ࡱ> %` bjbj .̟̟'JBJBJBJB,vBN.DDDDDDDDNNNNNNN$PhzR|)Nu9FDD9F9F)NDDNGGG9F.DDNG9FNGGGDD pJ9JBgFjGHN0NGRFRGRG$DLD6G E,LEDDD)N)NG DDDN9F9F9F9F.22 EATING FOR WRESTLING PERFORMANCEWrestlers need to maintain high energy levels to fuel their intense workouts. They also need to be conscious about controlling their weight. In order to provide their body with fuel and nutrients and control their weight, wrestlers need to concentrate their nutritional efforts on eating foods that are high in complex carbohydrates and low in fat. Contrary to some opinions, wrestlers can eat a healthy, balanced diet and still control their weight. The key is choosing low-fat, high carbohydrate foods that contain important nutrients. The following are examples of foods that have high energy content without unwanted extra calories. Fruits: Fresh, frozen, canned or dried Fruit JuicesGrapesApplesKiwiApplesauceOrangesApricotsPeachesBananasPearsCantaloupePineappleFruit CocktailPlumsFruit SaladRaisinsFruit Roll-upsStrawberriesGrapefruitVegetables: Fresh, frozen, or canned. Canned vegetables are higher in sodium which can cause additional fluid retention and added weight. Fresh or frozen vegetables are lower in sodium and high in nutrients. Vegetable JuicesGreen BeansAsparagusPeasBaked Beans and Chili BeansPotatoes, baked or boiledBroccoliSpinachCarrotsSweet PotatoesCauliflowerTomato SauceCornTomatoesDried Beans and PeasZucchiniBreads: Thicker, heavier, whole-grain breads have more carbohydrates than thinner, lighter bread. This makes them slightly higher in calories, but those are nutritious calories that can be used for sustained energy as well as a source of vitamins and minerals. A good goal is to eat whole-grain products one-half of the time. BagelsMuffins, adding fruit such as blueberries adds carbohydratesBiscuitsBran MuffinsPancakesBreadPita BreadCorn BreadPizza, cheese or vegetarian with thick crustDinner RollsRice CakesEnglish MuffinsSandwich BunsLow-fat CrackersTortillasWafflesCereals and Pasta: Adding whole milk to cereal, or fatty meat sauce to pasta greatly increases the amount of fat calories. Eating cold cereals that are fortified with vitamins and minerals are excellent sources of energy. Cereals high in sodium should be chosen less often than those low in sodium. Cereals, hot or cold, except granola which is higher in fat content: Macaroni, Noodles, Rice (white or brown), Spaghetti, Stuffing, from mix. Dairy Products: Choose low-fat whenever possible. Cheese (low-fat)Pudding (made with low-fat milk)Cottage Cheese (low-fat)String CheeseFrozen Yogurt (low-fat)Yogurt (low-fat with or without fruit)Milk, skim (white or chocolate)Desserts: Choose those low in fat or sugar whenever possible. Angel Food CakeGranola Bar (plain)Animal CrackersLow-fat Frozen YogurtBrownies (made