1. Fueling for Performance
UVA Wrestling

2. Consistency is Key Eat every 2-4 hrs
DO NOT SKIP MEALS – Eat 5-7 smaller meals/day
Regulates blood sugar
Maintains energy—prevents a crash
Aids concentration
Enhances production of lean body mass (Muscle)
Maintains metabolism at a higher level
Supports digestion

3. Calories In/Calories Out; Calorie Quality
To gain weight =increase calories, decrease energy expended, or both
To lose weight =decrease calories, increase energy expended, or both
For optimal performance, it’s more than this:
Don’t count your calories; make your calories count
Eat real, whole, unprocessed foods
Not all calories are created equal:
If you burn 2,000 calories in a day and eat either 2,000 calories of cheeseburgers, candy and ice cream or 2,000 calories of lean meats, fruit, and vegetables—which is going to help you feel, train, and compete at your best?

4. Calorie Quality Each meal should contain: Protein Carbohydrate
Healthy Fats
Vitamins
Minerals
Water

5. Protein = Muscle Growth & Repair
Lean Beef, chicken, pork, turkey, bison, venison
Salmon, tilapia, tuna, shrimp, cod, crab
Eggs
Nuts/Seeds (although more of a healthy fat)
Greek Yogurt
Low-fat milk & cheese
Protein Shakes/Bars

6. Carbohydrate = Energy
Whole grain breads, bagels, english muffins, tortilla wraps
Whole wheat pasta, rice, potatoes, quinoa, couscous
Vegetables
Fruit
Both fruits and veggies can help keep you full longer and provide you with ability to lose water weight more efficiently--LOAD UP!
Cereal
Energy bars
Greek yogurt & shakes provide some
Crackers, pretzels

7. Healthy Fat = Fullness, Hormonal Balance & Anti-Inflammation
Nuts, seeds, peanut butter, chia seeds, ground flaxseed, almond butter
Avocado
Hummus
Guacamole
Olive Oil, oil-based dressings

8. Hydration Regulates appetite Aids digestion Avoid alcohol
Drink water, fresh brewed tea, moderate amts coffee, fresh squeezed/100% fruit/vegetable juice
Drink before, during and after exercise
Dehydration impairs performance
Refer to Fueling for Performance 2-pager for individual fluid needs

9. Post-Workout
Protein and carbs within min (RTD shakes, greek yogurt or a bar & beef jerky)
Meal within 2 hours
Rehydrate
Purpose:
Prevent soreness
Decrease core temperature
Reverse Testosterone/Cortisol ratio to enhance muscle building

10. 2-4 Days Pre-Competition
Hydrate well (see fluid guidelines on Fueling for Performance handout)
Protein every 3 hours
High fiber fruits
Consume lots of veggies
Carbs around workouts
Take your vitamins! (Vitamin D, Multivitamin, Probiotics)

11. 1 Day Pre-Competition Reduce water Reduce portions
Aim for no more than 2% water loss to prevent performance impairment.
Reduce portions
Reduce high fiber fruits, veggies and carbs to decrease residue in the gut (loss of ~ lbs)
Begin cutting back on high-sodium foods and stop salting your foods.
Sodium allows your body to retain water = weight.
Take your vitamins! (Vitamin D, Multivitamin, Probiotics)

12. Night Before Competition
Baked, broiled or grilled lean meat
Low-fiber carbohydrates in moderation (reduce portions)
Hydrate as much as your weight allows
Eating a small snack is better than skipping the meal
Allows your body to continue to create glycogen stores – energy for performance
Stick with foods your body is familiar with and that you’ve used throughout training
Continue to avoid high fiber fruits, veggies and carbs to decrease residue in the gut (loss of ~ lbs)
Continue to cut back on high-sodium foods and stop salting your foods

13. Post-Weigh-Ins Sip and Snack, don’t Gulp and Gorge
Slow rehydration and replenishment will prevent gut issues.
High-carbohydrate, low-fat, low-fiber, low-protein foods are best immediately after weigh-ins to provide quick energy:
Pretzels/crackers, low-fiber bagel/bread with jelly, animal crackers, low-fiber/low-fat bars, fruit/fruit juice, bananas, potatoes, pancakes
Liquid and semi-liquid foods may be easiest to digest (applesauce, Gels/Gu’s, Sports Drink, Pedialyte) but make sure you get enough if only consuming liquids.
Eat to the point before you feel full so that you could still get up & run
You don’t want to feel bloated, stuffed, tired or sick

14. Post-Weigh-Ins (continued)
Electrolytes are very important to replace—Especially sodium!
Consume salty foods or Right Stuff or Gatorlytes to assist your body with rehydration.
Try to drink ~24-32 oz fluids with electrolytes - practice this to find what works for you!
The body can rehydrate ~ 1 liter (~32oz) of fluids within the hour after weigh-ins.
Avoid fat
Could cause nausea & sluggishness, & takes longer to digest = less energy

15. Competition Day Eat what you’ve practiced consuming during training
Don’t try something new on match day! Try it in practice to see how your gut responds
Stay hydrated – drink water continuously and get salt or Gatorlytes or Right Stuff after each bout
Eat every 2-3 hours
IF you have 2-4 hours between matches, complex carbs and protein are beneficial (eg. Chocolate milk, turkey or egg sandwich, oatmeal with fruit, cereal with milk & fruit)
Tournaments - Graze on mainly just carbs during the duration of the tournament in between matches
Consume something immediately after each match
Water, electrolyte drink
Sandwich or bar (depending on timing for next match)
Shake (if finished competing or 3+ hours before next match)
Relax and Recover