Sample Meal Plan

Intro

This post is geared towards the nutritional needs for male high school wrestlers. the sport of wrestling uses all energy systems but predominantly anaerobic glycolysis. The ATP-PCr system is also used quite heavily. Due to this, nutritional needs and timing will favor a higher ingestion of carbohydrates and proteins within this athletic population. Below are some guidelines for macronutrient ingestion:

• The carbohydrate needs for wrestling fall between 5-8g/kg of body-weight
• 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.
• Athletes performing moderate training require 1.2 - 2.0 grams/kg/day of protein
• Athletes performing heavy training require 1.7 - 2.2 grams/kg/day of protein 
• High school wrestlers should aim to ingest .5-1.5 g/kg/day of fats within their diet

Nutrient Timing Recommendations

Pre-exercise

• A meal 4-6 hours prior to exercise
• A snack 30-60 minutes prior to exercise (30-50g of carbs, 5-10g of protein)
• Hourly meals consisting of .8g/kg/hr of carbs and .2-.4g/kg/hr of protein. 

During-exercise

• Fluid replacement of .5-1.0 liters/hour (water or sports drinks)      
• Exercise >90 min: 6-12 fluid ounces of carbohydrate-electrolyte solution every 10-15min   

Post-Exercise

• Carb/protein drink (1g/kg carb and .5g/kg protein) within 30min after exercise     
• High carb/protein meal <2 hours after exercise     

Supplementation Recommendations

Whey protein -  This protein is fast dissolving.  PDCAA score of 1. It is currently the most popular protein supplement on the market. This is in part to the rapid uptake of amino acids. It is often used immediately following a workout for fast replenishment. Wrestlers could utilize this following a practice or competition to ensure positive protein balance.

Casein Protein - This protein is the slowest dissolving of the three listed. PDCAA score of 1. This is a great protein to be taken by wrestlers due to the longer periods of fasting. It can be taken anytime dieting restrictions are in place to aid in making weight classes. Typically taken before bed it will help keep the body above the catabolic state due to its slower digestion.

BCAA's - It has been shown that BCAA's can play a role in fatigue, energy availability and muscle soreness. Improving damage mitigation is important especially at the intensities these athletes are pushed in wrestling. One study that saw significant changes in muscle mass and grip strength used 14g/day of BCAA's for 30-days (Kreider, 2019).

Mock Athlete Example

Athlete weight: 84kg

Activity level: Heavy

Calories: 4,200 kcal/day

Carbohydrates: 672 g/day = 8g x 84kg

Protein: 142 g/day = 1.7g x 84kg

Fat: 84 g/day = 1g x 84kg

Sample Meal Plan

The whey isolate should be taken in the morning along with breakfast for this athlete. BCAA's can be taken after the training session that they have for that day to refuel. Before bed the Casein protein can be taken to maintain a positive protein balance throughout their sleep. The diet itself may allow for supplementation to not be necessary if it is followed closely. The supplementation is just that "supplemental". 

Conclusion

It is feasible for a wrestler of this size to attain all dietary recommendations if they put effort into it. This may be difficult for some wrestlers to buy in to due to the sports inherent history of poor weight loss techniques. Though steps have been taken to promote healthy weight loss, there is still plenty of progress to be made to shift old habits. Wrestlers who are naturally at their weight class can benefit from a properly designed diet to ensure weight maintenance and adequate performance. 

References     

       Kreider, R. B. (2019). Essentials of exercise and sport nutrition: Science to practice. Raleigh, NC: Lulu.