Carbohydrates and Calories

    Introduction

The population of interest in this blog is male high school wrestlers. The typical activity type for this population utilizes the anaerobic energy system. High intensity exercise in a short bout followed by a limited amount of rest (<30 sec). This blog post will highlight the carbohydrate and kcal recommendations for this population.  

    Carbohydrates

The carbohydrate needs for wrestling fall between 5-8g/kg of body-weight. The wrestling weight classes in high school range from 47kg-130kg. There are fourteen weight classes in a high school lineup. The carbohydrate needs will vary for each individual wrestler based on the size of the wrestler and the estimated energy expenditure. 

    Calories

Caloric estimates are based on body-weight of the individual and the intensity of exercise. Males performing exceptional activity levels such as wrestling require 58kcal/kg/day. If the intensity of exercise is heavy and not exceptional that day, the requirement drops to 50kcal/kg/day. 

    Carbohydrate Supplementation

There are three carbohydrates that could be effective in improving athletic performance or reducing injury potential for high school wrestlers.

1. Glucosamine - Improves joint and cartilage health. Glucosamine can be implemented into the diet through supplementation or ingesting shell fish. Recommended daily value is 1,500mg/day. Adding this supplement to the athletes diet may reduce the risk of injury.
2. Glucose Electrolyte Solutions (Sports Drinks) - Improves time to exhaustion. Replenishes needed sodium and potassium levels following exercise. Recommended daily value 6-8oz every 10-15 min. Too much of this supplement can result in gastrointestinal upset as well as dehydration. 
3.  Vitargo (High Molecular Weight (HMW) Carbohydrates) - Vitargo is the brand name for this type of supplement. HMW carbohydrates are derived from potato starch and is roughly 3500 times larger than dextrose. Studies have shown that HMW carbohydrates are absorbed faster in a two hour window than dextrose or maltodextrin. This obsoprtion means faster glycogen replenishment. Secondly, HMW carbohydrates have a faster gastric emptying rate than dextrose or maltodextrin. The recommended dosage is 75g following 2 hours of exercise. Supplementing HMW carbohydrates can be beneficial to male high school wresters who are competing in full day tournaments. These tournaments typically last from 7am (weigh-ins) to 4pm (or later) finals. Within this time, athletes can compete in anywhere from 2-5 matches. The quickest replenishment of carbohydrates may be necessary for optimal performance outcomes. 

    Sources

Nutrition for Sport and Exercise (3rd ed.) by Marie Dunford & J. Andrew Doyle, Cengage Learning