Football is an interesting sport in that it contains a high number of intense physical exertions over several seconds, followed every time by prolonged and repeated periods of rest. Depending on the level of play, games can last anywhere from two to three hours. Because of this, your diet needs to be a balanced one that promotes maximum muscle growth as well as energy storage.
Considerations
Each position on the football field demands a certain amount of sprinting, lunging and explosion. A wide receiver who sprints long distances 20 to 30 times per game will need far more carbohydrates than an offensive lineman who may go the entire game without sprinting more than five yards. The lineman in turn will need far more protein to pack on muscle than the receiver. Your diet should directly correlate to the amount and type of physical activity that your position requires of you on the field.
Function
When you exercise vigorously, your body shifts into what's called the "cardio zone." When in this zone, you burn a very high amount of calories to fuel your body throughout the physical activity. During this time, approximately 85 percent of the calories you burn come from carbohydrates. Thus, making the majority of your diet carbohydrate-based meals will give you the fuel your body needs during a game. The same comparison can be used with protein and muscle growth. Protein is the main catalyst for increasing muscle size, so if your position is one that rewards increased bulk, protein-based meals will make up the majority of your diet.
Size
The U.S. Department of Agriculture guidelines last updated in 2005 state that an active male requires as many as 3,200 calories in a day just to maintain a normal energy level. However, the USDA notes that an active person is one who walks only three miles per day. A football player exerts far more energy than the average person who walks a few miles each day, especially in the grueling two-a-day practice weeks leading up to the season. According to Lesli Bonci, the director of Sports Nutrition at the University of Pittsburgh Medical Center, football players may require as much as 10,000 calories every day to promote recovery and compete at a high level.
Balance
While carbohydrates and protein are extremely important, your body still requires all of the basic nutrients found in other food groups. The USDA identifies six major food groups: grains, vegetables, fruits, milk, meats and oils. Regardless of your role on the field, make sure you eat your share of fruits, vegetables and dairy throughout the day.
Warning
Dehydration can promptly cut a day's work short for even the most well-trained professional athlete. During practice and games, football players have been known to lose several pounds of bodily fluid. Before, during, and after every football related exercise, you need to replenish 150 percent of the bodily fluids lost through sports drinks and water. If you lose five pounds during practice, you need to drink 120 ounces of fluids to help your body recover and avoid dehydration.
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