Amino Acids

High School Wrestling: Diet and Weight Loss Options

As wrestling season attracts close to, wrestlers start to ponder the load class through which they might wrestle. Wrestlers typically consider that they are going to be extra aggressive on the lowest weight they’ll attain with out sacrificing their energy and endurance. This is not all the time the case. Too typically, wrestlers find yourself dehydrated. They find yourself ravenous themselves and their efficiency suffers significantly.

If you happen to’re in search of an article on chopping weight, this is not it. If you happen to’re the form of wrestler who can lose ten kilos in wrestling apply, this text could not curiosity you both. I may by no means sweat off loads of weight, so I used to be all the time extra enthusiastic about manipulating my food regimen to shed weight. There are, after all, a myriad of diets to select from. I merely need to focus on ten diets of which I’m acquainted. Perhaps one among them will curiosity you and you’ll analysis it additional. Let’s discover.

1. Low Carb/Excessive Protein Food plan

The Atkins Food plan might be probably the most well-known low carb food regimen. So, what precisely is a low carb food regimen? A low carb food regimen limits carbohydrates akin to bread, pasta, cereals, grains, potatoes and different starchy greens, fruit, and typically even milk.

The speculation is that carbohydrates increase blood sugar ranges which in flip increase insulin ranges. Spiking insulin ranges is taken into account dangerous as a result of the concept is that insulin tells the physique to retailer carbohydrates as physique fats and prevents the physique from accessing physique fats as a gasoline supply. Supposedly, for those who observe a low carb food regimen plan you may lose extra physique fats with out having to drastically restrict your meals consumption.

Some low carb diets concentrate on limiting carbohydrates whereas growing one’s consumption of fats and protein.

Some low carb diets focus extra on the glycemic index. The glycemic index basically measures how a lot a given meals raises one’s blood sugar ranges. For example, white rice could have a glycemic index of 58 whereas broccoli could solely have a glycemic index of 15. White bread could have a glycemic index as excessive as 71. The thought is {that a} food regimen composed of low glycemic meals will result in decrease insulin ranges which in flip could assist one shed weight.

Patrick Holford takes the glycemic index one step additional and makes use of an idea referred to as the glycemic load. The glycemic load takes into consideration the glycemic index in addition to the whole carbs in a given quantity of meals. For example, a bowl of steel-cut oats (1 oz.) has 2 GL whereas a bowl of corn flakes has 21 GL. As well as, half an apple has 3 GL whereas a banana has 12 GL. That’s fairly a distinction. Holford is a giant fan of oats. He claims in his ebook The Holford Low GL Food plan, “There are particular meals and meals combos that trigger speedy weight reduction.” He claims that you’ll by no means really feel hungry on his food regimen. You restrict the variety of GLs you eat in a day and also you mix carbs and protein at every meal.

Tim Ferriss champions a food regimen he refers to because the Sluggish-Carb Food plan. On this routine one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, and many others. Then merely select one protein, one legume, and one vegetable for every meal. For instance, breakfast could be scrambled eggs, black beans, and blended greens. Lunch could be beef, pinto beans, and blended greens. And, dinner could be rooster breast, lentils, and asparagus. Eat as a lot as you need at every meal and eat as much as six instances a day. However, all the time keep away from carbs and dairy merchandise and all the time embrace a protein, legume, and vegetable.

Some low carb food regimen books embrace Dr. Atkins’ New Food plan Revolution, Protein Energy, The Zone Food plan, The Carbohydrate Addict’s Food plan, The South Seaside Food plan, The Greenwich Food plan, The No-Grain Food plan, and Sugar Busters.

I suppose the primary attraction of low carb diets is that one can burn fats and spare muscle without having to limit the quantity one eats drastically. Alternatively, low carb diets could make one fatigued and irritable till one will get used to the low carb routine. Remember the fact that there are a number of totally different variations of low carb diets.

2. Paleolithic Food plan (Paleo Food plan)

The Paleolithic (Paleo) food regimen seeks to duplicate what people ate throughout the Paleolithic Period. This food regimen might also be known as the Stone Age Food plan, Cave Man Food plan, or Hunter-Gatherer Food plan. The Paleo food regimen is purported to advertise weight reduction in addition to present excessive fiber, protein, and omega-3 fat.

