Wrestling+Diet

=__ Wrestler's ____ Diet __= (7)

Introduction
Wrestlers have such high expectations when it comes to making a weight class. Cutting weight is a big part of the sport and a wrestler will stop at nothing to be a certain poundage before a competition. Cutting weight can be done in a matter of days and even hours before compitition (4). They will restrict their calorie content, excessive cardiovascular workouts, restrict fluid intake, excessive sweating by means of sweat suits, and bowel emptying with the use of diuretics. All of these techniques are extreme and can be very harmful to an athlete. Not only can these extreme weight loss practices lead to an eating disorder, they can lead to a horrible death. Athletes should use safe eating and exercise practices when training for a competition. (4)

Bad Dieting Practices of Wrestlers
25-67% of wrestlers use appalling weight loss techniques in order to fit into a weight class. According to the National Institutes of Health, a safe weight lose is at the most two pounds a week (5). Losing more than three pounds in the matter of weeks can cause serious consequences (5). Some ways wrestlers lose weight improperly are: (1,2) The NCAA has put into effect rules that help to decrease these dieting practices:
 * Imprudent exercise
 * Food restrictions
 * Fasting
 * Dehydration
 * Purging
 * Diuretic use
 * The use of saunas as a way to loose excessive weight trough sweating, as well as the use of rubber suits is prohibited.
 * Seven pound weight allowance is now in effect (this means an 118 pound wrestler could weigh 125 pounds).
 * Weigh in time is two hours before competition instead of 24 hours before. This is to help prevent a dramatic weight loss situation.

Effects on Wrestlers
(2)
 * Impair performance
 * Food and water deprivation leave the wrestler ill-prepared to compete at a high level
 * Decrease wrestlers energy reserves and disrupt electrolyte balance (due to dehydration)
 * Harms the athletes sharpness and alertness on the mat
 * Decrease muscle mass
 * Impede on normal growth and development
 * Hinder academic performance
 * Reduce immune function
 * Pulmonary emboli (blockage in a artery in the lung)
 * Pancreatitis (inflammation of the pancreas that can cause damage to the tissue)
 * If using sauna (in excess) or extreme sweat techniques in order to lose weight, can cause death (with little to no food is ingested)

(7)

Recommendations
> (2) (5)
 * Educate wrestlers and coaches on the dangers of extreme weight loss and how it effects performance
 * Discourage the use of rubber suits, saunas, diuretics, and laxatives in order to loss weight
 * Weigh-ins prior to competition
 * Weigh athletes before and after practice in order to monitor weight loss
 * Make a diet plan for each wrestler based on his/her dietary needs
 * High school and college age student athletes are recommended to consume 1,700-2,500 kcal daily
 * Increase if the athlete is in involved with high intensity exercise to an extra 1,000 kcal
 * Safe ways to reduce calories in the diet for proper weight loss
 * Reduce High Fat Foods
 * Switch to skim milk over whole milk
 * Consume egg whites over the whole egg
 * Choose low-fat items (low-fat yogerts, low-fat snacks etc.)
 * Choose lean meats (chicken, fish and turkey), beans, and nuts
 * Choose complex carbohydrates
 * Whole grains, brown rice, and oats
 * Increase satiety (take longer to digest)
 * Fueling for workouts and matches
 * Focus on fruits and vegetables
 * Low calorie
 * Increases vitamin and mineral uptake
 * Try focusing on weight loss and maintenance during the off season to ensure safe weight loss

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How to Calculate Your Minimum Body Weight
1. To Calculate Your Fat Weight: Multiply your weight in pounds by your percent fat (as a decimal). For example, if you weigh 140 lbs. and are 12% fat: 140X0.12=16.8 lbs of fat

2. To Calculate Your Lean Body Mass: Subtract your fat weight from your body weight: 140-16.8=123.2 lbs. of lean body mass (LBM)

3. To Calculate Your Minimum Wrestling Weight: Divide LBM by .93: 123.2 divided by.93=132.5 lbs. of body weight at 7% fat

4. To Calculate Your Maximum Fat-Weight Loss: Subtract your calculated body weight from your present weight: 140-132.5=7.5 lbs. of fat weight to lose (Reference 3) (7)

__Resources__
(3)Landry, R. (2007). //Wrestlers' diet-A healthy guide to weight control.// http://www.cifstate.org/sports/state/wrestling/wrdiet.html (2)Oppliger, Robert A. Ph.D., FACSM, Case, H. Samuel Ph.D., FACSM, Horswill, C. A. P. D., Landry, G. L. M. D., & Shelter, Ann C. M.A., R.D.ACSM position stand: Weight loss in wrestlers. //Medscape,//, 2010. (5)Patterson, J. (2010). //The wrestlers' diet to lose weight.// http://www.livestrong.com/article/301766-the-wrestlers-diet-to-lose-weight/ (1)Schlundt, D., & Viscardi, M. (1999). //Weight issues in wrestling.// http://www.vanderbilt.edu/ans/psychology/health_psychology/Weight-Wrestling.htm

(4) Beals, Katherine. Disordered Eating Among Athletes: A Comprehensive Guide for Health Professionals. Bloomington: Human Kinetics, 2004.

Paper Written By: Madison Pralle (Restless With Eating Disorders 11/06/08)

__Picture Referances__

 (6) Landry, R. (2007). //Wrestlers' diet-A healthy guide to weight control.// http://www.cifstate.org/sports/state/wrestling/wrdiet.html (7)Google Images: http://www.google.com/images?um=1&hl=en&client=safari&rls=en&biw=1267&bih=653&tbs=isch%3A1&sa=1&q=college+wrestlers&aq=f&aqi=g3&aql=&oq=&gs_rfai=