Running head: FUELING WRESTLERS 1

Fueling High School and Potential Collegiate Wrestlers

Luke W. Martin

Glenville State University

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Fueling High School and Potential Collegiate Wrestlers

The objective of this project is to provide nutrition, hydration, and workout information

to high school and potential college wrestlers and their families. My internship was two hundred

hours with the Richlands Wrestling Club. The hours were spent in two main places, the field

house for conditioning and lifting and the wrestling room for wrestling workouts. I also spent

time at two camps with the wrestling club. The first one was at Grundy’s wrestling facility, and I

completed the practicum at Richlands High School wrestling camp. My project progressed to a

presentation that can be shared with wrestlers and parents.

My learning objectives for the placement were:

1. To design proper nutrition plans established to safely maintain proper weight class.

2. To demonstrate proper training techniques to enhance performance and minimize

injuries.
3. To introduce participants in muscular strength, muscular endurance, cardiovascular

endurance, flexibility, and body composition.

4. To design and coordinate schedules for age-appropriate conditioning and teaching of

skills.
 
 
Nutrition

Nutrition is extremely important for wrestlers because they must meet a certain weight

during season. Wrestlers have three training cycles that each require different nutrient demands.

While a well-balanced diet is always important wrestlers think about nutritional needs during the

off-season, pre-season, and competition season.

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Off-Season

The off season is the time after season has concluded, mainly throughout the spring and

summer. This is a time to focus on getting stronger and improving your skills as a wrestler.

Wrestlers want to develop healthy eating habits without the worry of managing their weight. If

wrestlers need to drop weight this is the time so they can manage their weight once preseason

begins. A wrestler’s diet in the off-season needs to focus on nutrient dense foods (Spano et al.,

2018). For example, fresh fruit and vegetables, whole grains, and non-processed meats. Meals

and snacks need to be well-balanced and spread evenly during the day to provide energy for

workouts and recovery. Proper hydration is also essential for proper body function and peak

performance.

Pre-Season.

Pre-season is late summer to the beginning of the season, approximately late October.

This is a time to begin ramping up training intensity and decrease weight to prepare for the

season. According to the NCAA wrestlers should keep their weight within 5% above the weight

class they plan on competing at to maintain strength and size. During this time nutrition should

allow wrestlers that need to lose about ½ to 1 pound per week. Wrestlers should eat a well-

balanced diet and not attempt to starve themselves to lose weight to maintain muscle and

strength. They should include high protein, moderate carbohydrates, and low fats in their diets.

Having fruits and vegetables at every meal ensures carbohydrate intake is from a good source.

Competition Season.

Competition season for wrestling is during the winter months and when tournaments and

matches occur. This is a time when workouts will increase and require athletes to be well fueled.
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The focus is weight maintenance. The daily diet during season should include moderate to high

carbohydrates and protein as well as moderate fats.

During the season wrestlers have to think about pre-weigh-ins. Twenty-four to 48 hours

before weigh in wrestlers need high protein for muscle recovery, high fats to fill calorie needs

and reduce inflammation, and low fiber, sodium, and carbohydrates to avoid water retention so

they do not gain weight. The week before a competition athletes need to be well hydrated and

then 24 hours before weigh-ins they can allow mild dehydration.

Once wrestlers weigh-in, make weight, they want to make sure to replace fluids and eat.

For example, they will want to eat sugar for muscles in the form of carbohydrates to ensure

energy, and moderate protein for muscle repair and to help with fluid absorption. During a

tournament wrestlers want to eat carbohydrates like granola bars, cereal, and energy bars for

energy. They should avoid excess fat, fiber, and sugar and be sure to replace fluids throughout

the day.

Meal Ideas

As part of my internship, I wanted to design a proper nutrition plan in order to help

establish and safely maintain proper weight in order to fill weight classes of the team. I have

provided sample meals and snack options to help wrestlers develop healthy eating habits that will

hopefully help wrestlers control their weight and allow them to enjoy wrestling instead of

focusing on weight loss.

Wrestlers and their families need to think about meals. Meal prepping is one option.