without oilPopcorn (air popped with no butter)and no frosting)PopsiclesCereal Party MixPretzels (no butter)Frozen Fruit Juice BarsPudding (made with low-fat milk)Fruit Bars (ie, Fig Bars)SherbetGingersnapsToppings (honey, jam or syrup)Graham CrackersVanilla WafersWrestlers also need adequate amounts of protein to build, maintain and repair body cells (especially muscle tissue), help the body resist infection, and regulate body functions. Care should be taken to eat food containing protein that is also low in fat. The following foods are the best choices for weight conscious wrestlers wanting moderate protein, low-fat foods. These foods provide adequate amounts of protein for student athletes, without unwanted extra calories. Meats: Care should be taken to choose meats that are low-fat (10% fat or less) and low-sodium. Some processed meats may be low-fat, but they are often extremely high in sodium. If using lean ground beef in casseroles, tacos, chili, etc., it can be rinsed with water after it is cooked. Rinsing significantly reduces the fat calories. Meats should be broiled, baked or grilled to keep the fat content to a minimum. Beef (lean such as round, sirloin or tenderloin) Chicken (skinless, white meat is lowest in fat) Fish Luncheon Meats (95% lean, but be careful of the sodium content) Pork (lean such as Canadian Bacon or ham, but be careful of the sodium content) Tuna (water packed) Turkey (skinless, white meat is lowest in fat) Venison Wrestlers should also be sure to drink adequate amounts of low calorie beverages. By selecting drinks that are low in calories, a wrestler can drink as much as he desires without risk of added calories. Beverages: Drinking enough fluids to remain hydrated is essential to health and performance. Water and beverages containing nutrients are the best choices. Water (Minimum of 6-8, 8 ounce glasses per day) Milk (Minimum of 3-4, 8 ounce glasses per day) Juices, fruit (unsweetened) and vegetable Sports Drinks Diet Pop, decaffeinated Iced Tea, unsweetened & decaffeinated Fats and Oils: Select dressings and oils that are fat-free, or low-calorie. Substituting equal amounts of applesauce for cooking oil in recipes greatly reduces the calorie count. Fat-free or low-fat gravies Fat-free or low-fat mayonnaise Fat-free or low-fat salad dressings Substitutes such as Molly McButter or Butter Buds SAMPLE MENUS AND SNACKS BASED ON AN APPROXIMATE 2000 CALORIES A DAY (Based on 3 meals with a snack) DAY 1 Breakfast: 2 medium (6") pancakes cup low-calorie syrup 1, 8 oz. cup skim milk 1, 4 oz. glass orange juice Snack: 1 orange Beverage (water, at least 1 glass) Lunch: 3 slices (3 oz.) turkey, 2 slices bread, low-fat cheese, lettuce & tomato 1 medium lettuce salad with 2 Tbsp. low-fat dressing Beverage (water, at least 1 glass) 2 