SPALDING WRESTLING DIET GUIDLINES

Nutrition is a very important aspect of wrestling.  Many wrestlers try to cut weight to compete at a certain weight class but do so “the wrong way”.  Since the idea is to be stronger and more successful at a lower weight class, if you lose weight the wrong way and go on the mat with no energy, in the end you’re really just hurting yourself.  Eating “the right way” is not very difficult, but it does take some extra effort and preparation.  Last year we brought in a nutritionist to speak on this topic and although she had a lot of good ideas a great overall message, she focused a lot on obscure foods that were hard to find and prepare.  This guide is something I created myself at the request of some of the seniors.  I used my own knowledge and experience as a base for this but ran it by a nurse, a doctor and a professor of exercise science.  I tried to focus on practical food options that you can find at any supermarket.  Please use this as a general guide for EARLY SEASON nutrition.  I emphasize early season because some of what I recommend will change when you are 3 or 4 days before a weigh in.  But right now, you need to give your body enough “fuel” to recuperate from out strenuous workouts, get stronger, keep a fast-moving metabolism and lose fat.  Here are 7 general rules of thumb:

1. Drink a TON of water.  You should have a minimum of 10 glasses a day.
2. Have 5-6 smaller meals a day and eat every 2-3 hours as opposed to “loading up” on 2 or 3 large meals per day. 
3. Always have breakfast within an hour of waking up and don’t eat within 2 hours of going to bed.
4. Monitor your calorie intake.  Wrestlers that are cutting weight and competing at 145 lbs and below need about 1500 calories, 152 lbs and above should have about 2000 calories.  If you go above that it will be difficult to lose body fat, if you go below that you may feel weak during workouts.
5. Supplement your diet by taking vitamins, I recommend a multi-vitamin and a vitamin C tablet every day. 
6. Avoid unhealthy foods.  Your body does not need ice cream, cake, candy, soda, potato chips, other snack foods (Doritos, Cheese Doodles, etc), butter, processed foods, mayonnaise or foods that are high in fat or sugar.  Fast food is the worst option.  Did you know that a McDonald’s meal of a quarter pounder with cheese, large fries and a coke is 1390 calories? 
7. Choose healthy foods.  See the following pages for suggestions.  If a particular type of food comes in a no fat, low fat and regular form, choose the low fat.  This list is by no means all-inclusive, but if I haven’t listed a food on this menu it probably isn’t a great choice.  Ask me if you’re not sure about something.

BREAKFAST

whey protein shake – 2 servings, mix with 16 oz water, 260 calories.  Can be found at

health food stores and they come from many brands in many flavors.  GNC and Optimum Nutrition are popular brands.  You can have one every morning if you like.  Its quick and easy if you rush in the morning, just make it in a water bottle.

2 scrambled eggs – 200 calories.  Tip: 2 hard boiled eggs are easy to eat on the go and are

150 calories, 2 egg whites are 35 calories.

1 piece of toast with jelly – 150 calories.  Try to use whole wheat or whole grain bread. 

Pair this with eggs or yogurt if you need more calories in the morning.

oatmeal – 160 calories.  This is for one packet of Quaker Oatmeal, any of the flavored

ones.  Non-instant oatmeal is better.  Using regular flavored oatmeal and adding

your own raisins, almonds, strawberries or other fruit is also better.  Pairing this

breakfast with cottage cheese or string cheese is a smart idea.

yogurt – 6 oz, 150 calories.  You can find even better options of yogurt if you look, i.e.,

Light & Fit Yogurt by Dannon, any kind of low-fat brand, etc., it could have as

little as 60 calories.

cottage cheese – 5 oz, 90 calories.  Breakstone Low Fat Cottage Cheese with 1% or 2%

milk is an excellent option.

string cheese – 1 oz, 100 calories.  Polly-O and Sargento are popular brands, low fat

string cheese would be about 50 calories.

cereal w/ 1% milk – 2 cups of cereal & 1 cup of milk = approx 400 calories.  Cheerios,

Wheaties, Raisin Bran, Shredded Wheat, Grape Nuts, Special K, Healthy Choice, Wheat Chex, etc. are great options.  Add fruit or berries for flavoring.  Stay away from high sugar varieties.

low fat peanut butter on a diced apple – 265 calories if you use a medium-sized apple and

2 tablespoons of low fat peanut butter.

SNACKS

Balance Bar – 210 calories.  These actually taste pretty good, especially if you get

Balance Bar Gold or a Balance Bar Yogurt Bar.  Great as a mid-morning snack.

Powerbar Protein Bar – 230 calories.  These are better before practice than a Balance Bar.

