ABSTRACT
The maximal gastric emptying rate is about 1 L/h or 2.2 lbs/h, less for energy dense solutions such as chocolate milk. This should be taken into consideration when one is rehydrating from dehydration. Additionally, there is only enough stored muscle glycogen for 4.3 collegiate matches in a high-glycogen state. Thus, it is prudent to eat a high-carbohydrate diet (8–10 g/kg CHO/day) at all times during the season. Additionally, eating foods with high sodium concentration during the season will help to maintain hydration status. Prior to major events, it would appear important for the wrestler to eat a high-carbohydrate diet and reduce his/her activity level for 3 days prior to the event to maximize muscle glycogen concentrations.
