A football player doing two practices each day might need as many as 10,000 calories in a single day. A player must eat before after practice to maintain energy levels, weight and muscle tissue. Selecting the right types of foods within the right combinations can help a person maintain his energy in the long run and give him the burst he needs immediately. Some foods can upset a player’s stomach if eaten before practice, so pay attention to any foods that affect a person poorly and try different combinations to locate foods that work best.
Eating football game is serious business. Players must have sufficient energy to last for between 48 minutes–during high school games–and 60 minutes–during college and professional games. Players have to expend maximum energy on 50 to 75 plays per game, plus they must have the energy reserves to do this task. Since football requires a lot of bursts of energy throughout the game, carbohydrate intake is essential to getting the most out of your performance while keeping your health.
Protein is necessary for muscle building and for helping carbohydrates get the job done. With a little protein in your system, together with carbohydrates, your body can make the power from carbohydrates last a bit more time. A football player needs about .7 to .8 grams of protein per pound of bodyweight each day the same as for the average person. Because football players want more carbohydrates in their diet compared to average person, the actual percentage of protein recommended for them is gloomier than the average person eats. Bonci asserts that about 15 % of a football player’s total calories may come from protein sources.
The pregame meal continues to be traditional in football. The team gets together to consume together and share the knowledge. In the past, fat-laden meals were common, but there’s now more of an emphasis on maintaining your meals healthier and de-emphasizing body fat intake. Foods that are full of fat take longer to digest, to ensure that can mean that the player may take the field feeling full and high prior to the start of a game.
A 6-inch turkey breast and Swiss sub sandwich on whole-wheat bread with lettuce, tomatoes and peppers is a good carbohydrate-rich pregame meal that is simple to make and will satisfy. Toss in some raw baby carrots along with a small apple, and you’ll be properly nourished for game time. If you’re more within the mood for pasta, eat a healthy part of spaghetti in marinara sauce with ground turkey meatballs having a side of steamed broccoli and rice. Your beverage choice will include either water or low- or nonfat milk.
Fats along with other nutrients are essential components of the football players diet but it is important to get them from healthy sources. Based on Bonci, 30 percent of a football player’s diet may come from mostly unsaturated fat sources. Avoid foods that are fried before a practice like fries or chicken nuggets. A number of nuts in a trail mix with dried fruit and dried cereals supplies a good way to get extra energy from fat. Cubed avocado pieces inside a salad or guacamole on a burrito will also be good options.
It is essential to stay hydrated throughout the game. To keep your body performing at an optimum level and never break down, keep the fluids flowing. You have to drink about 16 oz. of the sports drink one hour before the game. Drink 20 to 40 oz. water every hour of the game. Weigh yourself following the game. If you have dropped weight, regular sodas 24 oz. of fluid for every pound lost.