Meal Planning Simplified

Food is typically a contentious topic in wrestling. There's the team that believes you should wrestle at your natural weight, and the other team which believes that cutting weight is more advantageous. However, cutting extreme amounts of weight will not provide a healthy athlete in the long run. Eventually, the body breaks down and what could have been a long healthy career is cut short. 

Nutrition for wrestlers is the key to success that takes your game to a new level. In previous posts, we've discussed strategies around eating at home, at competition, the mentality around why we eat like we do, and a lot on the importance of hydration. We have inched closer and closer to breaking down what we should eat at meal times, and this concept is called plate models. 

Three Versions of Plate Modeling

First, let's learn about the three versions of the plate model. The pictures below are the same images used for years at the Olympic Paralympic Training Center. It's what the Team USA dietitians use to educate elite athletes to help clarify the best choices based for each training phase. Just because you are an elite athlete, it doesn't mean you automatically understand the best way to fuel. This takes practice! In each picture the food groups repeat, but the portions of each food group changes. The key to success is consistency. Whether you're at home, a friend's house, or at a buffet, try your best to follow these models and to learn how to eat more intuitively while your training needs shift over time.

click to enlarge

click to enlarge

1) Easy training/weight management 

When you have a light day or an off day, the level of energy you are expelling is much less. The easy training plate is divided into 3 sections. 1/4 of the plate is devoted to protein, another 1/4 to whole grains, and 1/2 of the plate are fruits and vegetables. On the blog with Othella Lucas, she discussed the importance of eating a variety of color. Here is your chance! If you typically go the salad direction for you vegetable choice, notice dressings are included in the healthy fats area. You should know what is in your dressing! Try making your own so you know exactly what it's made from (store bought dressings can have a laundry list of ingredients). Olive oil, vinegars, mustards, lemon, and honey are some of the ingredients you can combine to make your own salad dressing.

Notice the dotted line for weight management. If you are doing light training or taking time off but need to maintain your healthy weight, decrease grains by 1/4 and increase protein by the same amount. Many of you may be thinking, shouldn't i exclude carbohydrates entirely? My question to you is, you're still breathing right? You have a certain amount of calories that you expel every day called your resting metabolic rate. You can think of it as the calories you will burn if you laid on the couch all day and just breathed, digested, and maintained all your healthy organ function, your tissues, and your muscle.

CLICK TO ENLARGE

2) Moderate training 

This kind of training consists of around 2 workouts a day, with one workout being technically focused and the other endurance. This plate model will be your base line from whether you need to adjust up or down based on work load. Compared to a light training day, grains have increased and should be consumed in equal amounts to your vegetables. 

Protein intake during moderate training has remained the same. This does not include the need to add a recovery option of protein 30-60 minutes after training to help support muscle recovery. A peanut butter sandwich, chocolate milk, or cereal with milk or yogurt are great options post-workout. Re-fueling around workouts is a great time for your body to absorb the nutrients it needs, as well as fluids containing a rehydration component. 

When foods are rich in fiber (i.e. fruits, vegetables, and carbs) and you consume whole grain carbohydrates (these take longer to digest and help you remain fuller, longer), you are doing your part to help maintain a healthy body weight and prevent insulin spikes. When you eat carbohydrates which do not contain fiber along with the sugars, your blood glucose is spiked and you become hungry again, faster. This means you have to keep eating more of that same food in order to remain full. This is a lesson in reading labels and eating proper amounts of fruits and veggies. Focus on consuming around 25 grams of fiber throughout the day. 

Even though these plate models don't discuss it, be sure that you are waking up and eating a balanced breakfast. You need to replace what you lost during an overnight fast by replenishing your blood sugar, or glucose levels, as well as glycogen (carbohydrates) and fluids. Eating breakfast sets up your day with more energy, and will decrease the extreme hunger pains you get later in the day that are hard to satisfy.

Potential breakfast options:

  • vegetable omelette, breakfast sausage or bacon, whole grain toast with butter

  • waffles with peanut butter and fruit smoothie

  • oatmeal with dried fruit/nuts and eggs

CLICK TO ENLARGE

3) Hard training/competition day

When the workload has increased, your food choices need to reflect that change. Training should have two relatively hard workouts, or could reflect eating for/after competition day. During competition (and after proper weight management), you require extra fuel from carbohydrates. This should be reflected in food choices during the event, and the day after the event. Proper rehydration during hard training and competition is key, especially for wrestlers. See the rehydration schedule for more on hydration. Keep things as close to the original whole food as possible, and keep things simple. Here are a few more tips when working on your food choices throughout any of these models:

When you consume saturated and trans fats, these foods can increase inflammation and decrease recovery. This means staying away from highly processed foods. The more the protein or fat has been processed or fried, the less it provides the recovery your body needs. Lean proteins, fish, avocados, nuts, seeds and olives are great alternatives when temped to go processed. 

