Football is a sport where the phrase "bigger is better," is often considered to be true. However, bigger may not always be healthier. To play football, a player requires a lot of strength and stamina. To have higher stamina and increased energy levels, you need to consume a healthy and balanced diet. This will help you chase the ball around with greater ease. Most football players have increased calorie needs, depending on the position of play. According to the American Dietetic Association, football players also require increased caloric intake during the days they practice.
Meeting Energy Needs
During times when football players practice twice daily, they require about 5,000 calories, as reported by the American Dietetic Association. Some of the players may need almost 9,000 calories just to maintain energy levels. Players should select foods to help increase muscle mass but not fat. These foods should also help increase speed. An average football player requires 2.7 grams carbohydrates per pound of body weight per day. During hard training, the carbohydrate requirement changes to about 3.6 to 4.5 grams per pound of body weight. Some of the best foods to meet these needs include whole-grain cereal and bread and starchy vegetables such as potatoes and yams.
Meeting Protein Needs
Because football players need to build muscle mass, they need to increase daily protein intake as well. A football player needs about 0.6 to 0.8 grams of proteins per pound of his body weight every day. Turkey, chicken, fish and leaner cuts of beef are good sources of protein. Other good sources of protein include low-fat milk and other low-fat dairy products, soy products, eggs, seeds and nuts.
Meeting Fat Needs
Football players also require increased amounts of healthy fat to meet their increased energy needs. Every day, a football player needs about 0.45 grams of fat per pound of his body weight. However, it is important to use only healthy fats such as olive oils, flaxseed oil, nuts and canola oil. The healthiest way to include fats into your diet is to add them to your food at the preparation stage.
Considerations
Have a pregame snack to avoid sugar cravings. Such snacks should ideally include proteins and carbohydrates. A small portion of spaghetti and meatballs or lasagna is ideal. You can also snack on sunflower seed bars or cereal bars before the game. Consume the pregame meal three to four hours before the game. Football players also require lots of fluids to replenish the fluids they lose during the game. Drink 2 cups of an energy drink two hours before the game. Avoid replacing your meals with supplements. Use nutritional supplements only to complement your diet with a doctor's approval.
Member Comments