Success on the gridiron depends on fitness, skill level, determination and proper nutrition. Consuming a subpar diet can impair your performance during practice and on the field on game day. Aiming to eat a healthy diet designed to maximize the athletic performance can enable football athletes to run, tackle, jump, dodge and hurdle better.
Carbohydrates
Carbohydrates are especially important for football athletes. Football demands short bursts of all-out physical activity followed by short periods of rest. For this sort of activity your muscles tap into a storage form of carbohydrates known as glycogen. Consuming a carbohydrate rich diet can ensure that you'll have adequate glycogen storage during practice and games. Aim for 50 to 70 percent of your calories to come in the form of carbohydrates, the University of New Mexico Extension advises. Healthy carbohydrate sources for athletes include yams, eggplant, oatmeal, vegetables and fresh fruits.
Protein
Your muscles work very hard during the practice, strength training and playing required of football athletes. Your body's muscles need extra protein to help you recover from that work. The University of Colorado advises athletes to eat approximately 1.2 g of daily dietary protein for every kg of body weight. Many football players also strength train. Football players that strength train should up their daily protein intake to approximately 1.6 g per kg. Healthy sources of protein include grilled fish, lean cuts of beef, skinless chicken breast, tofu, lentils and low-fat dairy products.
Hydration
Hydration during football activities can interfere with performance and can become dangerous. The University of Colorado advises athletes to consume water throughout the day to avoid dehydration. Increase your fluid intake before training or competition. Every 10 minutes drink one 1/2 c. serving of cold water, the UC advises. After training, aim to drink two c of water for every pound of body weight you lose during your event.
Micronutrients
Micronutrients include vitamins and minerals like vitamin C and iron. Supplementation isn't necessary for most athletes assuming that you consume a variety of foods in your diet. The UC advises athletes to include fruits, cereals, fresh vegetables, dairy products and whole grains to hit your vitamin and mineral targets.
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