Posts Tagged ‘Nutrition’

Here are some tips to follow for keeping your weight under control the rest of the season:

Rule #1: See previous posts on weight management and post-workout nutrition, and re-read the handouts provided pre-season on proper nutrition.  Review the power point contained in the weight management post.  Lastly, click on the crossfit football link in the links page (though you might not want to eat *that* much protein during the season if you are trying to keep weight low).

Cam Simaz of Cornell, #1 ranked wrestler in the NCAA at 197 lbs

Rule #2:  focus on eating low glycemic foods.  The GI index, in a nutshell, is a measure of how much a certain food affects your blood glucose (sugar) levels.  Low glycemic foods=good.  High glycemic foods=bad.  Low glycemic foods breakdown more slowly and keep your insulin and metabolism level, while high glycemic foods wreak havoc on both.

Rule #3: while you’re at it, Google the “glycemic index” and educate yourself on it.  If you want to know the glycemic index of a certain food, usually googling “glycemic index ______ (name food)” works.

Rule #4: DO NOT, I repeat, DO NOT, binge and starve.  It slows down your metabolism and will destroy you.  This is the preferred method of most on the team (except for a few guys), and they are surprised when they have to push hard to make weight.  If you eat foods high in sugar and processed/refined carbs (the bad kind) after a weigh in, on the weekends, or when a competition is far away, you will pay the price.

Rule #5: instead, eat small, frequent meals throughout the day, mostly of fruits, vegetables, protein, nuts, and a select few low glycemic starches (whole grain rolled oats, for example..NOT the instant kind!).  Aim to eat 4 to 5 meals a day.

Rule #6: cut out juice, soda, and energy drinks.  Even 100% juice…it is sugar.  Much better to eat the fruit and get the fiber with it.  Drink a small amount of 100% juice immediately after a workout, with a protein.  Otherwise cut it out.

Rule #7: get your weight down by working out more, not cutting meals.  Workout in the morning.  If not trying to lower weight, then rest and recover, but if you are trying to lower weight, you need to get in extra workouts.

Rule #8: keep in mind that close to a weigh in, food and water has weight.  16 oz of water won’t affect you at all if you drink it a week before the weigh in, so go for it then, but you might need to be mindful of how much your food and water weighs a day before hand.  That being said, if you are following all this and working out frequently, you shouldn’t have to pinch much close to a weigh in.

Rule #9: start early.  You should have been taking your weight down 1-2 pounds a week starting in late October.  Most have waited until the last minute (ie, the first weigh in) to get it done.  During break, a hearty Christmas meal never hurt anyone, but don’t go hog wild after that.  Stay disciplined.  Start getting things back under control a week and a half or so before competition starts again after break (that would be Wed Dec 29 this past break).

Rule #10: Avoid highly processed foods like most bread (example: hot dog buns, white bread.  Even many wheat breads are highly processed) and fast food.  Chock full of junk that keeps the food from spoiling and makes it taste wonderful, but horrible for your body and will sabotage your weight management efforts.  Same goes for chips and such.

Rule #11: do not use plastics, diuretics, spitting, vomiting, and other Mickey-mouse illegal methods.  If you follow rules 1-9, you won’t need to anyway.

Here is a sample (notice I said sample) routine and diet:

Morning: jump rope for 45 minutes, or do a crossfit-style metcon lift followed by a 1 mile run.

Breakfast: 1/2 cup whole rolled oats, 1 piece of fruit, 3 egg whites

Mid morning snack: handful of almonds, banana or grapes

Lunch: 3-5 oz chicken, no skin, grilled, 1 cup vegetables, 1 piece of fruit.

Practice…go hard, don’t slack.

Post workout meal: 1/2 cup milk, 1 scoop protein, handful of blueberries.

Dinner (before 7pm): 3-5 oz chicken or fish, 1 cup vegetables, 1/2 cup brown rice.

Small workout after dinner on select days if need be.

Water with every meal.

That should do you good.  Follow this and reap the benefits.

I am speaking from experience, for I have been on both sides of the train tracks.  One year in college, I started out the year at 157 lbs, trying to drop to 149.  I ate 2 meals a day: breakfast–huge bowl of rasin bran (high glycemic) and 2 chocolate dipped granola bars (hey, its granola, so it’s healthy, right?  Wrong).  For dinner, a huge plate of white rice and a can of beans.  Would starve to make weight, then would pig out after weigh ins.  By mid season I was dropping from 165 to 149 each week.  How’d that happen?

Conversely, my senior year of high school, I was able to drop from 157 to 135 fairly comfortably by following all those rules above…I just got lazy for a year or two in college.

The coaches have talked to the wrestlers a lot about post-workout nutrition. Getting in the proper nutrients after a workout is crucial for recovery and progress in training. Without going into the detailed science of it all, immediately following a workout, your body is extremely open to “sucking up” the right nutrients. This window lasts for about 45 minutes, then the opportunity closes. The key is to eat and drink the right stuff within about ten minutes. Doing so will increase energy for the next street workout exercises, and will decrease muscle damage and soreness.

So what is the “right stuff”? There is a range of stuff that works for different people, but a few things stick out. For most, a simple carb plus protein works just fine. For example, you could eat some strawberries or blueberries coupled with a protein shake (this is what I do after my workouts and this seems to work for me).

Returning NCAA D1 champion Kyle Dake of Cornell.

Another piece of fruit like a banana, grapes, or a yam are also good options. Raw milk (as opposed to pasteurized) mixed w/ a protein powder is another option. Some also swear by taking in “good” fat through nuts, but this doesn’t work for some.

The point is to experiment within parameters (this is NOT anything goes! No Inn and Out burgers post-workout!), pay attention to how your body reacts, and go with what works. If you are too lazy for the “observe how your body reacts” part ( 🙂 ), just go with a fruit and protein combination.

Pack it in the morning and take it with you in your gear bag, so you can have it right after practice. Don’t wait until you get home to make it and eat/drink it.

And….don’t forget: fish oil works wonders. It is one of the only supplements that I heartily endorse.

Addendum: Corbin Acuna will be JV 140 for Irvine, John Badger will be varsity 145 for Irvine, Jason Hou will be JV 145 for Irvine, and Jared Giles will be 215 for Edison (rather than HWT for Edison…He will still be HWT for Irvine though). Lastly, Ryan Merrill will be our 119 guy for Lakewood tomorrow.

The policies handout has been revised…second wrestle offs are now Friday Dec 17 and Mon Dec 20.