Vitamin and mineral dense (also rich in antioxidants) foods can support your immune system during intense training. This means choosing fruits and vegetables with a variety of rich and dense colors. You know that kale craze going on? Well besides the the fact that it’s over played, the general public is not far off on kale's ability to be rich in vitamins due to its deep color.

Notice throughout the models, high sugar rehydration drinks are not included. This is because they should never be consumed along with your daily meals. However, rehydration is extremely important My first recommendation is to start reading the labels of the recovery drinks you already consume. Does it contain ingredients you cannot pronounce? Try to find a better option. Potassium and sodium are the two components which are key to rehydration. These should be consumed during or directly after a workout. 

As always, seek advice from a medical doctor or sport dietician for any food restrictions, allergies, or medical specifications. This is only a general guideline to be used as part of your research towards a model that works best for you. Only a medical or nutrition professional can create an individual plan specifically for you and your needs. 



Othella Feroleto: Learning Whole Nutrition

Basic nutrition is no longer common place in our world, especially in the US. When it comes to making good decisions, we've unfortunately never been given the right tools. As we live our lives on the go, we reach more for alternatives than for whole foods. Even as athletes, we are still faced with the misconceptions that society instills. How do we educate ourselves to rise above the ideas that most of our peers and the people around us believe to be true about nutrition? We've brought back world medalist Othella Feroleto to help us address common misconceptions and to give us helpful tips.

Why do we still think carbs are the enemy?

One of the main reasons the general population views carbohydrates as an unhealthy food group, is because they’re often placed in a single category. All carbohydrates are broken down into sub-categories to include vegetables, fruits, grains and starches. A more accurate statement would be, “bad carbs are the enemy.” Avoiding convenient foods is a start toward moving into a better direction. This includes food that is fried, high in additives, preservatives, and are highly processed. Always read the back of the food labels. If you can't pronounce it, don't eat it! By believing you shouldn't eat carbs and eliminating healthful sources of carbohydrates could result in countless negative health consequences. This includes eliminating whole grains, potatoes, leafy greens, and a variety of fruits. Make sure you are eating your carbs! 

Protein is the new black, so how do we know we are getting enough protein?

The best way to ensure you are consuming the proper amount of protein is by keeping track. When physically active, men and women require 1 gram of protein per kilogram of body weight. Do the math and know your individual needs based on your current weight. Food labels are a helpful tool, they provide nutritional facts that can aid in determining your daily nutrient goals.

This doesn't mean you need to increase your protein by adding more animal products. Protein is available to you in many different forms. Vegetables, beans, brown/black rices, oatmeal, quinoa, nuts and seeds are high in protein. The more often you can add these to your meals, helps your protein add up by the end of the day.

Why is it important to diversify our plate of food? 

Creating a colorful plate of foods encourages the habit of consuming a variety of nutrients. There are many phytochemicals in red, orange, green, purple and yellow vegetables that support body functions on a cellular level. Phytochemicals are chemicals found in raw fruits and vegetables that are disease preventative. It's the reason we are encouraged to eat them! If we look at our plate and notice mostly white or color-less foods, we can be sure that we are depriving our bodies of nutrients. Color-less foods are often void of the properties that help us stay full. They are fast burning and we become hungry again quickly. The more colorful your plate, the longer it will take for you body to break down all the nutrients, which helps you remain fueled for training! Be adventurous when choosing meal options and enjoy the foods you’re eating.

What are some of the best foods for wrestlers to put on their plate? 

Carbohydrates are a very important macronutrient for wrestlers. Potatoes, brown and wild rice, whole grain breads, starches and vegetables like zucchini, squash, cauliflower and leafy greens are a few worth mentioning. While protein has its role in maintaining the health of athletes, carbohydrates are especially vital because of their energy producing capabilities. Both carbohydrates and proteins contribute to recovery. Choosing healthy fats and lean sources of protein like most seafood, chicken, turkey and eggs are also a wise choice when deciding what to place on your plate.

Othella Feroleto is a Military worlds bronze medalist, University Worlds bronze medalist, Senior world team alternate, 3x University world team member, 2x College Nationals Champ, and 2x Senior nationals runner up. She has her Bachelors of Science in Public Health and is currently pursuing her Masters degree in human-nutrition and dietetics.

