Playing football is an intense experience, and it can take a great deal out of your body. Whether you are on the offensive line, battling with other muscular linemen or are a running back tearing across the field, a football game requires great physical strength and endurance. To ensure that you recover well enough to maintain performance in future games, you need to fuel your body with the right foods.
Carbohydrates
As nutrition expert Dr. Mauro DiPasquale explains, your body draws upon carbohydrates for energy in intense bursts of exercise like the plays in football. To ensure that your next performance is as intense as your last, you should consume plenty of carbohydrates after football. DiPasquale suggests eating whole grains, fruits and vegetables and making carbohydrates your primary source of calories.
Protein
The University of the Cumberlands, in Williamsburg, Kentucky, suggests that football players consume between .6 and .8 g protein per pound of bodyweight each day. Consuming protein after football is important because the sport, like resistance training, can spur muscle breakdown. Consuming protein afterward will help your muscles recover and grow. The Patriots recommend low-fat protein sources, such as turkey, chicken and low-fat dairy products.
Fat
Fat is calorie-dense, as it provides 9 calories per gram, more than double what protein and carbohydrates provide per gram. The Cumberlands Patriots notes that football players should consume around 5,000 calories per day, so increasing fat intake can help you reach that caloric goal. Fats can also provide a source of energy and help your body absorb nutrients, which can improve your overall health.
Fluids
Staving off dehydration is a major concern for football players and other athletes. Dehydration can cause loss of coordination, muscle fatigue and possibly, heat stroke. To maintain hydration, consume 16 to 24 oz. of fluid for every pound of weight you lose during exercise. In addition to water, you may wish to hydrate using sports nutrition beverages.
