The body requires ample amounts of food to fuel everyday activities. The more strenuous the activity, the more you require the right food. The rough and tumble sport of football is a strenuous activity, and for those looking to play in high school or as a walk-on in college ball, eating to pack on muscle and to drop excess body fat is paramount to getting in shape for camp.
The Right Protein
Protein is the building block of muscle tissue. Eating the right amount of daily protein -- which varies from person to person but roughly equates to 1 g per kg of body weight -- is a necessity in repairing muscle tissue and promoting muscle growth. Lean cuts of beef, poultry, seafood and low-fat milk are all excellent sources of protein. Plant-wise, nuts like almonds, peanuts and cashews, and butters made from these nuts, are all excellent sources of protein. Not recommended are fattier meats like marbled beef or pork because they're higher in saturated fat -- the "bad" fat attributed to heart ailments.
Healthy Carbs
While protein helps to promote muscle growth and repair, you'll need ample amounts of energy to keep up with football's demands on your body. That's where healthy carbohydrates come in. Although labeled as something bad for you by low-carb fad diets, your body requires carbs for immediate energy, but the source of the energy makes a difference. Forgo white refined and starchy sources like white bread, white potatoes, pastas and sweets, which promote fat storage, in favor of whole grains and fresh fruits.
Healthy Fats
Fat is an important component in feeling "full" and beneficial to skin, hair, eyes and important organs like the brain and heart. Foods such as nuts and seeds, coldwater fish and avocados are excellent sources of both poly- and mono- unsaturated fats -- healthy fats that promote heart strength and function. When cooking, flaxseed and olive oils are common choices since these oils are very high in healthy fats, with as much as 17 g per tablespoon.
Eat Those Veggies
Fresh vegetables are high in much-needed vitamins that your body requires for a host of reasons. In relation to football, vitamin C promotes immune function, helps with absorption of protein and decreases swelling. Consider eating red bell peppers, which contain nearly twice the amount of vitamin C than citrus fruit like oranges. Other veggies like collards, spinach and sweet potatoes add needed vitamins but are lower in calories, an added benefit when shedding excess body fat.
References
- "The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger"; Susan M. Kleiner & Jeff O'Connell; 2005
- Teens Health: Eating for Sports
Member Comments