1. Performance Nutrition for Annandale Atoms Wrestling
Cheryl Toner, MS, RDN
Sports Dietitian

2. PERFORMANCE NUTRITION A TEAM PLAYER THAT MAKES THE DIFFERENCE
Physical Conditioning
Strategy Desire
Mental
Coaching Toughness
Performance Nutrition
As an athlete, you work hard to stay in shape, learn all about your sport, understand strategy, are mentally tough, etc. but may not pay the attention to nutrition that you need to to succeed.
Cheryl Toner, Sports Dietitian

3. 5 Ways to Amplify Wrestling Performance
Get a good night’s sleep.
Start and stay hydrated.
Eat enough.
Eat the right stuff.
Eat it at the right time.
Cheryl Toner, Sports Dietitian

4. 1. Get a Good Night’s Sleep
Sleep deprivation has metabolic affects
Reduced insulin sensitivity and higher diabetes risk
Increased appetite
Reduced energy expenditure
Focus on quantity
Focus on quality
Sleep
Mental Training
Performance
Nutrition
Physical
Training
Cheryl Toner, Sports Dietitian

5. 2. Start & Stay Hydrated Why?
MWW- Normal Hydration REQUIRED
With weight loss of 2% or more:
Muscle cramps
Loss of coordination
Fainting
Personality change
Decreased blood pressure
Increased core temp
Increased heart rate
Headache
Flushed skin
Weakness
Poor concentration
Light headedness
Nausea
Vomiting
Cheryl Toner, Sports Dietitian

7. 2. Start & Stay Hydrated How?
Before exercise
150 lb
After exercise 147 lb
3 lb
(2% of starting body weight!)
3 x 20 =
60 oz needed to replace lost fluids
Cheryl Toner, Sports Dietitian

8. 2. Start & Stay Hydrated Have a plan!
Time
Meal/Event
Fluid Intake
6am
Breakfast
1-2 cups, including milk/juice/coffee
Mid-Morning
Classes
2 cups, sip regularly on water
Mid-Day
Lunch
2-4 cups, including milk/juice
Mid-Afternoon
Classes/ Pre-Training
2 cups water, sip regularly on water
4-5:30pm
Training
2-5 gulps every minutes
By 6pm
Post-Training
Recovery milk or other beverage
7-8pm
Dinner
2 cups, including milk/juice
9-10pm
Bedtime
1 cup water
Cheryl Toner, Sports Dietitian

9. + ENERGY = CALORIES 3. Eat Enough Calories are a measure of energy
Your body uses energy to do work  FUEL
RMR
Growth
Daily Activity
Exercise +
Cheryl Toner, Sports Dietitian

10. Eat the right amount of energy (calories) for YOUR body
3. Eat Enough
for YOU
Eat the right amount of energy (calories) for YOUR body
Carbohydrates, Protein, Fat
MICROnutrients help your body use calories well
RDA - general guidelines
You are unique!
Stages of development
Frequency, intensity, duration of physical activity
3 meals +
2-3 snacks
fluids
Cheryl Toner, Sports Dietitian

11. 3. Eat Enough Why? MMR REQUIREMENTS Consequences of Under-Fueling
Body fat minimums
Rate of weight loss maximums
Consequences of Under-Fueling
Weight loss
Strength loss
Poor adaptation to training
Diminished performance
Soreness, joint pain
Chronic fatigue
Lethargy (tiredness)
Micronutrient deficiency
Respiratory infections
Menstrual or endocrine abnormalities
Decreased bone mineral density
Cheryl Toner, Sports Dietitian

12. 3. Eat Enough When Trying to Reduce Weight?
For weight class goals, consider both weight loss and gain options
Lose weight via fat; retain muscle mass
Males: kcal/week
Females: kcal/week
Gain weight via muscle mass
Males: kcal/week
Females: kcal/week
Cheryl Toner, Sports Dietitian

13. 4. Eat the Right Stuff Balance & variety
Vegetables 3+
Fruits 3-5
Grains
Milk Products/Alternatives 3
Meat/Plant Protein Foods 12 oz
Spices!
Fluids
3 meals +
2-3 snacks
fluids

14. 4. Eat the Right Stuff Power Snacks
Handful of nuts + orange
Greek yogurt + apple
1 cup skim chocolate milk
½ nut butter + fruit sandwich
Trail mix: ¼ cup dried fruit + nuts + cereal
Hummus + veggie roll-up
½ cup tuna + crackers

16. 5. Eat it at the Right Time Breakfast
Jump-start metabolism
Enhance energy level
Provide fuel for classes and workouts
Athletes who eat breakfast really do eat more appropriate amounts throughout the day than people who skip
Cheryl Toner, Sports Dietitian

17. 5. Eat it at the Right Time Breakfast
2 slices of whole wheat toast 2 tablespoons of peanut butter 1 banana 2 cups lowfat milk
Smoothie
½ cup lowfat Greek yogurt
½ cup fruit juice
½ cup frozen berries or banana
ice
2 cups dry cereal
1 cup lowfat milk
1 oz nuts
1 pear
Omelet Wrap
2 eggs
1 oz cheese
1 oz chopped ham
1 whole grain tortilla
1 cup of 100% fruit juice
Sandwich
3 oz turkey
1 oz cheese
2 slices whole wheat bread
1 cup
Cheryl Toner, Sports Dietitian

18. 5. Eat it at the Right Time Protein throughout Day
Spread protein evenly throughout day
Protein in post-resistance workout snack
Minimize muscle breakdown
Maximize muscle growth
Normal hormonal and immune functions
Cheryl Toner, Sports Dietitian

19. 5. Eat it at the Right Time Fueling Training
3-4 hours before training
Foundation: long-lasting carbs + high-quality lean protein
30 minutes to 1 hour before training
Dried fruit or juice
Crackers/Pretzels
Honey/jam sandwich
Focus on fast carbs.
Low in fiber, fat, protein. Not spicy, nothing new, nothing risky
After training/match
Replace carbs, add protein

20. 5. Eat It at the Right Time Fast Pre-Match Energy
Avoid GI upset
Glycogen Recovery
1 g/kg within the hour before match
Small, frequent snacks
“Quick” carbs
Grapes/bananas/melon/berries
Dried fruit
Fruit/vegetable juice
Sports drink
Jam sandwich

21. 5. Eat It at the Right Time Recovery Nutrition
Within minutes after exercise
How much time until next match/training session?
Replace fluids and electrolytes
Restore glycogen with carbohydrates
Repair with protein

22. Questions?