Proper Nutrition During Training
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
As a Registered Dietitian, I get a lot of questions from Athletes on what to eat during a tournament, or even what to eat the night before an event. All of these are great questions, but the reality is good nutrition is most important during training. Good nutrition during training isn’t just about what to eat. It’s about combining healthy nutrients, timing of meals and including a wide variety of foods in your plan. As wrestlers transition from the offseason to the preseason, it’s time to get serious about eating for optimal performance, injury prevention and the gradual transition towards an appropriate goal weight.
Carbohydrates. Some Athletes, especially those involved in weight related sports, don’t want to even talk about Carbohydrates; there is so much negative misinformation out there about them. I often have to convince clients that Carbohydrates are our friends. And, like friends, there are “good” ones and “bad” ones. It’s the good Carbohydrates that can fuel our bodies for an effective workout, and when combined with other important macronutrients, such as protein and adequate water, it’s a winning combination. Carbohydrates can be the foundation of a great workout, not only physically, but mentally. They are our number one source of energy, and with wrestling being a mental sport as well as a very strenuous physical one, carbohydrates are essential. So, when I talk about “good” carbs and “bad” carbs, what does that mean? Good carbs are more energy efficient, and bad carbohydrates give us an initial short-lived spike in energy, followed by a crash. When you combine good carbohydrates with protein, they can give us efficient energy that lasts longer.
Good carbohydrates have fiber. Fiber digests slower and results in an increase in energy with a longer duration. Fiber is also helpful because it makes us feel fuller for longer, which comes in handy when trying to achieve your goal weight. Examples of good carbohydrates (high fiber foods) are beans, fresh fruit, whole grain starches such as brown rice and quinoa, whole grain breads and high fiber cereals.Carbohydrates are great for creating energy, but they don’t work alone. Combination of nutrients is essential for a good training program. Not only do you achieve the increase in energy, but protein can help energy last longer. In addition to helping create longer energy use, proteins assist in the building of muscles and also have a role in fluid balance. Sources of protein include lean meat, nuts, dairy and there are even foods that are both protein and carbohydrates, such as beans and quinoa. That’s an automatic Protein/Carbohydrate combination.
Timing in eating is also an important component in an effective training program. The timing of eating nutrients is not only what to eat, but when. Skipping meals before practice is like showing up without your gear. Consuming adequate and healthy meals consistently during the day can optimize your fuel for a great practice, repair and strengthen your muscles and help in training recovery by getting you fueled for the next practice.
The last major component of a great nutrition training plan is water, water and more water. Water regulates your body temperature, helps keep your joints moving and it has a role in transporting nutrients. Water is also calorie free. When we consume beverages, such as juice and soda in our plan, we are gulping away at unnecessary calories, which can lead to unwanted weight gain.
When you think about whether you have an effective nutrition plan during training, ask yourself the following questions. Have I ever felt worn out halfway through a practice? Am I prone to injuries early in the season? Now is the time as you enter the preseason to develop good nutritional habits to reduce injury, provide optimal energy to improve endurance, build muscle and achieve a healthy, gradual weight decline. –Janet Foster, RD, LD