Football Nutrition (Even though this is middle school football, this information carries over to high school, college etc….)
Proper nutrition is extremely important for football players. Because football requires short bursts of energy so being well hydrated and eating enough carbohydrates is critical. As an athlete, you are always looking for the edge over your opponent. Nutrition is that edge. It does not only impact strength, speed and stamina, but recovery as well. You, as athletes, are responsible for taking control. You must provide your body with optimal body fueling. A player who comes to practice without having eaten breakfast or lunch, or skimps on fluid intake during hot summer practices, is not going to reach his full potential – which ultimately affects the performance of the team as a whole.
What if you are not a high school or college athlete? What if you are a weekend warrior and plan to play a game of football with your buddies next weekend during Thanksgiving? Do you still need to know what to eat and when to eat it? Of course. Sports nutrition is not just for professional athletes and those who play sports on a regular basis, it is also important for weekend warriors. In fact, it is especially important to be cognizant of your nutritional needs if you haven’t played sports in a long time, moreso than someone who plays on a regular basis and knows their body.
During Two-a-days/Pre-season, carbohydrates must be the main fuel source. Players will not recover in time for the next practice unless carbohydrate intakes are adequate. Watch your protein intake. While protein is needed in an athlete’s diet to build and maintain muscle mass, excess protein consumption will be stored as fat and may dehydrate the body. For example, turkey and cheese roll-ups, fruit, vegetables, Gatorade bars etc, are good food choices.
PRE-GAME MEAL (best 2 hours before game time)
*DO NOT SKIP THIS MEAL, it will hinder your game performance if you do, especially towards the end of the game.
*Add salt to these meals if you’re prone to cramping during games. Another tip to prevent cramping is to replace the glass of water in the pre-game meals below with a 16oz sports drink.
*Avoid fats and oils at this time.
The primary goal for providing athletes with a pre-game meal is to fuel the body for competition. The best strategy is to choose lower-fat foods. Fats take longer to digest, so high-fat meals can leave the athlete with a full, heavy stomach and not enough energy to perform at his best. When planning a pre-game meal early in the day try to avoid foods such as, fried meats, fried potatoes, bacon, and sausage. Instead, choose foods that favor leaner protein and carbohydrates such as bread, cereal, and toast. For afternoon/evening games choose grilled, baked, or broiled meats, tomato instead of cream sauce, low-fat milk, and baked or broiled, instead of fried, potatoes. Additional food options for pre-game meals include:
• Turkey or ham subs, fruit salad, frozen yogurt
• Eggs, waffles, ham, fruit
• Pasta with red meat sauce, grilled chicken, salad and fruit
• Smoothie, cereal, fruit
• 8-ounce cuts of steak, lasagna, fish, pork with carbohydrates on the side.
• For beverages: sports drinks, juices, and water.
HERE ARE A FEW EXAMPLES:
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Pre-Game Meal – Alternative #1
Pasta (70% of the plate)
Chicken breast
2 glasses of water
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Pre-Game Meal – Alternative #2
Brown Rice (70% of the plate)
Fish
2 glasses of water
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Pre-Game Meal – Alternative #3
2 Sweet Potatoes (70% of the plate)
Pork
2 glasses of water
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**30 minutes before the game/practice drink 8 0z. of a sports drink
POST-GAME MEAL
Before you sit down for a meal, you should begin by replenishing your fluids and carbohydrates immediately following the game/lifting … sports drinks, pretzels, sports bars (containing the proper nutritional ratio), or fruit. This is usually the hungriest time for the players, some good choices include:
• Steak kebabs, rice
• Salmon, green beans, and corn
• Roast beef, mashed potatoes and salad
• Hamburgers, grilled chicken sandwiches, baked potato and juice
EATING ON THE RUN
Breakfasts:
• Pancakes, waffles, or French toast w/syrup – no butter
• Egg sandwich – no cheese
• Unbuttered English muffin, bran muffin, bagels or toast w/preserves, jelly or apple butter
• Low-fat milk or yogurt w/fresh fruit and a bagel
• Low-fat granola bars – Kellogg’s or Nature Valley
• Dry or cooked cereals w/or w/o milk w/fresh or dried fruit
• Pita bread stuffed with peanut butter (high in calories) and raisins and cottage cheese, or veggies and low fat cheese.
Lunches:
• Vegetables or chili stuffed potatoes
• Salad bars: use low fat dressings, veggies, dried beans, beets, carrots, pasta, and add crackers, rolls, or bread
• Pack lunches: Sandwich whole grain bread, fruit, fig bars, and vegetables or soup
• Pastas with meat or meatless sauce
• Tacos without sour cream
• Baked or broiled meats instead of fried
• Fantastic soups or pasta meals that can be reconstituted water
• Fast Food restaurants: Grilled chicken sandwiches, grilled hamburgers, roast beef sandwiches, baked potatoes, or salad bars (no mayonnaise, special sauce, butter, sour cream etc.)
• Thick crust pizzas with veggies – no extra cheese
Dinners:
• Meats should be baked, broiled, or grilled instead of fried
• Pasta with clam sauce or marinara sauce
• Shellfish in tomato sauce or steamed without butter
• Chicken breast without the skin with rice and vegetables
• Stir fry dishes with lean meats and lots of vegetables in minimal oil
• Grilled salmon, tuna, swordfish, or mackerel
Snacks:
• Whole grain crackers
• Graham crackers
• String cheese
• Low-fat yogurt
• Dry-roasted nuts
• Bread sticks
• Pretzels
• Dry cereal
• Fresh fruits
• Dried fruits
• Fruit juices
• Bagels
Watch the caffeine. – It lowers blood sugar and can make your hungrier. It is also a diuretic and can be dehydrating.
ADDITIONAL HEALTHY OPTIONS
• Bread, bagels, pita, muffins, biscuits or rolls with less than 2g of fat
• Cold cereal with less than 2g of fat
• Hot cereals
• Corn tortillas
• Air Popcorn – Unbuttered
• Pretzels, Rice cakes
• Pasta, Rice, Barley
• Crackers with 1g of fat
• Fresh vegetables
• All fresh fruit
• 1% Low fat or skim Milk
• 1% Low fat Yogurt
• Cheeses with 2 or fewer grams of fat/oz.
• Frozen dairy desserts with 2g of fat or less ½ cup
• Beef: Top Round
• Beef: Eye of Round
• Pork: Tenderloin
• Chicken breast without skin • Egg Whites
• All dried beans, peas
• Canned Fish packed in Water
* Above are just tips/suggestions and is just a basic start to better health/performance for our athletes. Information is subject to change at any time.