Sample of Daily Food Plans for Teen Wrestlers

Completed By A. LeBarron, MS, RD, LD, April 2016

106#: 1800- 2000

Calories

Breakfast

8 oz. 1% milk

½ bagel

2 TBS Peanut butter

1 banana

Snack: 8 oz. yogurt

Lunch

Chicken Breast Sandwich

Bag of pretzels

½ cup of carrots

8 oz. Chocolate Milk

Snack before Practice:

Large granola bar, orange

slices

Dinner: 4 oz. lean beef,

soft taco, lettuce, tomato,

½ cup cheddar cheese, 1

TBS sour cream

8 oz. Chocolate Milk

Water throughout day.

Snacks at night:

popcorn, veggies, grapes

145#: 2600- 2700

Calories

Breakfast

3 frozen waffles

2 TBS syrup

8 oz. 1% milk

2 eggs, scrambled

Snack: 2 slices wheat

toast, dry

Lunch: Turkey Breast

Sandwich w/lettuce,

tomato, spicy mustard,

2 fruits like apple and

pear,

1 bag popcorn,

8 oz. Chocolate Milk

Snack before practice: 8

oz Gatorade, 1 banana or

8 crackers

Dinner: 6 oz. salmon, 2

cups rice, 1 cup broccoli,

tossed salad w/ croutons

& 2 TBS dressing,

8 oz. Chocolate Milk

Water throughout the

day.

Snacks at night:

pudding, veggies,

grapefruit

220#: 3300-3500

Calories

Breakfast: 2 scrambled

eggs, 8 oz. OJ, 2 slices dry

wheat toast, 8 oz. 2% Milk

Snack: 1 apple, ½ cup jello

Lunch: 3 oz. lean ham

sandwich on bagel, 1 oz.

cheese lettuce, tomato,

8 oz. Chocolate Milk,

2 clementines

Snack before practice: 3

Fig Newtons,

8 oz. Gatorade

Dinner: Spaghetti: about

3 cups cooked pasta, 4

meatballs, tomato sauce, 2

cups steamed green beans,

2 slices french bread, 1 TBS

butter,

8oz. Chocolate Milk

Water throughout day.

Snack at night:

frozen yogurt, pudding,

cereal

Proper Nutrition Before & After High School

Wrestling Match or Practice

Completed by: A. LeBarron, MS, RD, LDN, April 2016

Before

• Males aged 16 & younger should

be at least 7% body fat, older males

at least 5% and females 12%.

• Never try to lose more than 2-3# of

weight/week to minimize muscle

tissue loss.

• Calorie needs depend on body size.

• Dangerous weight loss: “sweating

it out” or fasting leads to

dehydration which will negatively

affect athletic performance.

• Healthy ways to manage weight:

Consume .6-.9 grams of protein/lb.

per day. Example: 160# wrestler

needs about 128 grams/day.

• 20 grams max after performance is

ideal.

• Schedule eating, never skip meals.

• Balance food groups.

• Trim away fat: fries & chips are not

good for wrestlers, try baked

potato, sweet potatoes or rice

instead.

• Tackle treats: avoid foods like

soda, candy, teas, juices.

• Eat smart snacks: Let them add to

your meal, not take the place of a

well-rounded meal. Good choices

include Greek yogurt, whole grain

cereal, raw veggies & cheese, 20

gram protein bar.

• Watch food serving sizes: Have

extra portions of the healthier

foods: lean meats, vegetable and

complex carb’s like rice and

potatoes and limit desserts to one

portion.

After

• Cool Down after match to prevent

lactic acid build up…walk, stretch.

• Fuel up fast: your body needs

about 20-50 grams of carbs after a

hard match to get ready for next

match. Sports drinks, 4 oz. of jelly

beans, or 2 Fig Newtons work well.

• If more than 1.5 hrs. to next match,

include protein after hard match

like peanut butter, tuna, cheese,

nuts to help repair muscles.

• Fill up your tank with fluids: Keep

urine light in color like lemonade &

keep urinating to keep kidneys

working well.

• Salt is good: if you are a salt

sweater, please consume sports

drinks like Gatorade/Powerade only

during athletic events. Keep teeth

brushed when drinking these

beverages. Other salted foods to

avoid cramps include pickles,

pretzels, crackers, and mustard

packets.

• Healing: icing muscles or injuries

or taking cold baths will help

minimize inflammation.

• Sleep well: Research points to

teens getting at least 8 hours of

sleep can improve performance in

the next day’s matches. Muscles

heal and the brain is rested to think

clearly.

High School Wrestling Match Day Nutrition Goals

Completed by Ann LeBarron, MS, RD, LDN, April 2016

• “Break your fast” with a high-powered morning meal to fuel your school

day & practice session. Best choices: Cereal, 1% milk, fruit, eggs, ham,

toast, yogurt, smoothies, peanut butter. Not eating breakfast promotes

muscle breakdown and fatigue.

• Limit weight class changes during the season, especially down. Teens

are growing and weight loss effects performance and promotes

sickness. Stay focused on wrestling, technique, and strength, NOT

weight.