Meals You Can Eat:

  • Lean Meat (skinless rooster breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
  • Eggs
  • Fruits together with berries
  • Greens together with root greens like carrots
  • Nuts akin to walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds akin to pumpkin seeds, sesame seeds, and sunflower seeds
  • Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado

Meals To Keep away from:

  • Grains
  • Pasta
  • Bread
  • Cereals
  • Potatoes
  • Sugar
  • Beans
  • Dairy Merchandise

The Paleo food regimen could seem just like the low carb food regimen and it’s in some methods. For example, it does not permit grain merchandise. Nevertheless, the Paleo Food plan does permit fruits. As well as, it makes a distinction between lean meat and fatty meat which I believe is helpful. Furthermore, cheese may be eaten on a low carb food regimen however dairy just isn’t allowed on the Paleo Food plan as a result of it might not have been a meals consumed throughout the Paleolithic period.

I just like the Paleo Food plan as a result of it offers fiber, protein, and wholesome fat.

3. Anabolic Food plan

The Anabolic Food plan was developed by Dr. Mauro Di Pasquale. He developed this food regimen primarily for bodybuilders in search of a substitute for steroids and different medication. He states, “The Anabolic Food plan maximizes the manufacturing and utilization of the Massive 3 development producers – testosterone, development hormone, and insulin – and does it naturally. It additionally shifts the physique’s metabolism from that of a sugar burning, fats producing machine to that of a fats burning machine.” The Anabolic Food plan is a excessive fats/excessive protein/low carb food regimen with a twist. The Anabolic Food plan employs a way referred to as carb biking. For instance, you eat a excessive fats/excessive protein/low carb food regimen for 5 days adopted by a excessive carb food regimen for 2 days.

A extra generic time period for this food regimen could be cyclic ketogenic food regimen or just carb biking. The thought is that it’s essential to eat fats to burn fats. You will discover particular pointers about what to eat on low carb versus excessive carb days on-line.

So, it isn’t as strict as a low carb food regimen as a result of you may carb up for a day or two. You continue to want to look at the whole quantity of energy that you just devour since you’re not a bodybuilder making an attempt to achieve weight, you are a wrestler making an attempt to remain lean and even shed weight.

I’ve by no means tried this food regimen earlier than and don’t know how it might work for a wrestler. I suppose, in principle, that one may eat low carb throughout the week and carb up on Saturday when tournaments are often held. Alternatively, consuming loads of fats looks like a wierd thought to most of us. If this food regimen pursuits you, I might counsel doing an web seek for anabolic food regimen or cyclic ketogenic food regimen to study extra.

4. Intermittent Fasting (IF)

It is a approach of consuming of that includes biking intervals of fasting (i.e. not consuming) and consuming. You may quick for twenty-four hours a few times per week. The thought is that fasting twice per week reduces the whole variety of energy one takes in throughout any given week. For example, you will have dinner at 6:00 pm one night and never eat once more till 6:00 pm the next night. If you happen to usually devour three meals a day, then you definately would merely skip breakfast and lunch two days per week however nonetheless have dinner on these days. Positive you may get a bit hungry, however it’s solely 24 hours and you may solely do it about twice per week. You by no means technically need to go a day with out consuming. If you happen to eat at 6:00 pm on Monday, you may nonetheless eat on Tuesday; you simply have to attend till 6:00 pm once more. A great ebook as regards to IF is Eat Cease Eat by Brad Pilon.

A considerably related fasting routine known as The Warrior Food plan created by Ori Hofmekler. On this routine, you eat one principal meal at evening and you’ve got the choice of consuming a small quantity of meals throughout the day. You observe this routine each day. You may eat some vegatables and fruits throughout the day. You can too eat small quantities of lean meats and eggs or a low-carb protein shake. You eat no grains or starches throughout the day. At your principal night meal, you may devour basically something you need however in a sure order. You eat greens first, then protein, after which for those who’re nonetheless hungry you may eat some carbohydrates.

Whereas utilizing the intermittent fasting technique, you continue to need to eat wholesome. Whilst you can mainly eat what you need when not fasting, you continue to need to eat vegatables and fruits and wholesome sources of protein and carbohydrates. You may eat different meals too (e.g. a dessert) however do not use your non-fasting interval as an excuse to binge on junk meals.

5. Physique for Life

Bodybuilder and entrepreneur Invoice Phillips was the founding father of Muscle Media 2000 journal and later acquired the ESA complement firm. He’s maybe most recognized for authoring the ebook Physique for Life: 12 Weeks to Psychological and Bodily Energy. On this ebook he outlines a exercise technique and dietary technique to rework one’s physique.

