Why is nutrition important?

Proper nutrition is extremely important for football players. Because football requires short bursts of energy, eating enough carbohydrates is critical. As an athlete, you are always looking for the edge over your opponent. Nutrition is that edge. Food provides us with energy for our muscles, other organs and your brain. It does not only impact strength, speed and stamina, but recovery (from exercise and injuries) 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.

Carbohydrates are the primary source of fuel the body uses during quick, intense activities (power lifting, sprints, base to process fats efficiently). They provide energy for basic bodily functions, nerve transmissions, and muscular contractions. They also assist in the digestion and assimilation of food. Carbohydrates come from sources such as fruits, vegetables and whole grains. Even though a football game lasts approximately 3 hours the bursts of energy and plays are actually short in duration. By eating more (healthy) carbohydrates, you will have more energy available during practice and games!

Protein is necessary for tissue growth and development. It acts in the formation of hormones, enzymes and antibodies. It comes from high-grade and low-grade sources. What we recommend is to get the best possible sources of protein available whenever possible. Low-fat to non-fat milk products, chicken, fish, and lean cuts of red meat are ideal. These sources have all of the essential and non-essential amino acids your body needs and are the most easily assimilated and digested. Depending on the source there will be a multitude of vitamins and minerals associated with these protein sources.

Vitamins act as regulators and catalysts for bodily functions. They also assist in the utilization of other nutrients.

Minerals act as catalysts for bodily functions. Included in these functions are muscle response, nerve transmission, digestions, and utilization of other nutrients.

Fats provide the body with a sustained source of energy utilized during moderate activity (long, low intensity runs). They act as carriers for fat soluble vitamins and supply the body with essential fatty acids needed for growth and healthy skin. Once the body has to use fat as a fuel source the intensity of the exercise heads downhill rapidly. Ideally, I would like to see the percentage of fat in the diet to be 20% or less. The fat should come from vegetable sources such as canola and live oil for cooking and possibly some associated with the fish and lean cuts of red meat. If there is a high fat content in the athlete's diet you can bet that they will be wearing it as well!

Water is the most important nutrient. It is essential in the digestive process and aids in the transport of nutrients in the body. It functions as a dilute and medium of elimination of toxic waste as well as being a regulator of body temperature.

The ideal diet for football players requires 55-60% of their daily caloric intake to come from carbohydrates, 15% from protein, and 30% from fat. Simply stated, your diet should be 2/3 carbohydrates, and 1/3 protein, with an emphasis on moderate fat.

Hydration

• Before a workout/game: 16-20 ounces of water 2 hours prior
• During the workout/game: 7-10 ounces of Gatorade or similar every 15-20 minutes
• After the workout/game: 20+ ounces of water or equivalent of every lost ounce of weight

*During the summer and warm times, more water should be consumed before and after

Easy Steps to Improve your Diet

• Eat breakfast. This is the most important meal of the day, so it should NEVER be skipped!
• Reduce the amount of coffee, tea, and soft drinks that you consume, and replace them with water, fruit juice or other healthy (not sugary) beverages.
• Eat healthier snacks. Eat carrots, dry breakfast cereal, nuts, rice cakes, rye, crisp breads, bagels or toast rather than crisps, chocolate bars, and/or sweets.
• Reduce sugary foods.
• Reduce your intake of fatty foods, so reduce the amount of butter, margarine, and chips that you eat.
• Drink plenty of fluids before practice, weight training, or a game!

How to Manage your Calories

1) Eat Slower.

o Your body has a built-in meter that makes you feel satisfied when food is digested. When you eat quickly, you eat a lot before you start to feel satisfied. Slow down, and give your body a chance to feel full. 

2) Don't overeat.

o Eat an amount of food that is satisfying but doesn't make you feel stuffed. Then later, if you're still hungry, grab a HEALTHY snack.

3) Stay active.

o Activity burns calories and keeps you in shape, allowing you to eat more.

4) Reward yourself for being active.

o On days you are less active, do not eat much between meals. On days you are very active, eat extra snacks.

5) Eat more fruits and vegetables (eat the rainbow…and we don't mean Skittles)

o They are high in the vitamins your body needs and low in calories. You can eat tons of "veggies" and still keep your caloric intake low.

6) Cut out soft drinks.

o The sugar in these drinks is high in calories and there is little nutritional value.

Tips for Weight Loss

To lose 1 to 2 pounds a week you must subtract 500-1000 calories per day to equal 3,500 calories per week.

• Eat more fruits and vegetables
• Limit fast food intake or make healthy fast food choices (fruit cup instead of fries)
• Drink more water
• Limit your amount of soda, candies, desserts, and other simple sugars
• Do not eat ANY fried foods
• Do not restrict carbohydrates
• Do not skip meals, but do decrease portion size. It is usually not the pasta that is the problem but the amount that you choose to eat! A little off the top of each meal works very well. For example, eat 25 chicken wings instead of 40, drink a 12 ounce soda instead of a 20 ounce soda, or eat a 12 ounce steak instead of a 24 ounce porterhouse
• Trim calories by cutting down on condiments (sauces) and snacks
• Many find it easier to lose weight by eating smaller, more frequent meals that are more evenly divided throughout the day, instead of 3 meals
• Decrease calories from beverages by diluting juices, choosing diet soda or ice tea (unsweetened if possible), and using smaller glasses
• Include filling foods such as protein and foods that require chewing: salads, vegetables, baked potatoes (plain), meat, and fruits
• When eating fast food, choose regular instead of super-size meals
• Put snacks into a bowl instead of sitting down with the whole bag

Tips for Weight Gain

To gain 1 to 2 pounds a week you must add 500-1000 calories per day to equal 3,500 calories per week. Simply put: you must take in more calories than you burn off!

• Eat 4-5 meals plus 2-3 snacks per day
• Start a meal with food, not liquids, so have the sandwich first, then the shake
• Replace low or no-calorie beverages with juice, lemonade, milk, and sports drinks instead of water (but do NOT eliminate water)
• Try to eat one-quarter more at every meal and snack
• Keep snack food around to nibble on
• Add higher calorie foods to every meal: granola instead of sugared cereal
• Add nuts to cereal or snacks
• Eat bagels instead of bread
• Add more protein, but only 4 ounces more per day, through food, not supplements. Choose cheese, low-fat lunchmeats, an extra piece of chicken, milk, or yogurt

Food Ideas  

Breakfast

• Pancakes, waffles, or French toast with syrup - no butter
• Egg sandwich - no cheese
• Unbuttered English muffin, bran muffin, bagels, or toast with preservatives, jelly or apple butter
• Low-fat milk or yogurt with fresh fruit and a bagel
• Low-fat granola bars - Kellogg's or Nature Valley
• Dry or cooked cereals with or without milk with fresh or dried fruit
• Pita bread stuffed with peanut butter (high in calories) and raisins and cottage cheese, or veggies and low fat cheese

Lunch

• 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 with grain bread, fruit, fig bars, and vegetables or soup
• Pastas with eat 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 (plain), or salad bars (no mayonnaise, special sauce, butter, sour cream, etc.)
• Thick crust pizzas with veggies - no extra cheese

Dinner

• 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