Performance Nutrition for Wrestlers

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Performance Nutrition for Wrestlers


A Practical Handbook to Mastering the Sport’s Complex Nutrition Puzzle

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Product Description

 Download Now: Top 10 Snacks to Keep Fueled all Tourney Long

Table of Contents

Part 1. Off-Season: General Sports Nutrition & Healthy Fueling

Fueling Fundamentals
Fueling purpose- What’s your purpose?
Food Quality- What is good food?
NUTRITION BREAKDOWN: Helpful Nutrient Supplements
Food Quantity- How much is enough?
Athlete Energy Deficit (AED)
Nutrient Timing
Balance and Consistency
Balanced Fuels
Fruits and Vegetables
Fueling Consistency

Part 2. Pre-season: Weight Management

Preseason Objectives
Target Weight
NUTRITION BREAKDOWN- Calculate Body Fat and Weight Loss:
Weight Management/Loss fundamentals (“Moderate energy deficit is a hallmark…”)
NUTRITION BREAKDOWN- NWCA Optimal Performance Calculator:
Baseline Energy Requirements (BER)
Energy of Exercise Requirement (EER)- METS
NUTRITION BREAKDOWN- Energy Neutral Training
NUTRITION BREAKDOWN- Under/Over Fueling Pattern
Athlete Energy Deficit (AED): The impact of restriction on long-term health and obesity

Part 3. In-Season – Weight Maintenance, Weight Cutting, Weight Repletion and Competition

Fueling for Weight Maintenance
Anti-inflammatory fats
NUTRITION BREAKDOWN- Weight Management In-season
Making Weight
Weight Cutting
Pros & Cons of Weight Cutting
Regular Weight Fluctuations with Training
NUTRITION BREAKDOWN- Don’t make weight cutting harder than it needs to be
Weight Cutting Fundamentals
Fueled and Hydrated
Intracellular Fluids/Hydration
NUTRITION BREAKDOWN- What is Full Hydration?
NUTRITION BREAKDOWN- “Day-before” weigh-ins:
Fueling adjustment- Low Residue, low Glycemic (“Caloric demand may not change…”)
Commitment to Work
NUTRITION BREAKDOWN- Empower your “Warrior Mindset”
Weigh-in AM workout
Improved Float
Impact on Sleep
Metabolism support
Enhanced Warm-up
Relaxed Rehydration
NUTRITION BREAKDOWN –Tournament Logistics
Faith In The Process:
Case Study in Excessive Weight Management and Weight Cutting
Weight Repletion & Fueling Competition
Tournament Fueling

Additional Information

Format of Ebook

.epub, .mobi, .pdf

Author: Clint Wattenberg, MS, RD, CSCS

I am a life-long wrestler, a proud Cornell University alumnus, a 2 x All-American for the Big Red, an assistant Cornell wrestling coach and a USA Freestyle National Team member.

My involvement in the sport continues to this day as I club coach for the Finger Lakes Wrestling Club, working with wrestlers ranging from youth, high school, college and even Olympic levels on wrestling skill, tactics, nutrition and strength training. I am also proud to be very involved in the growth of the sport through the grassroots youth wrestling organization known as NYWAY (New York Wrestling Association for Youth).

I serve as the Coordinator of Sports Nutrition for Cornell University Athletics, and help support all 36 sports teams on Cornell’s campus. I work especially close with the Cornell Wrestling team, which has achieved national prominence over the past several years. I work intimately with wrestlers on weight loss, weight gain, weight cutting challenges as well as the plethora of other areas of performance nutrition.

It is difficult for me to pinpoint the exact inception of my passion for sports nutrition, but I remember being intrigued as a youth wrestler and cross county runner by the challenges of effectively fueling while competing back home in Chico, CA. It was my time here at Cornell and my personal weight management struggles that really shaped my passion. As a Big Red wrestler, I competed at the 165-pound weight class for three seasons. As is the case with many wrestlers, my weight class became my identity but after having grown significantly (from ~170lbs to ~190lbs), I had outgrown my weight class by that third year. Unfortunately, I failed to recognize it until I was in the heat of the season; one that saw an unfortunately high level of focus on weight cutting, was riddled with injury and ended with me falling short of my goals. After some serious reflection and heavy lifting, I bumped up two weight classes all the way to 184-pounds for the following season. This of course presented an entirely new (and much more enjoyable) fueling challenge that included weight gain, strength gain and skill development to take on bigger and stronger competition. It was at this bigger weight class (184-pounds and then 84kgs/185lbs) that I achieved my greatest successes on the mats that includes becoming an NCAA All-American and USA Freestyle National Team member.

After college, I competed briefly in Mixed Martial Arts (MMA) and have consulted with several MMA fighters including Jon Jones and Anthony Leone on both sports nutrition and wrestling for MMA.

These experiences have grounded my knowledge in performance nutrition for wrestling as I have maintained this performance perspective for each and every step of my education. I have spent my career, both competitively and professionally, applying the science to the singular demands of a wrestler.

At Cornell, in addition to my role as a sports dietitian, I serve as a Specialty Nutritionist (Dietitian) for the Cornell Healthy Eating Program (CHEP); the CHEP program is a multidisciplinary effort to help students fuel themselves effectively to support their academics, athletics and wellness with special focus on disordered eating. In this role I work with a broad spectrum of sub-optimal fueling that ranges from student athletes struggling to adequately fuel their sport training (and incur an injury like a stress fractures) to students suffering from severe eating disorder requiring hospitalization. While the fields of sports nutrition and eating disorder nutrition counseling can be quite different, I am humbled by both roles and learn lessons every day that impact the perspective that I bring to my practice as a dietitian.

Improving an Athlete's Eating habits from a Food First Approach