vanilla wafers Dinner: 1, 3 oz. broiled chicken breast, no skin 1 cup broccoli cup mashed potatoes, with skim milk 1 dinner roll 2 cups skim milk cup applesauce DAY 2 Breakfast: 1 bowl (cup) cold cereal 1 banana 1 cup skim milk 1, 4 oz. glass grapefruit juice Snack: bagel, with jam Beverage (water, at least 1 glass) Lunch: 3 oz. water-packed tuna, 2 slices bread, 2 tsp. low-fat mayonnaise made with lean ground beef 1 small bowl chicken noodle soup 1 cup skim milk Carrot sticks 1 apple Dinner: 2 cups spaghetti noodles, cup tomato sauce 1 med. lettuce salad, 2 Tbsp. low-fat dressing 1 cup skim milk 2 bread sticks 1 cup grapes DAY 3 Breakfast: 2 slices toast, with jam 1 grapefruit 1 cup skim milk Snack: 1 banana Beverage (water, at least 1 glass) Lunch: Pasta salad with 1 cup cooked pasta, 1 cups raw vegetables, 2 oz. lean ham, 1/8 cup low-fat Italian dressing 1 cup skim milk cup applesauce Dinner: 2 bean burritos with 2 small flour tortillas cup fat-free refried beans, 2 Tbsp. grated cheese tomato, lettuce & 2 Tbsp. salsa cup rice 1 cup skim milk cup canned peaches DAY 4 Breakfast: 1 cup cooked oatmeal with cup raisins 1 cup skim milk 1 orange Snack: 4 graham cracker squares Beverage (water, at least 1 glass) Lunch: Stir-fried vegetables with 1 cup broccoli cup carrots, 1 tbsp. soy sauce 1 cup rice 1 cup skim milk 1 cup strawberries 1 small dinner roll Dinner: 3 oz. lean steak 1 large baked potato with low-fat cottage cheese 1 medium vegetable salad such as spinach or lettuce mixed with other vegetables (carrots, celery, radishes, etc.), 2 tbsp. low-fat dressing 1 cup skim milk 1 slice angel food cake DAY 5 Breakfast: 2 slices of toast with jam cup grape juice 1 cup skim milk Snack: 1 small bran muffin Beverage (water, at least 1 glass) Lunch: 1 sandwich bun, 3 slices (3 oz.) lean ham 1 slice low-fat cheese 10 (1 oz.) pretzels cup applesauce Celery sticks 1 cup skim milk Dinner: Tuna-noodle casserole (1 cup noodles, 3 oz. water packed tuna) cup cooked peas 1 small dinner roll 1 medium lettuce salad, 2 tbsp. low-fat dressing 1 cup skim milk 1 frozen fruit juice bar DAY 6 Breakfast: 1 blender drink, includes 1 banana 1 cup skim milk, 1 tbsp. peanut butter 1 slice toast with jam Snack: 1 banana Beverage (water, at least 1 glass) Lunch: 1 small lean hamburger with bun 10 pretzels 1 cup skim milk 2 fig bars cup pears Dinner: 3 oz. lean pork roast cup cooked rice 1 cup cooked broccoli 1 bread slice with margarine 1 cup skim milk DAY 7 Breakfast: 1 cup cold cereal, skim milk 1 banana cup fruit juice Snack: 1 fruit Beverage (water, at least 1 glass) Lunch: 3 slices (3 oz.) lean chicken, 2 bread slices, !"