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Football Player Nutrition Basics
Nutrition is key in the building, maintaining and healing processes of the body. To grow bigger, faster and stronger, it is important to feed the body all of the right nutrients. Whether it is off season, the regular season or anywhere in between what you put in your body affects how your body performs.
• Hydration – Staying hydrated is key to the rebuilding of muscles, either from injury or from intense workouts. Replace fluids and electrolytes with a sports drink 1 or 2 times a day. Water is the best source of day-to-day hydration and you should limit your intake of soda, alcohol and juices. Most drinks are acceptable in moderation.
• Eating Frequency - Eat five to seven times a day and only eat until you are satisfied not stuffed from a buffet. Eat three meals and three or four light snacks.
• Workout Meals - Have before and after workout snacks after every workout. Sports/power bars are a great snack, easy to carry and have a lot of vital nutrients to help maximize muscle gain and rapid recovery. It is recommended to eat about 1 hour before your workout and as soon as possible after your workout.
• Best Calorie Sources - Load up on foods high in protein, fiber (whole grains), and antioxidants. Good sources are whole grains, dried beans, vegetables and fruits.
• Proteins - For those looking to gain muscle mass you should consume lean - high protein foods. Foods such as chicken, fish, lean red meats, eggs, low fat dairy (cottage cheese) and soy protein are all excellent sources of the proteins needed to build muscle mass.
• Low Fat – Stay away from nearly all fast foods. Your diet, no matter what position you play, should be low in fat. Fried foods, junk foods, etc…you know what is bad for you…try not to eat it.
• Reduced Fat – Dairy products are a great source of vitamins and protein. The problem is that the whole versions also contain a substantial amount of fat. Replace whole milk with 1% or 2% milk and use low fat cottage cheese.
There are virtually millions of meal and nutrition plans for football players. They all should cover the same principals and educate you on what is “good” for your body. The reality is that the best nutrition guideline is making good choices. If you are eating the foods described above, you will have a very hard time overdoing it and making bad decisions. If you opt for fast food frequently you are doing yourself a disservice, not only for your athletic ability, but for your overall health. If you haven’t seen “Super Size Me” by Morgan Spurlock you should.