They want to make sure they drink at least 8 ounces of water with each meal and snack to stay

well hydrated (Nutrition ideas for wrestlers). For breakfast a sample meal may consist of a milk,

fruit, 2-4 grains, and up to 1 meat and vegetable. See Table 1 for sample breakfast ideas.
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Table 1. Low-Fat Breakfast Ideas for Wrestlers

Meal Meat Milk Vegetable Fruit Grain

Breakfast Choose 0-1 Choose 1 Choose 0-1 Choose 1 Choose 2-4
4 oz. peanut butter 8 oz. low-fat milk 6 oz. tomato juice 6 oz. fruit juice 1 bowl cold cereal
Poached egg 1 slice Swiss 6 oz. V-8 juice 6 oz. V-8 juice ½ bagel
8 oz. low-fat choc. ½ English Muffin
Milk 4”pancake
8 oz. low-fat yogurt 4”waffle
8 oz. milk 1 slice whole wheat toast
Cheese pizza ½ cup hot cereal
1 slice cheese pizza

For lunch and dinner wrestlers will again want to drink 8 ounces of water with each meal

and snack. A sample lunch and dinner may include a meat, milk, fruit, 1-2 vegetables, and 2-4

grains. See Table 2 for sample lunch ideas and Table 3 for sample dinner ideas.

Table 2. Low-Fat Lunch Ideas for Wrestlers

Meal Meat Milk Vegetable Fruit Grain

Lunch Choose 1 Choose 1 Choose 0-1 Choose 1 Choose 2-4
3 oz. tuna 8 oz. low-fat milk ½ cup canned veg. 6 oz. fruit juice 1 slice bread
3 oz. roast pork 1 slice Swiss 1 cup raw veg. 1 cup raw fruit Pita bread
3 oz. lean ham 8 oz. low-fat choc. Milk 1 med. Baked potato 1 piece fruit ½ hamburger bun
3 oz. lean roast beef 8 oz. low-fat yogurt ½ cup mashed potato ½ cup canned fruit ½ cup pasta
3 oz. skinless chicken or 8 oz. milk Spaghetti sauce 1 dinner roll
turkey ½ cup ice milk 1 6” flour tortilla
3 oz. broiled/baked fish

Table 3 Low-Fat Dinner Ideas for Wrestlers

Meal Meat Milk Vegetable Fruit Grain

Dinner Choose 1 Choose 1 Choose 0-1 Choose 1 Choose 2-4
3 oz. tuna 8 oz. low-fat milk ½ cup canned veg. 6 oz. fruit juice 1 slice bread
3 oz. roast pork 1 slice Swiss 1 cup raw veg. 1 cup raw fruit Pita bread
3 oz. lean ham 8 oz. low-fat choc. Milk 1 med. Baked potato 1 piece fruit ½ hamburger bun
3 oz. lean roast beef 8 oz. low-fat yogurt ½ cup mashed potato ½ cup canned fruit ½ cup pasta
3 oz. skinless chicken or 8 oz. milk Spaghetti sauce 3 slices veggie pizza
turkey ½ cup ice milk (equals 1 milk, 1 veg.,
3 oz. broiled or baked fish 3 grains)
5 saltines
1 dinner roll
1 6” flour tortilla
It is easy to add mindless calories daily with snacks so again wrestlers will want to think

ahead about healthy snack options throughout the day. See Table 4 for sample snack ideas.
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Table 4. Low-Fat Snack Ideas for Wrestlers

Meal Meat Milk Vegetable Fruit Grain

Snack Choose 1 Choose 1 Choose 1 Choose 0-1 Choose 2-4
3 oz. tuna 8 oz. low-fat milk ½ cup canned veg. 6 oz. fruit juice ½ English muffin
3 oz. lean ham 1 slice Swiss 1 cup raw veg. 1 cup raw fruit ½ bagel
3 oz. skinless 8 oz. low-fat choc. Milk 1 med. Baked potato 1 piece fruit 5 saltines
chicken or turkey 8 oz. low-fat yogurt ½ cup mashed potato ½ cup canned fruit 1 slice whole wheat
4 oz. peanut butter 8 oz. milk Spaghetti sauce toast
½ cup ice milk 6 baby carrots 1 bowl cold cereal

Pre-Competition Meals.

There are two pre-competition meals that wrestlers need to think about, first foods they

eat immediately after weigh-ins and then pre-competition meals. See figure 1 for pre-

competition meal basic guidelines.