• Drink fluids all day long and keep going to the bathroom to stay

hydrated. The brain works best with carbohydrates and daily fluids help

keep urine lemonade in color. Best drinks are water, Gatorade or

PowerAde. NO energy drinks or sodas at all!

• Eat a meal, not fast food, after the last match. Meat + starch +

vegetable + chocolate milk will fuel your muscles best.

• Sports drinks or light carbs right before a tough match give the wrestler

energy to last the full 6 minute match & prepare for possible overtime to

prevent exhaustion. Fig bars, bananas, raisins, or peanut butter & jelly

sandwiches provide quick energy.

• REST well. Sound sleep (about 8-10 hours for growing teens) helps

heal muscles and prevent infection for the next day’s matches!

FLUID GOALS: FOR EVERY 1# LOST DURING PRACTICE OR GAMES, 16 oz. OF

WATER OR SPORTS DRINK SHOULD BE CONSUMED FOR REHYDRATION.

Pounds Lost* Suggested water or sports drink ext ra

1# 16 oz. (2 cups)

2# 32 oz. (4 cups)

3# 48 oz. (6 cups)

4# 64 oz. (8 cups)

5# 80 oz. (10 cups)

MAXIMUM WEIGHT LOSS BY WEIGHT FOR HIGH SCHOOL PRACTICES

Weight 3% body loss 5% body loss

80# 2# 4#

90# 2.5# 4.5#

100# 3 # 5#

120# 3.5# 6#

130# 4# 6.5#

150# 4.5# 7.5#

170# 5# 8.5#

190# 5.5# 9.5#

200# 6# 10#

220# 6.5# 11#

240# 7# 12#

250# 7.5# 12.5#

260# 8# 13#

280# 8.5# 14#

* Weight before and after practice without shoes and identical, dry clothing. Completed by A. LeBarron, MS, RD,

LD, 4/2016

Best nutrition for high school

female wrestlers. Hard work +

healthy diet = success

• Facts: Teen girls are slowing

in growth between age 14-18

and gaining healthy body fat.

• Teen Girls need 1200-1300

mg/calcium per day for

optimal bone growth and

strength.

• Iron is critical for energy and

endurance: girls need 18

mg/day.

• Carbohydrates are essential

for maximum energy

especially in the last period of

a match.

• Maintaining a regular cycle is

essential for optimal health.

Keep body fat at 12% or

higher.

• If needed, lose weight slowly

before the season focusing on

cardio and healthy eating vs

dieting. Packing lunch is best.

• Eating fuel of 20 grams of

protein and a 20-40 gram

carbohydrate food after a

match or practice is ideal.

• Drink water all day long to

keep urine color light like

lemonade. If darker than

apple juice, need more fluids.

Best sources of calcium: 1%

chocolate milk, Greek yogurt,

cottage cheese dark green

vegetables like broccoli & kale.

Best sources of iron: lean beef,

turkey, chicken, beans, tuna,

wheat germ.

Best sources of carbohydrate: all

fruits, sports drinks, mini bagels,

fig and granola bars, etc.

Break-the-fast: morning meal is

key for long school day with

practice/match: options:

scrambled eggs, yogurt w/

granola, sliced oranges OR

banana with peanut butter, 1%

milk.

Ann LeBarron, MS, RD, LDN 3/2018

MPSSAA.org

This Photo by Unknown

MPSSAA Recommended Wrestling Hydration Goals for Certification

A. LeBarron, MS, RD, LDN, updated, 10/2015

Testing: For certification, we will check the specific gravity of your urine and take a skinfold

measurement for percent body fat. In order to properly hydrate, please follow the guidelines

below and maintain good hydration throughout the season.

Wrestlers who failed the test did the following:

 Did not drink anything the day of the test or not enough water.

 Exercised the morning of the test.

 Ate big, heavy, and salty fast food meals the night before.

 Did not continue to urinate BEFORE the test.

3-4 DAYS prior to certification:

 Drink water throughout the day and consume “wet” foods like oranges, grapes,

peppers, etc. Sports drinks and sodas are NOT recommended for preparation of this

test because of their salt content. Energy drinks are harmful to teens and should always

be avoided.

 By increasing foods high in fiber (whole grain cereal, fruits, vegetables), your body will

remove waste easier.

 Avoid fatty and salty foods like pizza, chips, crackers, burgers, fried foods, etc.

 Do not dehydrate and keep eating and drinking throughout the day.

1 DAY prior to certification:

 Continue drinking mostly water throughout the day noting lemonade-colored urine or

lighter indicates good hydration. Avoid dark colored drinks like Coke.

 Eat smaller more frequent meals higher in fiber. Good examples are: turkey sandwich

on wheat bread w/ lettuce, fruit w/ yogurt, salad w/ eggs, etc.

 AVOID fast foods and salty foods.

 Get to bed to get a good night sleep. Teens need 8-10 hours per night.

MORNING of certification:

 Sleep well and arrive on time.

 Do not exercise before the test. Your skinfold measurements will be higher.

