by Brendon Lowe

It seems that every time you flip on the television there is a new fad diet or miracle pill that “burns fat while providing hours of energy.” I’m here to tell you that it’s called a fad diet for a reason. These methods of dieting are just that… fads. You may see initial decreases in body fat, but then a plateau is reached and the loss stops. Also, this weight loss is often at the cost of much needed energy which is needed for the grueling sport of wrestling that we have become addicted to. If you take anything from this article, please let it be the understanding that the ONLY true and effective method of weight loss is a balanced diet.

Dieticians all over the world have made the comparison of a person’s body to a car. Yes, our bodies are like cars in that they require some sort of fuel in order for them to function correctly. But, they miss out on the point that different vehicles require different types of fuel to function optimally. Optimally is the key word in that last statement. If a Ferrari was filled with standard grade fuel it may still drive, but the performance of the engine will suffer for such a poor choice. Your diet must be chosen with the same type of consideration. Anyone can stuff a cheeseburger in their mouth and then hit the mats for practice, but your training will surely falter.

You will also have to take into consideration what your training goals are when balancing your diet. The speed and agility of that Ferrari is a far cry from the strength and torque of a semi truck. So, the fuel selection will fall under opposite ends of the spectrum. The same will be said about the difference between training for speed and training for strength (two extremely important aspects of wrestling). When training for speed you body needs different a fuel balance than when training for strength.

The three sources of fuel that our bodies use come in the form of proteins, carbohydrates, and fats. Yes, your body must have fats to function correctly. Fats are mostly burned through long and slow paced activities. These types of activities are usually counterproductive for wrestling, so you should usually consume a constant amount of fats throughout the year. The other two sources of energy, however, will continue to fluctuate depending on your activity types and intensities.

Proteins are easy. They are responsible for building your muscles back up after a hard workout or competition. Just picture the last weight session that left you debilitated and laying on the weight room floor. You were virtually crippled by the ungodly squats so you think about crawling out to your locker. But your arms refuse to comply because you destroyed them with those supper sets of curls and triceps extensions. All of that sweat and agony is futile without enough protein to rebuild your muscles. So, during the strength phases of training it is crucial to increase your consummation of proteins. During your strength training, about 20 % of your calories should come from protein. For simple purposes, multiply your bodyweight in pounds by 1.2. This will be the grams of protein you should eat throughout the day on a strength day.

Carbohydrates are a bit more complex. The two types of carbs that I spoke of last month must also be balanced according to your activity types and intensities. Complex carbs, such as starches, are slow burning and provide energy for low intensity long distance activities. They should be used for those long distance runs during your endurance training days. On the other hand, your body always needs simple carbohydrates, such as the sugars found in fruit and vegetables. These are quicker burning and provide quick sources of energy for your muscles. If you have a high intensity training day then you will need an abundant supply of carbs in your body to avoid early fatigue.

Carbohydrates should be the majority of your diet throughout the year no matter what type of training that you are involved with. The balance will sometimes reach as high as 65-70% of your total calories for those extra grueling days of torture that wrestlers are sadistically addicted to. In simple form multiply your bodyweight by 4 to get the total grams of carbohydrates for a day of extremely high intensity activity. For low to moderate intensity, multiply your bodyweight by 3.2.

Be very leery about any diet that drastically reduces any of these three sources of energy. These diets are geared towards the sedentary population and show results for a minimal duration. An athlete using a fad diet will be seriously deficient of crucial energy sources. Keep your diet balanced and your performance level will undoubtedly optimize your training effects.

This month’s nutrition extra: Your body needs very specific amounts of certain vitamins that you may not get from your current diet. Everyone should take a good daily multivitamin. You will definitely feel the difference.