Hydration

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

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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)

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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

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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

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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

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Backpack Locker Snacks

• 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

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

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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

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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

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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

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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

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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

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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

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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 [phone]
• Cell [phone]
• Email awanish_at_memorialmedcenter.org

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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 Associations
  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 Wrestlers Diet A Guide to Healthy Weight
  Control