Figure 1. Pre-Competition Meals

Post-Competition Meals.

Wrestlers want to eat as quickly as possible after a practice or match to help convert

carbohydrates to useable glycogen. See Figure 2 for basic guidelines for post competition meals.
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Figure 2. Basic Guidelines for Post-Competition Meals

Match and Tournament Snacks.

Wrestlers again must focus on what they will snack on the day of tournaments and

matches. Examples of snacks that parents and wrestlers may prepare for matches and

tournaments are fresh fruits, vegetables, peanut butter and jelly sandwiches, chicken or turkey

rollups, string cheese, fruit bars, air popped popcorn, frozen yogurt, bagels, pretzels, and low-fat

fruit bars and yogurt.

Tips for Eating Out

Because wrestlers must maintain weight, they need to think ahead about what they will

eat when eating out. Many restaurants offer healthy selections but there are tips that wrestlers

should consider when eating out. For example, try to avoid mayonnaise and special sauces. See

Figure 3 for additional tips.

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Figure 3. Tips for Eating Out

Tips for Convenience Stores.

Because wrestlers are often traveling to weekend tournaments and college wrestlers often

stay overnight for regular matches and weekend tournaments the athletes also need to think about

options at convenience stores. For example, if the store has fresh fruit that would be an excellent

option. See Figure 4 for additional suggestions for eating at convenience stores.

Figure 4. Tips for Convenience Stores

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Hydration.

Hydration is extremely important for wrestlers and is used to help determine the

weight(s) a wrestler will be eligible to wrestle during the season and post-season. As part of my

goals, I wanted to introduce participants in muscular strength, muscular endurance,

cardiovascular endurance, flexibility, and body composition. Hydration is an important part of

body composition.

Importance of Hydration.

Water makes up 45-75% of body weight. Body composition makes a difference in the

percent of body water (Spano et al., 2018). For example, muscle contains 70-75% water while

fat tissue only contains 10-40% water (Spano et al., 2018). Hydration is important for everyone

especially wrestlers. Hydration is important to help us transport nutrients in our bodies and

maintain blood volume. It also helps regulate our body temperature by absorbing heat and

dissipating heat through sweating and perspiration. Athletes must stay well hydrated, or their

health may be impaired.

Fluid Needs.

To help wrestlers stay hydrated they should begin workout sessions hydrated and avoid

losing more than 2% of their body weight during a training session (Spano et al., 2018). Just like

the wrestling season think of staying hydrated before, during and after wrestling. It is suggested

that about four hours before a workout to consume sports drinks or foods with table salt. During

high intensity workouts, like wrestling, athletes should consider drinking sports drinks with

sodium. Coaches need to make sure they provide wrestlers with breaks during practice to get

drinks. Wrestlers weigh before and after practice and should drink 20-24 ounces per pound lost
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after a workout (VHSL). If wrestlers participate in camps and other high intense workouts

sessions, they need to increase carbohydrate intake to 90 grams per hour.

Weight Management.

The project has been developed to share information with high school wrestlers and their

parents and especially those that may want to become a collegiate wrestler. There are two focus

areas of weight management for this project- Virginia High School League (VHSL) Wrestling

Weight Control and NCAA Weight Management Program. As part of my goals, I wanted to

introduce participants in muscular strength, muscular endurance, cardiovascular endurance,

flexibility, and body composition. Weight Management is an important part of maintaining

muscular strength and endurance as well as cardiovascular.

Virginia High School League Wrestling Weight Control Program.

The overall goals and objectives of the VHSL Weight Control Program is to improve the

safety of wrestling, improve enjoyment, educate all stakeholders about good nutrition, provide

fair and equal participation, create a positive public image of wrestling, and maintain the positive

aspect of wrestling including discipline, mental and physical toughness, and conditioning.

According to VHSL the minimum wrestling weight (MWW) for males is 7% body fat

and for females 12% body fat. They use a baseline weight and body fat determination to

determine the MWW a wrestler can compete at. Skinfold assessment techniques are used by

VHSL to determine body fat. Only trained regional master testers can complete the test using

calipers. Measurements are taken on the right side of the body- triceps, subscapular, and

abdominal area (males only). See Figure 5 to see skin fold measurement.
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Figure 5. VHSL Skin Fold Measurements

According to VHSL wrestlers that need to lose weight are allowed to lose a maximum of

1.5% of the baseline body weight per week. Coaches weigh and record wrestlers’ weight before

and after each practice and competition to help reduce unhealthy weight fluctuation called

bouncing. Any wrestler that has a fluctuation greater than 3% indicates a need to evaluate the

weight loss schedule and eating habits.

