Intake and Weight Management
Below is listed a basic set of daily nutrition guidelines. Please note that what an athlete needs to eat is not a set number, but is determined for each individual. This can vary greatly and is determined by their sport, age, gender, etc. For instance, a 19 year old endurance athlete that weighs 110 pounds would not have the same intake as a 250 pound football player.
Carbohydrates: Varies from 3 to 12 grams of carbohydrates per kilogram of body weight or 50%-65% of total calories
Proteins: Varies from 1.4 to 1.7 grams of protein per gram of body weight
Fats: Ranges from 20% to 35% of total calories
In sports such as wrestling, weight management is a huge thing and athletes can take extreme measures to stay in the game. Coaches, athletic trainers, and all of those others need to be hands on with an athlete’s nutrition to keep them healthy. First, a healthy weight needs to be determined that the athlete can maintain for the majority of the year, and then having very short periods where dieting is a part of their routine. Constantly trying to lose weight and then gaining it back very quickly is extremely unhealthy for athletes and can lead to eating disorders. The most important thing is finding the “happy medium” between energy expenditure and energy intake. If someone is trying to gain weight, they will need higher fat content and a higher energy intake; while if they’re gaining muscle, they need to shift to a higher protein intake. Taking in too much can of course lead to obesity. We have to find that balance in between where if is still healthy for the athlete. The same works for losing weight with an intake deficit.
If an athlete still insists on dieting and weight loss, it is important for them to understand that body changes take time. It is healthier for a slower weight loss to occur as it will help preserve muscle tissue and strength. Cutting energy intake dramatically can lead to increased amounts of emotional distress, increased risk of nutrient deficits and dehydration. This can also result in fatigue and loss of muscular strength.
References
Manure, M. M. (15, November 9). Weight Management for Athletes and Active Individuals: A Brief Review. Retrieved November 27, 17, from Weight Management for Athletes and Active Individuals: A Brief Review
Dunford, M., & Doyle, J. A. (2015). Nutrition for sport and exercise. Stamford, CT: Cengage Learning.
Carbohydrates: Varies from 3 to 12 grams of carbohydrates per kilogram of body weight or 50%-65% of total calories
Proteins: Varies from 1.4 to 1.7 grams of protein per gram of body weight
Fats: Ranges from 20% to 35% of total calories
In sports such as wrestling, weight management is a huge thing and athletes can take extreme measures to stay in the game. Coaches, athletic trainers, and all of those others need to be hands on with an athlete’s nutrition to keep them healthy. First, a healthy weight needs to be determined that the athlete can maintain for the majority of the year, and then having very short periods where dieting is a part of their routine. Constantly trying to lose weight and then gaining it back very quickly is extremely unhealthy for athletes and can lead to eating disorders. The most important thing is finding the “happy medium” between energy expenditure and energy intake. If someone is trying to gain weight, they will need higher fat content and a higher energy intake; while if they’re gaining muscle, they need to shift to a higher protein intake. Taking in too much can of course lead to obesity. We have to find that balance in between where if is still healthy for the athlete. The same works for losing weight with an intake deficit.
If an athlete still insists on dieting and weight loss, it is important for them to understand that body changes take time. It is healthier for a slower weight loss to occur as it will help preserve muscle tissue and strength. Cutting energy intake dramatically can lead to increased amounts of emotional distress, increased risk of nutrient deficits and dehydration. This can also result in fatigue and loss of muscular strength.
References
Manure, M. M. (15, November 9). Weight Management for Athletes and Active Individuals: A Brief Review. Retrieved November 27, 17, from Weight Management for Athletes and Active Individuals: A Brief Review
Dunford, M., & Doyle, J. A. (2015). Nutrition for sport and exercise. Stamford, CT: Cengage Learning.