Categorized | Fitness, Nutrition

Lehigh Wrestling Balance Diet for Fueling Wrestlers

Researching for about nutrition I stumble upon this peace of information from Lehigh University. Lehigh is know for its prestigious wrestling program. So you get an idea of what we are talking about here is a handy table;

Lehigh Wrestling NCAA Top Ten Team Placements

Season Place Points Champions All Americans
2006 9th 53.5 0 3
2005 8th 60 0 3
2004 3rd 77.50 1 5
2003 4th 69.00 0 4
2002 7th 61.50 1 2
2000 7th 46.50 0 4
1987 10th 32.25 1 1
1986 9th 32.75 0 2
1985 9th 31.50 0 2
1983 5th 49.00 1 3
1982 8th 31.75 0 2
1981 5th 38.00 0 3
1980 6th 56.25 0 6
1979 3rd 69.75 2 3
1978 7th 37.50 1 2
1977 8th 48.75 0 3
1976 5th 55.25 1 4
1975 5th 54.00 2 3
1974 9th 35.00 1 2
1971 7th 32.00 0 3
1967 7th 36.00 1 2
1966 4th 48.00 1 4
1965 3rd 45.00 2 4
1963 8th 24.00 1 3
1962 4th 27.00 0 2
1961 6th 24.00 0 2
1959 8th 20.00 1 1
1958 10th 13.00 0 1
1957 9th 19.00 1 1
1956 6th 25.00 1 2
1955 5th 25.00 1 2
1954 9th 9.00 0 2
1940 4th 7.00 1 1
1939 2nd 12.00 1 2
1938 7th 5.00 0 1
1936 4th 5.00 1 2
1935 5th 8.00 0 1
1934 5th 7.00 1 1

In College Wrestling that is not easy folks. Anyways here is some nutritional facts I found:

Fueling

The American College of Sports Medicine recommends(http://www.acsm.org):

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 20,000 international, national and regional members are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine (http://en.wikipedia.org/wiki/American_College_of_Sports_Medicine)

  • College wrestlers need to eat at least 1,700 to 2,500 calories per day. During very hard training, wrestlers may need an additional 1,000 calories per day.
  • Wrestlers need 2.3 to 3.6 grams of carbohydrate per pound of body weight per day (5 to 8 g/kg/day). Good sources of carbohydrates include whole grain breads and cereals, fruits, and vegetables.
  • Wrestlers typically need 0.55 to 0.8 grams of protein per pound of body weight per day (1.2 to 1.7 g/kg/day). If calorie intake is restricted for quick weight loss, protein needs may increase to 0.9 grams per pound per day (2.0 g/kg/day). Good sources of protein include fish, chicken, turkey, beef, low-fat milk, yogurt, cheese, nuts, and soy foods (tofu, soy nuts, and soy burgers).
  • Wrestlers need at least 0.45 grams of fat per pound of body weight per day (1 g/kg/day). Choose heart-healthy fats, such as canola oil, olive oil, and nuts.

Summary and Practical Table

Body Weight
(grams/day)
Carbohydrates
(grams/day)
Protein
(grams/day)
Fat
(grams/day)
Creatine
(grams/day)
Total Calories
(per Day)
1 2.3 to 3.6 0.55 to 0.8 0.45 3 to 5 1,700-3,500
(Depending on Intensity of Training)
100 230 to 360 55 to 80 45 3 to 5 1,700-3,500
(Depending on Intensity of Training)
110 253 to 396 60.5 to 88 49.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
120 276 to 432 66 to 96 54 3 to 5 1,700-3,500
(Depending on Intensity of Training)
130 299 to 468 71.5 to 104 58.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
140 322 to 504 77 to 112 63 3 to 5 1,700-3,500
(Depending on Intensity of Training)
150 345 to 540 82.5 to 120 67.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
160 368 to 576 88 to 128 72 3 to 5 1,700-3,500
(Depending on Intensity of Training)
170 391 to 612 93.5 to 136 76.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
180 414 to 648 99 to 144 81 3 to 5 1,700-3,500
(Depending on Intensity of Training)
190 437 to 684 104.5 to 152 85.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
200 460 to 720 110 to 160 90 3 to 5 1,700-3,500
(Depending on Intensity of Training)
210 483 to 756 115.5 to 168 94.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
220 506 to 792 121 to 176 99 3 to 5 1,700-3,500
(Depending on Intensity of Training)
230 529 to 828 126.5 to 184 103.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
240 552 to 864 132 to 192 108 3 to 5 1,700-3,500
(Depending on Intensity of Training)
250 575 to 900 137.5 to 200 112.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
260 598 to 936 143 to 208 117 3 to 5 1,700-3,500
(Depending on Intensity of Training)
270 621 to 972 148.5 to 216 121.5 3 to 5 1,700-3,500
(Depending on Intensity of Training)
280 644 to 1008 154 to 224 126 3 to 5 1,700-3,500
(Depending on Intensity of Training)

Fluids

  • Drink 2 cups of fluids 2 hours before a match.
  • Drink another cup of fluid 15 minutes before exercise.
    When possible, drink ½ cup of fluid every 15 to 20 minutes during practice.
  • After practice or a match, weigh yourself and drink about 3 cups of fluids for every pound you lost through sweat while you were active.
  • Choose sport drinks to replace electrolytes lost in sweat.
  • Eat foods with a lot of water in them (such as grapes,
    watermelon, apples, celery, peaches, lettuce, and
    cucumbers)

Supplements

  • Creatine may help athletes in sports with short bursts of activity, such as wrestling. Creatine may also help your muscles to recover, which could help you to train harder. Creatine monohydrate powder is a common type of creatine supplement. It can be taken at a dose of 3 to 5 grams per day. Taking more than that amount does not increase the benefits. For creatine supplementation to work, you must drinkadequate fluids. Weight gain is common with creatine supplementation.
  • For this reason, wrestlers may choose to avoid this
    supplement.
  • Creatine is not recommended for athletes younger than
    18 years because it is not known whether it is safe for
    people in that age group.

For the complete article please visit:

https://www.lehighsports.com/assets/sportsmed/Wrestling.pdf

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