Othella Feroleto: How to Use Protein Supplements as a Female Wrestler

By Othella Feroleto

Photograph by john sachs

Photograph by john sachs

Othella Feroleto is a former athlete for the US Army World Class Athlete Program, has an extensive wrestling resume, and is now pursuing her masters degree in human-nutrition and dietetics. We are thrilled to have nutrition advice from someone who has wrestled and traveled the world. That kind of experience helps you advise younger wrestlers who are looking to reach a new level of training. 

The world of supplements can be vast, and it's important to do your research and have the correct information that best suits your needs. We asked Othella four of the most asked questions when it comes to how to start supplementing with protein.

What should I look for in terms of a good protein?

When selecting a protein supplement, it’s important to determine the reason for using it. Using protein primarily for recovery is smart, because these nutrients are best absorbed in liquid form. Vegetarians and vegans will obviously choose supplements derived only from plant sources. Dairy and animal proteins can contain more calories, and is something to consider. Pay close attention to the list of ingredients, and specifically avoid added sodium and sweeteners when possible.

The nutrition of female athletes should include those nutrients lost during natural occurrences following puberty.

When should I be taking protein?

Supplements should be used in addition to whole foods, and not as a replacement. Protein supplements are a convenient substitute for individuals with restrictive diets, when traveling for competition, or for those seeking creative ways to incorporate more protein into their diets. Protein should be consumed throughout the day, as well as within 90 minutes following vigorous physical activity.

How does it benefit a female wrestler?

It is imperative for wrestlers to have a consistently well balanced diet, as the high intensity workouts are very depleting. The amino acids found in complete proteins reconstruct muscle building tissues that are broken down during training. The nutrition for female athletes should include those nutrients lost during natural occurrences following puberty. Calcium and vitamin D are two vitamins worth mentioning and should be taken together if consumed as a supplement. Eating leafy greens and colorful fruits and vegetables regularly is a natural way to include vitamins and minerals needed to support bone and tissue health.

How will I know when I need protein?

Protein needs change based on the level of physical activity. Some athletes enjoy weight training more than others, and those individuals should adjust protein demands based on fluctuations in their training regimen. Be aware of what’s going into your body. Read labels and refer to a registered dietitian for expert opinions on which supplement best suits individual needs.


Othella Feroleto is a Military worlds bronze medalist, University Worlds bronze medalist, Senior world team alternate, 3x University world team member, 2x College Nationals Champ, and 2x Senior nationals runner up. She has her Bachelors of Science in Public Health and is currently pursuing her Masters degree in Human-nutrition and dietetics.

 

 

7 Tips to Prevent Overeating

Wrestlers and athletes spend years learning how to eat better for performance, and then transfer that knowledge to life. Once you've weeded through all the nutritional knowledge, you'll find that a few tips are tried and true. Below are techniques that help with learning your body, and how to appropriately portion your meals throughout the day. 

Start your day with 1 glass of water

Wrestlers need a lot of water to stay properly hydrated. Our workouts consist of high intensity burns that include a lot of sweat and often is not replaced. Besides needing the fluid for sweat, water helps support the functions of our organs. Stay on top of your hydration to optimize your performance by drinking 1 glass of water as soon as you wake up. This sets the tone for your day as you should plan to continue to drink 2 glasses around each meal. This will help keep you fuller longer and ready to sweat at practice. 

Include protein in each meal 

Protein helps you stay fuller, longer. Including protein in your snacks can be beneficial to help prevent overeating at meals. This category includes chicken, fish, beef, eggs, dairy products, beans, and nuts. Be diverse in your protein intakes, and use a protein supplement for when you cannot consume enough protein in your snacks or meals, or as a convenient tool around training sessions. A protein supplement will also be a great tool for athletes who are vegetarians or vegans. 

Focus on 5-6 meals a day 

There have been many studies which concluded that eating smaller meals more often has lead to less over eating. For athletes, this is also a great way to avoid the midday hunger pains. High level athletes will eat almost every 2-3 hours depending on how many calories they burn. Remember, as your muscle mass increases, so does your metabolism. Make sure to eat before and after each workout. 

Use visual cues when building your plate 

How often have you been to an all you can eat buffet and stacked your plate with food you had no business even trying to eat? I know my eyes have been bigger than my stomach! When you have visual queues for your portion sizes, it becomes helpful when filing your plate at home or in any situation. Your protein choice should be about the size of a deck of cards or the size your palm. Carbohydrates should be about the size of your fist, and the rest can be filled with vegetables (I know you ALL eat your vegetables). Healthy fats such as nuts and oils should fit in about 2 spoonfuls. 