Go-Gurt – 80 calories, depending on the brand.  Very easy to carry as an afternoon snack.

celery filled with low fat peanut butter or low fat cream cheese (2 tablespoons) – 190

calories.  A nice snack after practice/before dinner.

oven roasted peanuts or almonds – 170 calories.  Planters makes a nice package or 1.5 oz

nuts that they call “Go-Nuts” and are easy to carry around or a snack anytime.

Dannon Light & Fit Smoothie – 70 calories.  Easy to carry, tastes good.

fruit – 60-100 calories, depending on which kind.  Bananas prevent muscle cramps

during practice.  Oranges are refreshing and have vitamin C.  Apples, grapes, pears, peaches, watermelon, pineapple, mangos, cherries, any kind of berry, dates, grapefruit, any melon, figs, etc are all great too.

cottage cheese – see above under the breakfast section

cheese & crackers – roughly 160 calories if you have 6 low fat crackers and low fat cheese.

LUNCH

deli meat sandwich – typically 350 calories if you use whole wheat or whole grain bread

with 6 slices of deli meat and 2 pieces of low fat cheese.  Turkey breast, chicken breast, roast beef and ham are good options.  Add lettuce, tomato, pickles, ketchup or mustard for flavor. 

egg salad – 350 calories, the less mayo used the better.

1 can of tuna – 200 calories

low sodium soup – varies on the kind of soup.  Stay away from “creamed” soup (i.e.,

cream of potato, New England clam chowder, etc).  Use “broth” based soups instead (i.e., chicken noodle). 

cream cheese sandwich – 400 calories.  Use 2 tablespoons of cream cheese and 1

tablespoon of jelly

light peanut butter & jelly sandwich – 480 calories.  Use 2 tablespoons of PB and 1

tablespoon of jelly.

Caesar salad – count it as 250 calories.  Don’t use Caesar dressing. 

regular salad – if eaten without dressing, count it as a zero calorie meal.  If you have to

use dressing, try Wish Bone Salad Spritzers.  10 sprays of that is 10 calories.

DINNER

baked or grilled chicken breast – 6 oz, 300 calories

spaghetti & meatballs – 1 cup of whole wheat spaghetti, 3 turkey meatballs, tomato

sauce, 400 calories

any fish or seafood – varies, avg 350 calories for 6 oz

turkey – 6 oz, 325 calories

baked pork chops – 6 oz, 300 calories

lean steak – 8 oz 300 calories

Lean Cuisine/ Healthy Choice meals – 250-350 calories

When looking for healthy side dishes at dinnertime, try these options:

brown rice -  1/2  cup, 120 calories

whole grain or whole wheat noodles – 1/2 cup, 200 calories

vegetables – have as much as you want, don’t worry about these calories.  See attached

sheet for suggestions.

low sodium soup – see lunch section.

small baked potato – 140 calories

DESSERTS (holy crap, you can have dessert when cutting weight?  Yes, you can)

sugar free Jell-O – 1 cup, 20 calories

Italian Ice – 100 calories.  Try Luigi’s Italian Ice in the frozen section of the supermarket.   

If you get an extra large from Rita’s with whipped cream, it could be 300 calories

or more.

baked apple – 100 calories.  Cut the core out of the apple, add raisins and cinnamon for

flavoring.  Put in a bowl in the microwave for 3 minutes, or until soft. 

low fat pudding – 100 calories

regular yogurt mixed with frozen berries – 150 calories but can vary greatly, check the

label.  You can get large quantities of these 2 items at any supermarket or Sam’s Club or BJ’s.  A nice alternative to ice cream and tastes great.

BEVERAGES

water - its great, drink as much as you can.

Gatorade/Powerade/etc – 12 oz, 310 calories.  These are great energy boosters to drink

right before or during practice if you really need them.  They should be avoided at other times if you’re watching your calories.

milk, 1% - 12 oz, 170 calories.  Recommended that you have 1 glass per day for the

calcium and protein.

juice – 12 oz, 180 calories.  This is nice to drink for breakfast but is not necessary if

you’re watching calories.  Its preferred to skip the juice and have the actual piece

of fruit.

VEGGIES

Eat as many vegetables from this list as you want!  They are a great source of vitamins and will not add fat to your body.

Spinach                                    Collard greens                          Cabbage                     

Kale                                         Celery                                      Squash

Peas                                         Green Beans                             Broccoli          

Cauliflower                               Tomatoes                                 Peppers

Asparagus                                Avocado                                  Squash            

Zucchini                                    Eggplant                                   Cucumber

Carrots                                     Onions                                     Garlic              

Lettuce                                     Brussels Sprouts

If you’re wondering about the calorie count on any other food, either check the label go to www.calorie-count.com, you can find just about anything on there.  The bottom line is, healthy wrestlers are stronger wrestlers are better wrestlers.  It’s up to you to decide how good you want to be!

Sample Diet