Hydration & Nutrition for Optimum Sport Performance

1. Hydration & Nutrition for Optimum Sport Performance Aaron C. Wanish, LAT, CSCS Memorial Medical Center

2. Hydration & Nutrition • How to tell if you are hydrated • How to hydrate • Before activity • During activity • After activity • Nutritional guidelines • Pre-activity food • Post-activity food • Eating right and controlling your weight

3. Are You Hydrated? • What color is your urine? • Dark Urine = Dehydrated = Looks Like Apple Juice • Clear Urine = Hydrated = Looks Like Lemonade

4. How Do I Hydrate? • Before Activity • 16-20 oz. of water or sports drink 2-3 hours before activity • 7-10 oz. of water or sports drink 10-20 minutes before activity

5. How Do I Hydrate? • During Activity • 7-10 oz. of fluids every 10-20 minutes • A mouthful is about 2 oz., so 4-5 mouthfuls of water/sports drink • Want to be careful with consuming too much too quickly during activity as it can cause GI distress (i.e. gut ache/upset stomach)

6. How Do I Hydrate • After Activity • Based on individual losses (sweat, urine loss) • Should consist of water for rehydration • Electrolytes help speed rehydration but should not be the only means • Should occur within 2 hours of activity • For every pound of sweat lost during activity you should rehydrate with 20 oz. of fluids • Example: Lost 3 lbs during practice; Drink 60 oz of fluids to replace

7. Nutrition • Wrestling is an intermediate-length event • Lasts between four to nine minutes • Main source of energy: glucose/glycogen • Recommended nutrient balance • 60% Carbohydrates • 15-25% Fat • 15-25% Protein

8. Nutrition – Pre-Activity Foods • Should have a meal or snack 2-3 hours before practices and matches • Meal or snack should be high in carbohydrates • Bring snacks to keep in your backpack and/or locker to munch on before practice

9. Granola & cereal bars Energy bars Dried fruit – raisins, apples, peaches, etc. Dry cereal Pretzels Graham crackers and peanut butter Oatmeal cookies Animal crackers Juice box Sports drink Lowfat/nonfat milk Cheese sticks Pudding cups Fresh fruit or fruit cups Fresh veggies PB & J sandwich Turkey, ham or roast beef sandwich Backpack & Locker Snacks

10. Nutrition – Post-Activity Foods • Want to replenish muscle energy stores within 30 minutes of practices and matches and again within 2 hours • Can be effective at tournaments when there is down time between matches – consume small amounts & rehydrate • Begin with a high carbohydrate snack within 30 minutes • Have a good balanced meal within 2 hours after activity

11. Nutrition – Controlling Your Weight • Important to eat every meal • Effects of skipping meals • Slows your metabolism • Can cause weight gain • Decreases strength • Decreases energy • Decreases performance • Increases chance of injury • Can cause mood swings • Decreases mental function • Follow the food pyramid

12. What your meal plate should look like

13. 10 Tips To a Great Plate • I recommend viewing this website to get a good idea on how to use the new MyPlate program: • http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf

14. Portion Sizes for Common Foods • 3 oz. meat = deck of cards • 8 oz. meat = thin paperback book • 3 oz. fish = size of a checkbook • 1 oz. cheese = size of 4 dice • 3 oz. potato = size of a computer mouse • 2 Tbs. peanut butter = a ping pong ball • Apple or orange = a tennis ball • ¼ cup dried fruit = a small handfull • 1 cup pasta = a tennis ball

15. Nutrition – Controlling Your Weight • Caloric Requirements per Pound of Bodyweight • Fat loss = 12-13 calories per lb of bodyweight • Maintenance = 15-16 calories per lb of bodyweight • Weight gain = 18-19 calories per lb of bodyweight • Know proper portion sizes

16. Nutrition – Controlling Your Weight • Minimum calories for your weight • 100 lbs = 1700 calories • 120 lbs = 2100 calories • 140 lbs = 2500 calories • 160 lbs = 2900 calories • 180 lbs = 3100 calories • 200 lbs = 3500 calories • 220 lbs = 3900 calories

17. Nutrition – Controlling Your Weight • If you need to lose weight, do it safely • Reduce calories modestly (500 cals/day) • Increase your aerobic activity (jogging, running) • Consume more fruits and veggies • Loaded with important nutrients but low in calories • 1-2 lbs of weight lost per week is preferred (1/2 lb lost per day is allowed by WIAA) • Minimum weight may not be optimal weight • Optimal weight promotes good health and performance and is reasonable to maintain

18. Nutrition – Controlling Your Weight • Nutrition Packet • Print off the nutrition packet after you have finished this presentation. • It has great meal and snack ideas to maintain/lose weight the right way. • If you have any questions, please contact Aaron Wanish, Licensed Athletic Trainer: • Phone: (715)743-8440 • Cell: (715)225-8781 • Email: awanish@memorialmedcenter.org

19. Resources • Gatorade Sports Science Institute • Foods and Fluids for Team Sports • SSE Roundtable #31: Methods And Strategies For Weight Loss In Athletes • SSE Roundtable # 76: Forfeit The Fat, Leave The Lean: Optimizing Weight Loss For Athletes • National Strength & Conditioning Association’s Performance Training Journal • Different Nutritional Plans for Different Athletes, Vol. 5(6) • The Fat Burning Zone: Fact or Fiction?, Vol. 3(5) • The Healthy Eating Pyramid-A Newer, Improved Pyramid, Vol. 3(5) • The Importance of All Meals, Vol. 4(6) • Recovery Nutrition for Athletes, Vol. 3(5) • The Reinvention of Nutrition Basics, Vol. 2(5) • Wisconsin Interscholastic Athletic Association • The Wrestler’s Diet: A Guide to Healthy Weight Control