Enterprise Wildcats. Nutrition Guide for Football. If You Have a Desire to Win …. YOU MUST HAVE A TREMENDOUS DESIRE TO PREPARE !!!. The More You Put In….. The More You Get Out!!. Physically: YOU ARE WHAT YOU EAT!.
YOU MUST HAVE A TREMENDOUS DESIRE TO PREPARE!!!
YOU ARE WHAT YOU EAT!
Unlike common people, football players should have uncommon goals and dreams that require extra effort, determination and discipline if they want to develop their bodies and athletic ability to their greatest potential.
Proper nutrition is extremely important for football players. Nutrition is the one component where the athlete is the most misinformed and misunderstood. (Just eating 3 square meals each day is NOT adequate nutrition standards for football)
Nutrition is part of the athletic equation the player has control over (unlike his gene pool). A player must understand if he is not fueling his body properly, he is not going to reach his potential--- which ultimately affects the performance of the team as a whole.
Don’t drastically change eating habits on the day of a game.
Your body had gotten use to the daily routine. Drastic change can cause very negative results.
We should do the right things nutrition wise each day in order for our body to function properly and perform at an optimum level.
Protein & Various Supplement Shakes
1. Should not be used to replace meals.
2. Used as a supplement to acquire the required daily grams of Protein and
3. All supplement liquids should be GULPED not sipped for faster absorption into the body.
If you work your body hard and do not properly feed it, the body goes into survival mode and will start eating muscle to survive. *(Not fat but muscle that was gained from hard work in the weight room by the player and coaches alike.)
1. High Quality Protein
2. Abundant source of Carbohydrates
3. Necessary Fats
4. Vitamins and minerals
5. Plenty of fluids (water and sports drinks)
6. Rest and Recovery time.
3. Good sources of protein are: fish, chicken, turkey, beef, low-fat milk, cheese, yogurt, eggs, low-fat cottage cheese, nuts and soy, etc.
If some form of Protein is not consumed within 20-30 minutes after a workout, up to 80% of the workout session effectiveness is LOST.
1. Football is a stop and go sport w/ short burst of intense effort, followed by rest, eating adequate amounts of Carbs in critical. Therefore the primary fuel substrate for football is CARBOHYDRATES.
2. During hard training, a player needs 3.6 to 4.5 (4.0 avg.) grams of Carbos to 1 lb. of BW.
3. Good Carbs choices are: (whole grain) breads and cereal, pasta, rice, sweet potatoes, baked potatoes, fruits, yogurt, oatmeal, some vegetables, muffins, pancakes, waffles, etc..
Every player should take a multi-vitamin designed for athletes each day. I recommend one high in B-vitamins.
I also suggest taking one with breakfast and also another at night before bed. The vitamin taken at bedtime remains in the body longer due to less frequent urination during the night. (unless you are one of the fortunate mature-aged males that “whizzes” frequently during the night)
Protein = 30% of food consumed
Carbs = 60% “ “
Fats = 10% “ “
*The plate at the table should contain
2/3 Carbs and 1/3 Protein each meal.*
Most people eat entirely too many empty calories each day (calories that have no real value to fuel the body)
There empty calories take the form of simple carbs (which turn to sugar) and excessive fats that fill the stomach and slow the body down.
Ans. Good quality Protein and Complex Carbs are the 2 groups that are the hardest to obtain in our daily eating routines.
PROPER EATING HABITS MUST BECOME PART OF A FOOTBALL PLAYERS DAILY ROUTINE.
200 lb. Player
(Daily Nutrient Requirements in Grams)
Protein (1.0 x BW) 200g 800 cal.
Carbs ( 4.0 x BW) 800g 3200 cal.
Fat ( .45-.50 x BW) 100g 900 cal.
Empty Calories 1000 cal.
*Total Daily Caloric Intake 6000 cal.
1.To take in the required numbers of calories in order to gain muscle, a player should eat 4-5 meals and 2-3 snacks per day. Each meal and snack should contain (P,C,F)
(i.e. A 200 lb. player should consume between 5000-6000 total calories/day.)
Meal 1 6 - 7:00am
Mid-morn snack 9:00am
Meal 2 11-11:30am
Meal 3 1:30pm
Mid-afternoon snack 3:00pm
(post-exercise snack) w/in 30 min.
Meal 4 5:00pm
Meal 5 7:00pm
Late-night snack 10:00pm
into the muscle.
Your mission ...
Discipline is the fuel of achievement. Creativity sparks the flame.
Passion fans the fire.
Discipline keeps it going for as long as it takes.
annoying, inconvenient and even
agonizing. And yet, the results brought
about by self discipline cannot be
reached in any other way. Discipline
puts your most incredible dreams
within reach. With self discipline,
you can make the best of your
possibilities come to life.
But how do you bring yourself to that level of discipline? You get there by knowing what you absolutely must do, and knowing that through self discipline you can make ithappen. What do you know in your heart that you are truly meant to accomplish. When you experience life as a mission, the discipline you need will be there.
Discipline and focus, applied consistently over time, can take you to truly amazing places. Where is it that you are uniquely suited to go? You can define your DREAMS!!!