant for Gatorade/Pepsico and GSSI Special Thanks to:
Disclosure:
Consultant for Gatorade/Pepsico and GSSI
Special Thanks to:
Clint Wattenberg, MS, RD, CSSD, CSCS

3. Objectives Weight management throughout the year
Determining your weight for the season
Implement your weight descent
Making weight: fueling and hydration fundamentals

4. Former WBC International Champ #2 Ranked in 2017
Andrzej Fonfara
Currently #12 WBC
Light Heavyweight (175#)
Former WBC International Champ
#2 Ranked in 2017
Fought for WBC World Championship Belt
Walk Around Wt =
Weight Class = 175#
Fight Weight ~190#

6. Literature Survey of High School Wrestlers in Michigan 2532 completed
Ave wt loss of 6# during season
27% lost > 10#
Kiningham RB, Gorenflo DW, Medicine and Science in Sports and Exercise (01 May 2001, 33(5):

7. Literature Each week of season, potentially harmful
methods were used for rapid weight loss:
72% engaged in at least 1 method
52% engaged in at least 2 methods
12% engaged in at least 5 methods
2%: laxatives/diet pills/diuretics/vomiting

8. Wrestlers At Higher Risk: Began wrestling at a younger age
Reported binge eating
Needed to lose more weight weekly

9. Power / Endurance / Technique

10. Sports Nutrition: Putting the Puzzle Together
Fueling High Quality Training Sessions
Hydrating for Optimal Performance
Body Composition Change

11. Athletes have other concerns that take priority over proper nutrition
Food Availability and Security
Financial Constraints
Limited Planning/Prepping Skills
Athletes have other concerns that
take priority over proper nutrition
Busy Schedules
Frequent Travel
Reliance on Parents/Others for Meals

12. Challenging Lifestyle
Earlier/Longer Day
Difficult Homework
Inadequate Calories
Challenging Lifestyle
of Student Athletes
Lunch Too Early
More Pressures
Longer Sports Seasons
More Distractions
Longer/More Practices
Less Sleep

13. Offseason
Purpose
Timing
Quality
Consistency
Quantity
Hydration

14. Preseason Temporary weight loss of 3 to 5%
After completing 2 consecutive workouts
150# wrestler: 4.5# - 7.5#(!!)
Sweat Rate Test = Important Tool

15. Dehydration
1% Dehydration: Overall Fatigue – “Fading” – Loss of Concentration
2% Dehydration: Performance ↓ – Shortened Time to Exhaustion
3% Dehydration: Gastric Emptying Delayed or Stopped
4% Dehydration: Increased Risk for Heat Related Illnesses

16. Weight loss of greater than 1.5% per week
Preseason
Weight loss of greater than 1.5% per week
is NOT acceptable

17. Minimum Safe Body Fat Level
No less than 7% for male high school wrestlers
No less than 12% for female high school wrestlers

18. Fuel Contributions for Weight Loss: Carbs
4 to 6 grams/kg
Example: 150 lb athlete = 68kg
4 gms x 4 cals x 68 kgs =
1088 cals from carbohydrates per day
6 x 4 x 68 = 1632
∆ of 544 calories, so need to dial this in with symptoms

19. Symptoms of Low Carbs
Heavy Legs
Shakiness
Crankiness
Anxiety
Weakness

20. Fuel Contributions for Weight Loss: Protein
Consume 1.5 to 2 grams / kg
Example: 68 kg athlete
1.2 gm x 68 kgs = 82 gm
2.0 gm x 68 kgs = 136 gm
8 gm / cup dairy, 7 gm / oz meat, 6 gm / egg
3 gm / serving grains, 2 gm / cup veggie

21. Fuel Contributions for Weight Loss: Fat
15 to 25% overall calories
Example: 68 kg athlete
Calories from Carbohydrates
Calories from Protein
Calories from Fat (25%)
Total Calories
1088
+ 544
= 1632
= 2176 or 2000

22. Calorie Check Miflin St Jeor calculation for 16 y/o male, 5’6”, 150 lb
(10 x wt ÷ 2.2) + (6.25 x ht x 2.54) – (5 x age) + 5 = RMR of 1721 x =
minus 500 calories per day for weight loss =
1900 – 2100 (2000 cal goal)

23. Rule of 3-3-3 3 servings each per day: Fruit Vegetables
Dairy or Dairy Sub
Provides vitamins/minerals for development and also fiber for fullness and bulk (and carbs!)