NCAA Weight Management Program.

As part of my goals, I wanted to introduce participants in muscular strength, muscular

endurance, cardiovascular endurance, flexibility, and body composition. Two to three percent

water loss of body weight can result in decreased performance, heat dissipation and issues with

cardiovascular function. The NCAA’s weight management program is designed to enhance

safety and competitive equity, minimize the incentives for rapid weight loss, and emphasize

competition not weight control. The goals of the program are to establish weight classes that are

representative of the collegiate wrestling population, establish weight classes early in the season

so that there is time to safely achieve a healthy weight class, and eliminates the tools used to

accomplish rapid dehydration.

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The NCAA also calculates the lowest allowable weight and minimum weight class. The

NCAA uses skin fold measurements and body weight to determine the minimal wrestling weight

to help prevent unhealthy weight classifications. The NCAA weight management program

allows for no more than 1.5% body weight loss per week. The NCAA also uses skin-fold calipers

and the right side of the body. Figure 6 shows the measurements taken on the triceps,

subscapular, and abdominal regions.

Figure 6. NCAA Skin Fold Measurements

See figure 7 for additional dos and don’ts for weight management and cutting (NWCA

part 1; NWCA part 2; Sports Science Institute)

Figure 7. Weight Management and Cutting Dos and Don’ts

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Workouts.

As part of my goals, I wanted to introduce participants in muscular strength, muscular

endurance, cardiovascular endurance, flexibility, and body composition. Workouts are an

important part of an athlete’s ability to build and maintain muscular strength and endurance,

cardiovascular, and flexibility. I also set the goal of design and coordinate schedules for age-

appropriate conditioning and teaching of skills. Those goals were met in the field house working

out with the wrestlers, demonstrating lifts and moves, as well providing sample workouts.

Wrestlers need to be well balanced athletes, training in both endurance and resistance. Sample

workout plans were provided that focus on both strength training and cardiovascular endurance

(see appendix A).

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References

The 1.5%-per-week rule part 1: Fat Loss - NWCA. (n.d.). Retrieved June 23, 2022, from
http://stats.nwcaonline.com/articles/percentage_part1.pdf

The 1.5%-per-week rule part 2: Fat Loss - NWCA. (n.d.). Retrieved June 23, 2022, from
http://stats.nwcaonline.com/articles/percentage_part2.pdf

Nutrition ideas for wrestlers eating healthy every day - auburn takedown. (n.d.). Retrieved June
23, 2022, from
http://www.auburntakedown.com/parents-corner/wrestling_nutrition_ideas_b.pdf

Nutrition ideas for wrestlers eating healthy every day - auburn takedown. (n.d.). Retrieved June
23 10, 2022, from
http://www.auburntakedown.com/parents-corner/wrestling_nutrition_ideas_b.pdf

Official Athletics website. NCAA.org. 2020-21 NCAA Wrestling Weight Management Program.
(n.d.). Retrieved June 25, 2022, from https://www.ncaa.org/

Spano, M. A., Kruskall, L. J., & Thomas, D. T. (2018). Nutrition for sport, exercise, and health.
Human Kinetics.

Sport Science Institute. NCAA.org. (n.d.). Retrieved June 25, 2022, from
https://www.ncaa.org/sports/2021/5/24/sport-science-institute.aspx

VHSL Weight Control Program. Fairfax Family Practice Comprehensive Concussion Center.
(n.d.). Retrieved June 25, 2022, from https://www.ffpc3.com/wcp.html

Wrestling Sports Nutrition web version - sportsrd.org. (n.d.). Retrieved June 22, 2022, from
https://www.sportsrd.org/wp-content/uploads/2018/11/Wrestling_Sports_Nutrition_web_v
ersion.pdf
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APPENDICES

Appendix A

Appendix A is a sample 8 week workout plan including both cardio and strength training.
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