🤷‍♀️Are you stumped on how to feed your youth wrestler? Start with these basic principals to guide your decisions...
✨✨Research Backed Nutrition Recommendations:
1.) 5-7 grams of 🍌carbohydrates per kg of body weight (Nutr Today 2017 Oct 21;53(1):35-39. doi: 10.1097/NT.0000000000000238)
2.) 1.4 - 2.0 grams of 🥩 protein per kg of body weight (J Int Soc Sports Nutr. 2007 Sep 26;4:8. doi: 10.1186/1550-2783-4-8 Yr)
1️⃣ Go to Google💻 and convert your wrestlers weight to kg... so type "67lbs to kg" 👈use your wrestler’s weight
2️⃣ Start with these recommendations and adjust their food intake up and down based on their performance, how well they rest, and their perceived energy levels throughout the day
🧮 So let's do the math... for my 30.3 kg child, I came up with a minimum of 151 grams of carbs (30.3 kg x 5g carbs = 151.5 g)
.....30.3 kg child x 1.4 grams protein 🥩= 42.4 g protein (I said something lower in the video... don't be dogmatic about it... every bit counts if your child has not been eating enough in the past)
✅Download MyFitnessPal and become familiar with how many grams of protein and fat are in your athletes food and adjust up and down based on your wrestlers needs
👍🏻Start there, and work your way into a good nutrient intake... this doesn't have to be perfect. Just make sure your wrestler is eating ENOUGH :)
🙏Have a great day and God bless!
See more wrestling 101 videos here! th-cam.com/play/PLmfM0t7bYrMkCh2b6iQ108jr_HGwZpAGC.html&si=bfsTkMJ3z_zDjyrJ
Check out club tournament videos here:
th-cam.com/play/PLmfM0t7bYrMny1NURUWKMNSEnapxwbBiX.html&si=C59hDb_ptKpD5ajU
Check out our growing coaching videos: th-cam.com/play/PLmfM0t7bYrMnnDRR6s4-0k1NoaKNOH3yK.html&si=Lh6Vk-7H9DVo_Pmk
Thanks @mondalscreen for the sound effects!
#nutritionforathletes #macros #youthwrestling #wrestlingmom