24. Develop a Weight Descent Plan
How many pounds does athlete need to lose to make 3% above cut weight?
How many weeks to reach this goal?
Greater than 1.5 lb per week not acceptable
(deficit of cals/day)
Never go below RMR calories – Miflin St Jeor calculation

25. Miflin St Jeor
Male = (10 x wt ÷ 2.2) + (6.25 x ht x 2.54) – (5 x age) + 5 = RMR
Female = (10 x wt ÷ 2.2) + (6.25 x ht x 2.54) – (5 x age) – 161 = RMR
Usually would then multiply by Activity Factor + caloric expenditure
Subtract calories for weight loss
Add calories for weight gain

26. Competition Phase: Fueling for Maintenance
If athlete is > 3% over their cut weight,
please see a sports RD!
Assess caloric intake vs caloric expenditure
3 Day Food/Training Journal
Evaluate Nutrient Timing

27. Continued Caloric Deficit While Training Can Impact:
Metabolism and muscle repair
Overtraining syndrome and burnout
Physical energy
Academic performance
Muscle endurance
Fatigue
Nutritional status, including bone and joint health
Cognitive function
Injury and illness

28. Red-S: Relative Energy Deficiency in Sport
↓Glycogen Stores
↓Muscle Strength
↓Endurance
↓Training Response
↓Concentration
↓Coordination
↑Injury Risk
↑Irritability
↑Depression
Immuno-
logical
Gastro-
intestinal
Menstrual
Function
Bone
Health
Cardio-
vascular
Triad
RED-S
Psycho-
logical
Endocrine
Growth +
development
Metabolic
Hema-
tological

29. Fueled vs. Starved Training & Weight Cut

30. Fuel Contributions 24-48 hrs Pre-Weigh-Ins
Protein = ↑ for muscle recovery
Fat = moderate fish and plant fats
Carbs = ↓ helps shed water bound in glycogen
Sodium = ↓ minimizes water retention
Fiber = ↓ as provides weight but no energy
Hydration = ↓ only last 24 hrs prior to weigh in, without excessive dehydration
**What is their “Float” weight?**

32. Sample Meal Plan Handouts: Based on 150# athlete
Weight Maintenance
Weight Gain 1.5% Weekly
Weight Mgmt (- approx 1000 cals/day)
Low Residue

33. Low Glycemic, Low Fiber, Low Sodium Foods Specifications or Condiment
Nutrient Profile
Weight
Cottage Cheese
Low Fat
469mg Sodium
0.0g Fiber
0.25 lbs
Greek Yogurt
Plain yogurt with 1T sugar-free jam and 1T peanut butter
153.5mg Sodium
0.95g Fiber
0.45 lbs
Breakfast Wrap
Low Carp Wrap with 2 eggs and 1oz cheese
836mg Sodium
9.0g Fiber
0.42 lbs
3 Egg Omelet
3 eggs, 2oz cheese
513mg Sodium
0.0g Fiber
0.41 lbs
Think Thin Bar
170mg Sodium
2.0g Fiber
0.13 lbs

34. 500 kcal Food Equivalent Food Servings Grams Lbs Peanut Butter
5.5T / 3oz 86
0.19
Clif Builder Bar
1.85 bars
125
0.28
Clif Bar
2.1 bars
143
0.31
String Cheese
6.3 sticks
176
0.39
Egg & Cheese Omelet
3 eggs, 2.5oz cheese
208
0.46
Fiber 1 Cereal
4.2 cups
252
0.55
Apple
4.3 apples
959
2.11
Broccoli
16.5 cups
1460
3.2

35. Weight Cutting Timeline - Part 1
Event
Weight
∆ in Weight
Walkaround Weight
156.5
General Performance Diet + Super hydration
---
Thursday Practice Weigh-In
HYDRATED coming in, NO Sweats, Fluid and recovery after
(4.5)
Thursday Practice Weigh-Out
152.0
High Pro and Fat, moderate Carb, and water
5.5
Thursday Sleep
Float
(1.9)

36. Weight Cutting Timeline - Part 2
Event
Weight
∆ in Weight
Friday Wake-up
154.6
Fuel with high pro and moderate CHO and water. Goal of day: eat, drink, and float
1.1
Friday Practice Weigh-In
154.2
Workout: drill + 1 match (no sweats). Cardio w/ sweats after. Cut water
(4.5)
Friday Practice Weigh-Out
149.7
High Pro and Fat, small servings CHO and water if getting optional workout
---
Optional Workout (Wt dependent) - In
152.7
Sweats workout - cardio or drilling
(3.0)
Optional Workout (Wt dependent) - Out
Pro and Fat only, no fluids
2.6
Friday Sleep
151.2
Float
(1.1)

37. Weight Cutting Timeline - Part 3
Event
Weight
∆ in Weight
Saturday Wake-up
150.1
Nothing - getting ready for final workout
0.0
Saturday AM Workout - Weigh-In
No Food or Fluids
(1.1)
Saturday AM Workout / Final Weigh In
149.0

38. Post Weigh-In: Re-fuel and Re-hydrate
Fluids: Replace oz of sport drink
per pound lost in dehydration
*if > 3% was lost, stomach emptying may have stopped, so go slow at first
Sugar: Approx 1.2 gm / kg
to stimulate muscle glycogen re-synthesis
68 kg athlete = 82gm
24 oz Gatorade = 42 gm sugar

39. Post Weigh-In: Re-fuel and Re-hydrate
Carbs: Starches provide energy for upcoming match
Bread, pasta with cheese, rice, tortillas, potatoes
Fruit is great source of carbohydrates (dried or fresh)
Protein: grams protein to aid in carb resorption
Additional protein for those who get hungry on tournament day

