The size and energy requirements of football players means that they must eat large meals frequently, but that does not mean that they can eat anything that they want. This energy should come from healthy sources, as a balanced diet helps keep energy levels steady during the year, without promoting unnecessary weight gain. By eating the right foods throughout the season, football players give themselves the best chance of succeeding on the field.
Carbohydrates
Every football player needs carbohydrates because they provide fuel for the body and the mind. Between 55 and 60 percent of your calories should come from carbohydrates, which provides you with enough energy to last through your practice or game. Choose carbohydrates with lower fat values, since excess fat stays on your body and slows you down. Foods such as rice, potatoes, pasta and bagels provide an energy boost when the player needs it the most.
Protein
Many football players eat too much protein. The average player likely consumes enough protein without focusing on it, since protein is found in so many items. About 15 percent of your daily calories should come from proteins such as eggs, nuts, lean cuts of beef, fish and poultry. Protein is needed for muscle building and recovery, but your body can only process about 30 grams of protein per meal consumed. Since many football players consume about 10,000 calories per day, they must break their protein consumption into 30-gram intervals every three hours. They do this by eating many small meals containing protein throughout the day and supplementing them with protein shakes.
Fat
Some football players run into problems with their fat intake, since coaches put an emphasis on gaining mass. Only about 30 percent of a player's diet should be made up of fats and this fat should come from healthy sources. Unfortunately, some players end up with a diet made up of 40 percent fat or more, although they can remedy this easily. Avoid fried foods, sweets and too much dairy when making your meal plans to immediately lower your fat intake.
Water
Football players should stay hydrated throughout the day, as dehydration can lead to poor performance, medical problems and even death. Begin your day by drinking 16 ounces of fluid, and continue drinking throughout the day. Consume a sports drink about an hour before you exercise or practice. Drink between 20 and 40 ounces of water or sports drink during practice and 24 ounces per pound of body weight you lose during the practice.
References
- Training and Conditioning; Fueling for Football; Leslie Bonci, R.D.; April 2005
- "Football Training: For the Athlete, by the Athlete"; Chad Zimmerman, et al.; 2009
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