The dietary technique includes consuming six small meals a day which is believed to advertise secure blood sugar and insulin ranges. Small meals are additionally believed to be simpler to digest and assimilate than three bigger meals.

What are you able to eat for every small meal? You may eat a portion of protein and a portion of carbohydrate. You’re additionally inspired to eat a serving of greens with some meals. A portion is in regards to the dimension of the palm of your hand or your clenched fist. A potato the scale of your clenched fist is a portion as is an apple. Two slices of complete wheat bread is a portion. A skinless rooster breast the scale of your palm is a portion. You can too use MRP (meal alternative merchandise) shakes and vitamin bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, and many others. that present protein, carbs, and different vitamins multi functional bar or shake.

Doable Meal Concepts:

  • One omelet and two slices of whole-wheat toast
  • Egg whites and oatmeal
  • Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
  • Mix one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
  • One serving of chocolate MRP shake
  • Turkey burger on a whole-wheat bun
  • Rooster breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, blended greens
  • One MRP vitamin bar

You’re additionally inspired to drink 10 glasses of water a day. You may devour one tablespoon of wholesome fats a day akin to olive, safflower, canola, sunflower, or flax seed oil. You can too devour small quantities of pure peanut butter and avocado.

You’re inspired to take at some point off per week and eat no matter you need.

This plan is sweet as a result of you do not have to depend energy and also you most likely will not get hungry consuming six small meals a day. It might be laborious to observe if in case you have a busy schedule.

6. Match for Life

When Harvey Diamond co-authored Match for Life, he helped deliver the idea of pure hygiene into the mainstream. This manner of consuming is not nearly how a lot you eat but additionally when and the way you eat it. This routine is predicated on the precept of correct meals combining. The thought is that totally different meals are damaged down in a different way by the physique and due to this fact ought to be eaten individually. Harvey Diamond makes a distinction between reside meals (high-water-content meals like recent vegatables and fruits) and lifeless meals (e.g. processed meals).

The Pointers:

  • Fruit is all the time eaten alone a minimum of two to 3 hours away from another meals.
  • By no means eat multiple concentrated meals (i.e. protein or starch) per meal.
  • By no means mix starches and proteins (e.g. cereal and milk, bread and cheese, pasta and floor beef, fish and rice).
  • You may mix protein with greens or starches and greens.
  • Fats (e.g. butter, olive oil) is taken into account impartial. Nevertheless, do not mix fats with protein.
  • Eggs and dairy merchandise are discouraged.
  • Meat is discouraged however ought to be eaten alone or with greens if consumed.

Meal Concepts:

  • Breakfast – Fruit is inspired as a result of it’s the meals with the very best water content material and is taken into account to be the perfect meals to devour. So, you might eat two or extra oranges or two apples or two bananas or different fruits and fruit combos. Nevertheless, for those who do not like fruit you might have scrambled eggs with tomato and broccoli (i.e. protein and greens) or toast with butter (i.e. starch and fats). However, would not have eggs and toast or cereal and milk.
  • Lunch – You might have a big vegetable salad with some olive oil and lemon. You might skip the olive oil in your salad and put some items of grilled rooster on it. You might have a vegetable salad and a few bread sticks. You might have vegetable soup and a few bread sticks. Alternatively, you might have avocado slices and different greens (e.g. tomatoes) between two slices of whole-grain bread. You might have a big baked potato with butter and greens (simply remember to keep away from bacon bits, cheese, and chili).
  • Dinner – You might have fish (or rooster or beef), greens, and a vegetable salad. Or, you might have rice (or couscous or pasta) with greens, and a vegetable salad. Or, for those who like potatoes, then you might have a giant baked potato with butter and greens.
  • If you would like milk, yogurt, or ice cream then eat it alone a minimum of two or three hours away from different meals.
  • If you would like fruit for a bedtime snack, then eat it alone a minimum of two or three hours after dinner.

The motivational speaker and self-help guru Tony Robbins is an advocate of meals combining. I’ve by no means tried it earlier than. The great factor is that it focuses loads on fruit and greens. As well as, your energy could also be restricted (serving to with weight reduction) when you may’t mix starches and proteins, however a minimum of you may nonetheless devour them for those who select.