40. Post-Weigh-In and Intra Match Fueling Options: Food
Specifications or Condiment
Nutrient Profile
Bagel
Light Cream Cheese, Low Fat Peanut Butter
Low Fat
Oatmeal
Instant, Flavored and Sweetened
Slightly Processed, Quicker Digestion & Energy
Granola Bar
Low Fiber, Low Fat
Carbohydrates for energy
Animal Crackers
Whole Grain if possible
Quick Energy
Goldfish
Quick Energy, Salt
Fruit Snacks
Fruit Cups
In Fruit Juice
Quick Energy, Antioxidants
Crackers / Pretzels
Low Fat, Quick Energy, Salt
Fruit Juice
Low Sugar if possible
Quick Energy, Antioxidants, Low Fiber
Deli Sandwich
Low Fat Cheese or Cream Cheese, Mustard
CHO + Protein
Fresh Fruit
Orange, Banana (no apple, pear)
Quick Energy, Moderate Fiber
Smoothie
Fruit, Ice, Milk or Yogurt, Protein
Quick Energy, Protein, Fluid
Yogurt / Yogurt Drink
Low-Fat or Non-Fat
Protein, Sugar
Dry Cereal
Low Fiber, Sugar Sweetened OK
Quick and Slow Energy, Starch
Rice Krispy Treat
Sugar, Starch

41. Post-Weigh-In and Intra Match Fueling Options: Supplements
Specifications or Condiment
Nutrient Profile
Sports Drink
Osmo, Gatorade, Powerade, Accelerade, Endurox, Generation UCANN
Sugar, Electrolytes, Fluid
Energy Gel
With Sodium if possible
Sugar, Electrolytes
Energy Bars
Sugar, Starch, Electrolytes
Energy Chews
Nutritional or Protein Shake
4:1 or 3:1 carb:protein ratio
Fluid, Protein, Sugar, Starch, Electrolytes

42. Keys to Successful Weight Mgmt and Cutting: the Don’ts
Don’t wait until the season arrives to begin weight loss
Don’t save calories until end of day
Don’t allow “cheat days”
Don’t remain caloric restricted the entire season
Don’t dehydrate your body more than 24 hours prior to weigh ins

43. Keys to Successful Weight Mgmt and Cutting: the Do’s
Do develop a descent plan early
Do determine a target weight that is appropriate for you
Do monitor weight before and after practice to establish weight fluctuation – this will help determine your “target weight”
Do maintain regular, balanced eating patterns for the entire season
Do focus on recovery right after practice
Do develop and practice re-fueling and re-hydration plan for after weigh ins

44. Fast Food Options Egg Muffin Sandwiches Salads with grilled chicken
Grilled Chicken Sandwiches or wraps
Sub Sandwiches
Salads with grilled chicken
Rice bowls w/meats, veg
Soft tacos
Thin crust veggie pizza

45. Fueling on the Go Recovery Snacks Pre-exercise Snacks
15-30 Minutes Before
Recovery Snacks
Within 1 hr After
10-12 animal crackers or pretzels
½ bagel or slice bread + 1 tsp jam
1 medium piece fruit
20 grapes
1/3 cup dried fruit
2 fig bars
1 low fat granola bar
1 large cookie
¾ cup dried cereal
Sports gel or chew
16 oz sports drink
String cheese and crackers
Peanut butter and jelly sandwich
Turkey and cheese sandwich
Hummus w/pita and veggies
Apples + Nut Butter
Trail Mix with nuts, seeds, dried fruit, cereals and chocolate chips
Chocolate milk
Fruit smoothies
Yogurt Parfaits
Hard boiled eggs + crackers
Recovery Shakes/Bars

46. Fast Food and Convenience Store
Grab-and-Go Options
Fast Food
Convenience Store
Egg and cheese muffin sandwich
Grilled chicken sandwich
Regular hamburger/cheeseburger
Roast beef sub or wrap
BBQ or Pulled pork sandwich
Veggie burgers
Salads with grilled chicken
Soft or hard tacos
Bean, beef or chicken burritos
Chicken quesadillas
Thin crust pizza with cheese/veggies
Chili and baked potato
Greek yogurt + fruit + granola bar
Oatmeal or cereal cups + milk
Single serve nuts + piece of fruit
Milk + vanilla wafers or fig bars
Beef jerky + fruit juice
Applesauce cup + cheese sticks
Turkey sandwich + apple chips
Hummus and pretzel packs
Protein shake + piece of fruit
Peanut butter crackers + fruit juice
Meal bar + water
Frozen meal -> use their microwave

47. Healthy Out App Menu analysis and recommendations
Search local area restaurants
Click to list healthy options
Filter to specific dietary needs
Includes address, directions, hrs, phone#

48. Sports Nutrition Resources
TeamUSA.org
"Factsheets and Resources"
SCANDPG.org
"Fact Sheets" and Find an RD
performancepartner.gatorade.com
"Resources"
GSSIWeb.org
"Sports Nutrition"

49. Linda Samuels MS, RD, CSSD, LDN ChicagoSportsNutrionist.com Questions?
@Athletes_Eat
Linda Samuels
@Athletes_Eat101

50. Summary

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