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Copyright 2004

WrestlerDiet.com. 

All Rights Reserved.

Front Cover

Copyright Page

Table of Contents

Acknowledgements

Preface from "The Wrestler's Diet"

Introduction—How to Use This Book

The Parents’ Role in a Young Wrestler’s Health

What Determines Your "Natural" Weight

Determining Your Wrestling Weight

    Weight Class Certification

    Percent Body Fat

    Minimum Body Fat

Losing and Maintaining Weight

How Conditioning and Weight Training Relate

    to Weight Control

Nutrition

    The USDA's Food Pyramid

    The "Athlete's Food Pyramid"

"Anywhere" Guide to Serving Sizes

Calories

    Calorie Burning Calculator

Nutrients and Diet Components

    Water and Other Fluids

    Carbohydrates

    Fiber

    Protein

    Vitamins and Minerals

 

 

 

        Sodium: an Important Mineral

How to Read Food Labels

Food Preparation Tips

Diet Foods

Understanding Hunger

When You Should Eat

    Eating During the Off-Season

    Eating Before and After Workouts

    Eating Before Competition

    Eating After Weigh-ins

Hydration Guidelines

Sample Fluid Intake Log

Eating on the Road and Eating Out Wisely

Ways of Weight Control to Avoid

    Dehydration

    Fasting   

    Fad Diets

    Diet Pills, Diuretics, Laxatives and Emetics

Eating Disorders and Wrestlers

Nutritional Supplements

    Steroids

    Protein and Amino Acid Supplements

    Carbohydrate Supplements and "Energy" Bars

    Creatine

    Over-the-counter Vitamins and Supplements

Caffeine

Tobacco, Alcohol and Illegal Drugs

 

 

Bringing it All Together

Appendix A: How to Estimate Your Minimum 

  Weight and Appropriate Weight Class

Appendix B: Sample Meal Plans

Appendix C: Sample Restaurant Menus

Appendix D: Selected Web Sites

Appendix E: Carb Reference Chart

References

Index

Bonus Section

·    Cauliflower Ear

·    Concussions

·    Head Injury Fact Sheet

·     Guidelines for Parents of Children in Sports

·    Herpes & Cold Sores

·    Illness Prevention

·    Impetigo

·     Muscle Cramps

·    Nosebleeds

·    Ringworm & Tinea

·    Rules of the Room

·    Skin Care

·     Strains & Sprains

·     When to Use Heat & Cold for Athletic Injuries

Back Cover

Contents

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