7. Excessive Carb/Low Fats Food plan

Some medical doctors and nutritionists advocate a excessive card/low fats food regimen to shed weight and keep wholesome – the precise reverse of the low carb advocates. Some names related to low fats diets embrace Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. In keeping with Dr. McDougall, his food regimen is “a food regimen of plant meals, together with complete grains and complete grain merchandise (akin to pasta, tortillas, and whole-grain bread), a large assortment of greens, and fruit.”

The advocates of those diets declare that an individual can get pleasure from limitless portions of fruits, greens, and complete grains with out feeling hungry. These diets include much less fats and extra fiber than different diets.

In keeping with Dr. McDougall, “Carbohydrate is the physique’s most well-liked gasoline for day by day actions and high-intensity train efficiency. Following a low-carbohydrate regime will impair efficiency.”

A baked potato is barely about 160 energy and basically fats free. An apple is barely about 100 energy and in addition basically fats free. A slice of complete wheat bread is barely about 75 energy and basically fats free. A bowl of oatmeal is about 165 energy, 4 grams of fats, and 4 grams of fiber.

In distinction, a 3 oz. patty of 85% lean floor beef (broiled) is about 213 energy and 13 grams of fats. And, a McDonald’s Quarter Pounder with Cheese is about 510 energy and 26 grams of fats. Furthermore, a Snicker’s Bar is about 270 energy and 14 grams of fats.

I am undecided why everyone seems to be so fearful about cereals, potatoes, fruits, and breads. You may eat loads of these meals for few energy for those who do not add condiments.

Martin Katahn, writer of The T-Issue Food plan, believes that it’s primarily fats in your food regimen that determines your physique fats. He contends that protein and carbohydrate energy do not actually matter that a lot. So, his strategy is to depend the fats grams within the meals one eats and to maintain the quantity low. He does, nevertheless, warn individuals to keep away from extremely processed fat-free desserts and snacks. Get your carbohydrates from recent fruits, greens, and grains. As well as, eat lean meat, rooster, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which sure meals present satiety (i.e. fill you up and fulfill your starvation). Sure meals are merely higher at filling you up than others.

For probably the most half, meals which might be excessive in protein, water, and fiber present probably the most satiety.

Carbohydrates are additionally higher at producing satiety than fatty meals.

All meals on the index are in contrast with white bread which is given the rank of 100.

Some Satiety Meals Rankings:

  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Entire Meal Bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, Boiled – 323%

As you may see, potatoes present a a lot larger stage of satiety than a croissant. Equally, oatmeal is extra satisfying than a doughnut. As well as, eggs are extra satisfying than yogurt. Seemingly, a sandwich made with complete meal bread with some lean beef or tuna together with an apple may make a satisfying and filling lunch.

An idea associated to satiety is caloric density or vitality density. Caloric density is the variety of energy in a certain quantity of meals. Meals excessive in fats have the very best vitality density whereas meals excessive in water content material have the bottom vitality density.

For example, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Another low caloric density meals embrace oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In distinction, meals akin to French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are a lot larger in caloric density. Though pretzels are basically fats free, they’re excessive in vitality density as a result of they lack water and fiber.

Contemporary corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. Nevertheless, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, select a giant bowl of steamed corn for those who’re hungry.

Some low-fat cottage cheese and grapes may make a satisfying and filling meal.

9. Meals Change System

The meals alternate system is a dietary routine mostly related to diabetic people. Nevertheless, the meals alternate system can be utilized by any particular person as a information to assist them shed weight. Following this routine might help one to plan balanced and nutritious meals.

The meals on this system are divided up into classes: starches (e.g. bread, cereals and grains, starchy greens, beans and peas), fruits, milk and yogurt, meat and meat substitutes, greens, and fat.

It’s essential to know what constitutes a serving dimension. For example, a serving of starch may very well be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit could also be one small apple, banana, or orange. A serving of milk could also be 1 cup of fat-free skim milk. A serving of meat could also be 1 ounce of meat, poultry, fish, or cheese. A serving of greens could also be ½ cup of cooked greens or 1 cup of uncooked greens. A serving of fat could also be 1 tsp. of butter or 1 tsp. of olive oil. These are only a few of the examples. There are additionally free meals like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. As well as, there are methods of figuring out exchanges for sweets and mixture meals (e.g. casseroles, pizza, and soups).