# < =     4 5 J K _ ` | }  w x     0 1 7 9 ҵҢҌnjҵnj+hkhH56>*CJOJQJ\]aJ%hkhH5>*CJOJQJ\aJ"hkhH5CJOJQJ\aJhkhHCJaJhkhHCJOJQJaJhkhH5CJ$OJQJ\hkhHCJ$OJQJaJ$7"#> wwwggdd$If[$\$gdH dd[$\$gdHhkd$$If!06234ap $dd$If[$\$a$gdH ~nndd$If[$\$gdHkd$$If0y!06234ap ~nndd$If[$\$gdHkdt$$If0y!06234ap   ~nndd$If[$\$gdHkd:$$If0y!06234ap    ~nndd$If[$\$gdHkd$$If0y!06234ap  * 4 ~nndd$If[$\$gdHkd$$If0y!06234ap4 5 D J ~nndd$If[$\$gdHkd$$If0y!06234apJ K W _ ~nndd$If[$\$gdHkdR$$If0y!06234ap_ ` o | ~nndd$If[$\$gdHkd$$If0y!06234ap| } ~ne $IfgdHdd$If[$\$gdHkd$$If0y!06234ap Z k w ~rbbdd$If[$\$gdH dd[$\$gdHkd$$If0y!06234apw x ~nndd$If[$\$gdHkdj$$If0!06234ap ~nndd$If[$\$gdHkd0 $$If0!06234ap ~nndd$If[$\$gdHkd $$If0!06234ap ~nndd$If[$\$gdHkd $$If0!06234ap  ~nndd$If[$\$gdHkd $$If0!06234ap    ~nndd$If[$\$gdHkdH $$If0!06234ap  ' 0 ~nndd$If[$\$gdHkd $$If0!06234ap0 1 w~~rii $IfgdH dd[$\$gdHkd $$If0!06234ap~uu $IfgdHkd$$If0!  06234ap45PQpq=KM  +,4689rsjvxоооо櫞hkhHCJPJaJ$hkhHCJOJPJQJ^JaJ"hkhH5CJOJQJ\aJ+hkhH56>*CJOJQJ\]aJhkhHCJOJQJaJhkhHCJaJ>~uu $IfgdHkdZ$$If0!  06234ap~uu $IfgdHkd$$If0!  06234ap'4~uu $IfgdHkd$$If0!  06234ap45@P~uu $IfgdHkd$$If0!  06234apPQ_p~uu $IfgdHkdZ$$If0!  06234appq{~uu $IfgdHkd$$If0!  06234ap=o~rrrbbdd$If[$\$gdH dd[$\$gdHkd$$If0!  06234ap~nndd$If[$\$gdHkd$$If0X!06234ap ~nndd$If[$\$gdHkd`$$If0X!06234ap  *+~ne $IfgdHdd$If[$\$gdHkd&$$If0X!06234ap+,jz~rbbdd$If[$\$gdH dd[$\$gdHkd$$If0X!06234ap~nndd$If[$\$gdHkd$$If0!06234ap~nndd$If[$\$gdHkdx$$If0!06234ap~nndd$If[$\$gdHkd>$$If0!06234ap#8~nndd$If[$\$gdHkd$$If0!06234ap89Qr~nndd$If[$\$gdHkd$$If0!06234aprs~nndd$If[$\$gdHkd$$If0!06234ap~nndd$If[$\$gdHkdV$$If0!06234ap~nndd$If[$\$gdHkd$$If0!06234apWvP~rrZZZZZZZ pdd[$\$^p`gdH dd[$\$gdHkd$$If0!06234ap x PRd dfx@BTpr . z!|!!!!!"","t"v"佯䝇+hkhH56>*CJOJQJ\]aJ"hkhH5CJOJQJ\aJhkhHCJPJ\aJ'hkhHCJOJPJQJ\^JaJ$hkhHCJOJPJQJ^JaJhkhHCJOJQJaJhkhHCJPJaJ5"d@p z!!"t"""###$ $7$T$[$$dd[$\$a$gdH dd[$\$gdH pdd[$\$^p`gdHv"""##%%''))))++,S,Z,--'/,//Zwͺ|fRfffPfAhkhHCJOJQJaJU'hkhH56>*CJOJQJ\]+hkhH56>*CJOJQJ\]aJ$hkhH56CJOJQJ\]+hkhH56>*CJOJQJ\]aJ(hkhH56CJOJQJ\]aJ%hkhH5>*CJOJQJ\aJ"hkhH5CJOJQJ\aJ"hkhH5CJOJQJ\aJhkhHCJPJ\aJ[$d$$$$$%5%G%z%%%%%%%% &&%&E&L&^&&&&&$dd[$\$a$gdH dd[$\$gdH& ''*'3';'h''''''''' (((@(H(n(((((()$dd[$\$a$gdH dd[$\$gdH)F)f)q))))))))) *,*4*_********++++$dd[$\$a$gdH dd[$\$gdH++++,,,0,S,[,,,,,,,,,->-R------- . dd[$\$gdH$dd[$\$a$gdH .!.(.1.T.\.}........./'/-/9/W/a/s/z/////$dd[$\$a$gdH dd[$\$gdHlettuce, tomato, 1 tbsp. low-fat mayonnaise 1 fruit 1 cup skim milk 1 small low-fat pudding 1 cup skim milk Dinner: 3 oz. roast turkey 1 large baked potato, 1 pat margarine 1 cup cooked vegetables 1 bread slice or roll 1 cup skim milk Food/Calorie Comparisons Meats: The following foods have approximately 120-150 calories per 3 oz. service. FishSkinless, white chickenLean hamWater-packed tunaLean roast beefSkinless white turkeyLean ground beefWhen cooking meat, it should be broiled, baked or grilled to keep the fat content to a minimum. Choosing leaner cuts of meat also helps in keeping fat content low. Breads: The following foods have approximately 50-100 calories per serving. 