 NEVER DRINK MORE THAN 4 GLASSES OF WATER AT ONCE. CONTINUE TO URINATE

THROUGHOUT THE MORNING.

 Eat light: fruit, cereal, water is ideal. Avoid all sodas & energy drinks.

 Do not drink salty drinks this morning (sports & energy drinks, sodas). They may cause

you to retain fluids for the test.

 Please be ready to urinate before the hydration test. We only need about a small

amount for the test. Wear t-shirt, shorts and socks for skinfold testing, weight and

height checks.

Smart Food Choices for Teen Athletes

Completed by Ann LeBarron, MS, RD, LDN, updated: July 2015

Choose This:

Avoid This:

Water from the tap that is

filtered may be better for teens

with added fluoride for strong

teeth. Best drinks for teens are

water & low-fat milk.

Although no calories,

flavored waters &

“diet” drinks may

cause one to crave

unhealthy sugars the

rest of the day.

Greek Yogurt has 14

gms.* of protein per 6

oz.* serving. Great for

after practice to heal

muscles.

Sports bars kept at 10-20

gms. of protein max can

help an athlete in a bind,

but real food is best.

At 90 calories and 4

gms. of fiber, this easy

to carry apple is perfect

for away matches.

Fruit roll-ups &

snacks are really

just candy with

NO fiber &

nutrients.

12 oz. chocolate milk at 240

calories, 14 gms. of protein is

perfect after practice to help

replace lost electrolytes & heal

muscles.

This drink has NO milk at all & although

good for lactose intolerant athletes, just

provides metallic tasting vitamins & is

pricey. 14 oz. = 280 calories, 28 gms.

protein.

Easy to carry baby carrots

provide healthy carbs, Vitamin

A, and some liquid.

Chips slow your body down

& provide too much fat, not

enough carbs.

Homemade pizza on

pita bread w/ veggies

is excellent for a

quick lunch.

Frozen pizza has excess

salt, preservatives &

some have fake vs.

natural cheese.

At 150 calories, 2 bananas have 580 mg

potassium, 4 gms. of fiber

& are a perfect pre-game snack.

4 cookies have 160

calories, 1 gm. of fiber &

minimal nutrients.

Homemade trail mixes are the ideal food

Pre- and post-matches: try it with nuts,

cereal, raisins, pretzels, chocolate, etc.

* Gms = grams, *carbs = carbohydrates * oz. = ounces

Most candy bars have

more than 300 calories &

may cause an energy crash

during & after matches.

Sports Nutrition for Teens

• Do’s

• Eat breakfast daily: a protein,

carb & fruit is ideal like

oatmeal/banana/milk.

• Pack a hearty lunch w/snack

before practice.

• Include carbs at halftime:

fruit/sports drink/fig bars.

• Come up with hydration

schedule. 32 oz. before

practice/game is ideal.

• Go to the bathroom during the

school day.

• Consume 20 grams of protein

w/ 100 grams of carbs after

practice to heal muscles for

next match. Chocolate milk or

small tuna sandwich is ideal!

• Bring sports drink and water

to practice.

• Wipe sweat from body.

• Drink ONLY water or milk

during meals.

• Keep urine lemonade in color to

indicate adequate

hydration.

• Don’ts

• Drink any sodas, diet sodas

or energy drinks during the

season.

• Skip meals, but rather eat 4-

6 meals/snacks per day.

• Over drink. Can determine

that by weighing in and out

before and after practice.

• Limit salt during

practice/games.

• Use supplements without

dietitian or doctor approval

• Consume sports bars with

more than 20 grams of

protein.

• Use dehydration to lose

weight.

• Delay drinking during

exercise.

• Eat high fat or protein

meals right before

exercise.

• Rely on the snack bars for

refueling. Lean turkey subs,

PB jelly sandwiches, pretzels,

& fruits are all better than

pizza, fries & candy for

refueling.

Completed by Ann LeBarron, MS, RD, LDN, updated: August 2015

Prevention of Cramps for High School Athletes

Completed by Ann LeBarron, MS, RD, LDN, updated, 10/2015

Prevention of leg cramps during competition starts days in advance. Tips:

• Stay on drinking schedule: about 20 oz. every 3-4 hrs. drinking regularly to

thirst.

• Don’t overdrink (gallons of water at a time is not recommended).

• Remove headgear, wipe off sweat, when outdoors stay in shade, if possible.

• Include salt in your diet via sources below.

• Gatorade/PowerAde is good DURING competition, but if severe, may need

higher salt endurance formula, pickle juice, mustard packets.

• Avoid salt tablets: they provide no fluids & are too high in salt.

• Urinate frequently keeping color light like lemonade.

• Great pre-game meal 2 hrs. before game time: turkey sub w/ veggies,

chicken noodle soup, sports drink/water, small fruit like

apple/banana/berries.

• AVOID: all soda, energy drinks and coffee products.

• Chocolate milk after the game is ideal.

One cup of sweat from teen

athlete may have as much as 700

mg. of sodium.