Meal prep to help prevent raiding the pantry 

Meal prepping is becoming a great tool for athletes and everyone in between. It helps limit choices, and you will always have your staples of a favorite protein, veg, and carb available for a meal. When you know what you are eating, you won't turn to unhealthy snacking before the next meal. You also won't have that worry about being full enough, as long as you are meal prepping efficiently. Check out the blog I wrote on how to meal prep for beginners here

Make your own snack packs 

There is nothing worse than being in a major hunger emergency. If you are in the middle or end of your season, you are getting in awesome shape and starting to burn the most amount of calories. This means your body will be demanding nutrients every 2-3 hours to sustain all that muscle mass you have put on. Don't get caught in a place where having a nutritionally balanced snack is not on hand and fast food or unhealthy choices are your only option. Check out the blog here on great snack options. 

Start a food journal

This is not a calorie counter. Let me say this again: this is not a calorie counter! A food journal is a tool that helps you recognize patterns. It is very difficult to make changes in the way you eat if you don't have a clear understanding of your habits. I used a food journal when I needed to go up a weight class and I had to find opportunities to add more nutrition, even when I didn't think it existed. They only way I was able to find change was by journaling and reflecting on my habits over weeks and months. If you have goals to include more water and more vegetables in your nutrition, you need to know where you have a deficit to make up. Log what you eat for meals, snacks, and how much water you drink. Don't try and eat perfect for the journal's sake, eat how you normally do so you can actually make improvements.

How to Jump on the Meal-Prep Bandwagon

If you are up to date on athlete trends, you'll have heard about meal prepping. Not only are there countless articles you can read on how to actually meal prep, but also instagram accounts showing others' gorgeously stacked tupperware for their week's meals. But who is actually using this and using it well? And is it actually benefitical for athletes?

I was certainly skeptical of the trend when it first came around. It seemed like it was only for the people who decide to restrict their nutrition for a certain reasons, or for the elite body builder. After speaking with many nutritionists and dieticians, I started seeing the benefits of what could be of meal-prepping and decided to give it a shot. 

I incorporated meal-prepping into the 2015-2016 year leading into the Olympics. I was noticing that I would have a hard time with snacks and being consistent with my nutrition in between practices. Have you ever found yourself so desperately hungry before a workout that you resort to eating an entire box of mac and cheese, only to still be hungry? Yup, that was me too. Once I started incorporating structured meal-prepping, I discovered that I remained fuller longer, and I was no longer having to cook when I was fatigued after a workout. Here's some tips that help you get started with meal prepping:

Get yourself a serious tupperware collection

I used big ones, and meal sized ones to store all the food I prepped. You don't have to divide all your meals up day by day into smaller tupperware. Unless I took a meal to go, I typically kept everything in larger containers and served myself as needed. You can employ whatever strategy works best for you. 

Plan to cook twice a week 

It's helpful to change things up half way through the week, and it's also difficult to have a lot of your cooked items remain fresh for a full 7 days. Schedule time to meal prep at the beginning of the week, and half way through. 

Stick to a protein, carb, and veg for each meal

Make things simple and use a plate model. Depending on how much you are training, your protein/carb/veg proteins will change, so be prepared to prep the right nutrition pertaining to where you are in your training cycle. Never seen a plate model? I'll be doing a blog on that soon!

Be prepared to get sick of eating the same way 

Consistency means sticking to a plan, and sometimes that plan can be boring. However, it certainly works! You are getting the proper nutrition you need for each meal, and often that is well worth the monotony. Read up on others who are trying new things for their meal-prepping to get inspiration for changing up the routine! 

Rice cookers are an added bonus 

There aren't a million tools you need in your kitchen in order to meal prep. However, having a rice cooker that will make perfect rice can make your life easier. Cooking rice in a pot often requires your attention, which is not ideal when you already have the other components of your meals to prep. Something simple that makes a few cups of rice (check a local thrift store!), will do just the trick in making your meal prepping a little less involved. 

My sample meal prep

Sunday Meal Prep:

Cook One 5oz chicken breast per meal

Roast sweet potatoes for a snack or instead of a grain

Roast mixed vegetables for about 1 cup per meal

Cook brown rice or quonia for about 1 cup per meal 

Have apples sliced for snacks with peanut butter

Wednesdays or Thursday Meal Prep:

Prepare Turkey/Beef Chili

2-4 cups of rice 

Roasted vegetables 

Apple slices for snacks

I made my breakfast fresh each morning, which included 2 eggs and 1 cup of oatmeal. Either can be prepped if you have limited time in the morning. If you've tried meal prepping, post what you liked or didn't like about the process!