1 biscuit1 bread slice> English muffin hamburger or hot dog, bun1 dinner roll5 saltine cracker squares1-6" corn tortilla1-4" pancake1-4" waffleAdding butter, mayonnaise or margarine greatly increases the calorie content. Fruits and vegetables vary greatly in calories, but are all low in calories compared to most other foods. They are also complete carbohydrates with the exception of avocados, unless they are topped with margarine, butter or high calorie dressings. They are great sources of energy. Healthful ideas for eating out: Cheese or vegetable pizzaSide salad, low-cal dressingTostadaBean or chicken burritoRoast beef sandwichChicken sandwich, low-cal mayonnaiseChilibarbecue sauce or honey mustardBaked potatoSkim milkBest food choices from convenience stores: > Low-fat yogurtFruitFruit bar cookies (fig bars)Nutri Grain barsGranola bar (non-chocolate)PretzelsString cheeseJuice boxLow-fat chocolate milkV-8 juiceAnimal crackers /-6G`pxɘߘZ_wdd$If[$\$gdH dd[$\$gdHwx~nndd$If[$\$gdHkd$$If0!06234apwx͙Ιؚٚ 23STab!"BC|}./TUmnhH4hHhH56>*B* CJOJQJ\]aJph-k+hkhH56>*CJOJQJ\]aJhkhHCJOJQJaJhkhHCJaJ,~nndd$If[$\$gdHkdn$$If0!06234ap̙͙~ne $IfgdHdd$If[$\$gdHkd4 $$If0!06234ap͙Ιrtʚؚ~rcrSSdd$If[$\$gdH$dd[$\$a$gdH dd[$\$gdHkd $$If0!06234apؚٚܚ ~ueedd$If[$\$gdH $IfgdHkd!$$If0K !06234ap 2~nndd$If[$\$gdHkd"$$If0K !06234ap23FS~nndd$If[$\$gdHkdL#$$If0K !06234apST`a~ne $IfgdHdd$If[$\$gdHkd$$$If0K !06234apabʜ!~rrrbbdd$If[$\$gdH dd[$\$gdHkd$$$If0K !06234ap!"*B~nndd$If[$\$gdHkd%$$If0 !06234apBCW|~nndd$If[$\$gdHkdd&$$If0 !06234ap|}~nndd$If[$\$gdHkd*'$$If0 !06234ap~nndd$If[$\$gdHkd'$$If0 !06234ap~riYYdd$If[$\$gdH $IfgdH dd[$\$gdHkd($$If0 !06234ap.~nndd$If[$\$gdHkd|)$$If0 *!@0W!6234ap./KT~nndd$If[$\$gdHkdJ*$$If0 *!@0W!6234apTUcm~nndd$If[$\$gdHkd+$$If0 *!@0W!6234apmn~nndd$If[$\$gdHkd+$$If0 *!@0W!6234ap~ne $IfgdHdd$If[$\$gdHkd,$$If0 *!@0W!6234ap~rp dd[$\$gdHkd-$$If0 *!0W!6234ap,1h/ =!"#$% $$If!vh5"#v":V 06,5/ 234 p $$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55t#v#vt:V 06,5/ 234 p$$If!vh55B#v#vB:V 06,5/ 234 p$$If!vh55B#v#vB:V 06,5/ 234 p$$If!vh55B#v#vB:V 06,5/ 234 p$$If!vh55B#v#vB:V 06,5/ 234 p$$If!vh55B#v#vB:V 06,5/ 234 p$$If!vh55B#v#vB:V 06,5/ 234 p$$If!vh55B#v#vB:V 06,5/ 234 p$$If!vh55B#v#vB:V 06,5/ 234 p$$If!vh5 5 #v :V 06,5 / 234 p$$If!vh5 5 #v :V 06,5 / 234 p$$If!vh5 5 #v :V 06,5 / 234 p$$If!vh5 5 #v :V 06,5 / 234 p$$If!vh5 5 #v :V 06,5 / 234 p$$If!vh5 5 #v :V 06,5 / 234 p$$If!vh5 5 #v :V 06,5 / 234 p$$If!vh5 5 #v :V 06,5 / 234 p$$If!vh55#v#v:V 06,5/ 234 p$$If!vh55#v#v:V 06,5/ 234 p$$If!vh55#v#v:V 06,5/ 234 p$$If!vh55#v#v:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55[#v#v[:V 06,5/ 234 p$$If!vh55`#v#v`:V 06,5/ 234 p$$If!vh55`#v#v`:V 06,5/ 234 p$$If!vh55`#v#v`:V 