For a 1,200 Calorie Meal Plan You Could Eat:

  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • 3 Greens
  • 4 Fat

So, you may need a breakfast that incorporates 1 starch, 1 fruit, 1 milk, and 1 fats. Then you definately would divide the rest of your exchanges amongst lunch, dinner, and probably snacks. Some individuals discover this simpler than counting energy.

A considerably related routine could contain utilizing the unique USDA Meals Pyramid as a information for consuming. In keeping with Jane Kirby (a registered dietitian) and the American Dietetic Affiliation, one can use the meals pyramid to plan a weight-loss food regimen.

A Doable 1,200 Calorie Meal Plan:

  • 5 Bread group servings
  • 3 Vegetable group servings
  • 2 Fruit group servings
  • 2 Milk group servings
  • 5 ounces whole for a day for Meat group (divide up into 2 or 3 servings if you’d like from lean meats or eggs)

10. Counting Energy

Calorie counting is nothing new.

A Los Angeles doctor named Dr. Lulu Hunt Peters printed a ebook entitled Food plan and Well being, With a Key to the Energy in 1918. She advisable consuming not more than 1,200 energy per day, with considerably extra allowed after one’s aim weight was reached.

Energy in Carbohydrate, Protein, and Fats:

  • Carbohydrate = 4 energy per gram
  • Protein = 4 energy per gram
  • Fats = 9 energy per gram

Remember the fact that 3,500 energy = 1 pound of fats. Due to this fact for those who reduce 500 energy a day out of your food regimen, you may lose roughly one pound per week (7 days x 500 energy = 3,500 energy).

A easy formulation for losing a few pounds is to take your present body weight instances 10 and eat that variety of energy day by day to shed weight. For instance, a wrestler who weighs 150 kilos would eat 1,500 energy day by day (150 x 10 = 1,500). To keep up your weight, take your body weight instances 15. A 125 pound wrestler wishing to take care of his weight would eat 1,875 energy day by day (125 x 15 = 1,875).

Calorie counting is turning into fashionable once more. For instance, you will have observed packages of 100-calorie snacks within the grocery store.

You may nonetheless discover books itemizing calorie counts for frequent meals in addition to restaurant meals. And, nearly each meals on the grocery store incorporates vitamin data together with energy.

Calorie counting may be inconvenient. People typically get hungry on a calorie-controlled food regimen. Nonetheless, calorie counting works for many individuals.

Ultimate Phrases

One of the best recommendation I’ve to provide is to easily wrestle at your pure weight. However, I do know that lots of will select to not since you suppose you may be extra aggressive at a decrease weight. A few of you will have to chop weight to succeed in a sure physique weight with a purpose to make the workforce.

I used to eat loads of oatmeal and different cereals, complete wheat bread, rice muffins, potatoes, apples, oranges, bananas, carrots, inexperienced beans, milk, yogurt, cheese, and lean meat throughout my highschool wrestling profession. I counted each calorie and restricted my fats consumption as a result of that is what labored for me.

It is attention-grabbing to look again at what I ate. I ate loads of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), comparatively low in fats, and excessive on the satiety index. I did not know all of that again after I was wrestling. I simply knew that oatmeal was low in energy and offered a filling breakfast.

I additionally ate loads of apples and inexperienced beans. These meals are low in energy and fats, however are excessive in water content material and fiber. As well as, I ate loads of potatoes that are very excessive on the satiety index.

It’s possible you’ll be totally different.

Maybe you are a type of guys that may lose 5 to 10 kilos of water weight in a apply. Or, maybe you want meat and, due to this fact, a low carb food regimen would swimsuit you higher.

Even among the biggest wrestlers can grow to be disheartened with weight-reduction plan and chopping weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked as soon as when confronted with the pressure of chopping weight. He nearly missed the Massive Ten Match in 1982 due to the stress of chopping weight. Many different nice wrestlers have had powerful experiences chopping weight as nicely.

Alternatively, John Smith (two-time Olympic gold medalist and winner of a number of world championships) took a distinct strategy to weight management. He disciplined himself to take care of year-round weight management (in response to Wrestling Robust by Mike Chapman). Smith stored close to his competitors weight all year long.

Different wrestlers have had success by working laborious and wrestling close to their pure physique weight and typically chopping no weight by any means.

If you happen to determine to chop weight for wrestling, please do not starve and dehydrate your self. It is unhealthy, harmful, and can most certainly harm your efficiency. Strive all the time to eat balanced and nutritious meals. If you happen to determine to shed weight, work out what works finest for you.

Source by Tharin Schwinefus

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