06,5/ 234 p$$If!vh55`#v#v`:V 06,5/ 234 p$$If!vh5x 5#vx #v:V 06,5/ 234 p$$If!vh5x 5#vx #v:V 06,5/ 234 p$$If!vh5x 5#vx #v:V 06,5/ 234 p$$If!vh5x 5#vx #v:V 06,5/ 234 p$$If!vh5x 5#vx #v:V 06,5/ 234 p$$If!vh5 5L#v #vL:V 06,5/ 234 p$$If!vh5 5L#v #vL:V 06,5/ 234 p$$If!vh5 5L#v #vL:V 06,5/ 234 p$$If!vh5 5L#v #vL:V 06,5/ 234 p$$If!vh5 5L#v #vL:V 06,5/ 234 p$$If!vh5 5#v #v:V 0W!6,55@/ 234 p$$If!vh5 5#v #v:V 0W!6,55@/ 234 p$$If!vh5 5#v #v:V 0W!6,55@/ 234 p$$If!vh5 5#v #v:V 0W!6,55@/ 234 p$$If!vh5 5#v #v:V 0W!6,55@/ 234 p$$If!vh5 5#v #v:V 0W!6,55/ 234 p@@@ NormalCJ_HaJmH sH tH DAD Default Paragraph FontRi@R  Table Normal4 l4a (k(No ListH@H H Balloon TextCJOJQJ^JaJ'"#>*45DJKW_`o|}Zkwx'01w~'45@PQ_pq{= o * + , j z    # 8 9 Q r s W%O1a:c4:F^w2h%6<Hbl| ?ar  ,FTdkt"4<i&6?F` %6g!-I\ls +<D 9ax  ( : Q n ~ !4!a!j!{!!!!!!!"#"<"""""""""""####### $ $$!$=$>$L$f$g$z$$$$$$$%&8&U&V&^&v&w&&&&&&&&&&''-'3'4'Q'b'c'''''''''''''''@0P @0 @0P00000000@0 0000@0 0000@0 0 00 0@0 0 00 0@0 0000@0 0000@0 0000@0 0000@0 000@0 000000@0 0000@0 0000@0 0000@0 0 00 0@0 0"00"0@0 0$00$0@0 0&00&0@0 0(00(0(@0 0*0*@0 0,0,@0 0.0.@0 0000@0 0202@0 0404@0 0606@0 080080080080080@0 0:00:0@0 0<00<0@0 0>00>@0 0@00@00@0@0 0B00B0@0 0D00D0@0 0F00F0@0 0H00H0@0 0J00J0@0 0L00L0@0 0N00N0@0 0P00P0@0 0R00R00R000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 0 0 0 0 0 0 0 0 0 0 0 0000 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0000 0 0 0 0 0 0 0 0 0 0 0 0 0 0 000 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00"#45JK_`|}wx0145PQpq + ,   8 9 r s """"""## $ $=$>$f$g$$$$$U&V&v&w&&&&&&&3'4'b'c'''''''''''''00 0@00!0@00T!0@00!0@00 !0@0 0 !0@0 0 4"0@00l"0@00"0@00"0@00#0@00L#0@00#0@00#0@00#0@00,$0@0 0!d$0@0"0#$0@0$0%$0@0&0' %0@0()D%0@0*+|%0@0,-%0@0./%0@001$&0@023\&0@045&0@0607&0@080970@0:0;70@0<0=$80@0>0?\80@0@0A80@0B0C80@0D0E90@0F0GO0@0H0I?@ABDFGHIJPQSTUVWXYZ[\]^_`abcdeFVFVyFV4sFVʼn FV\'Q'Y'9*urn:schemas-microsoft-com:office:smarttagsplace8*urn:schemas-microsoft-com:office:smarttagsCityB*urn:schemas-microsoft-com:office:smarttagscountry-region \λ Q'V''KP4!;!'33333333#Z1w~'o j Q "##!$>$$&8&V&&&&&&'4'Q''''&)kH"#*45DJKW_`o|}Zkwx'01w~'45@PQ_pq{o * + , j z    # 8 9 Q r s """"""""""##### $ $!$=$>$L$f$g$z$$$$$$&8&U&V&^&v&w&&&&&&&&&&'-'3'4'Q'b'c''''''''''''''@a'a'ya'a'@{pWWWWWWW4!'@@@@@@@ @"@H@@0@UnknownGz Times New Roman5Symbol3& z ArialA& Trebuchet MS5& zaTahoma"qh{f.&.& !H!H!24''2HX)?H2! EATING FOR WRESTLING PERFORMANCETestTestOh+'0 , L X d p|$ EATING FOR WRESTLING PERFORMANCETestNormalTest2Microsoft Office Word@@9*@*@9*!՜.+,0  hp  FCBOEH'' " EATING FOR WRESTLING PERFORMANCE Title  !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefhijklmnopqrstuvwxyz{|}~Root Entry FO\9Data gP.1TableRWordDocument.SummaryInformation(DocumentSummaryInformation8CompObjq  FMicrosoft Office Word Document MSWordDocWord.Document.89q