Football is an intensive sport that requires its players
to eat hearty diets. Despite a popular misconception, players do not need to
load up on protein but rather should fill their diets with energy-supplying,
muscle-fueling foods. Players do not have to worry about eating specific foods
and instead should concentrate on finding foods they enjoy in that category to
fulfill their nutritional needs. Most importantly, football players should keep
the water flowing at every meal.
Basics
The bulk of a football player's diet should be
carbohydrates, which fuel muscles. In general, carbohydrate sources such as
bread, potatoes, rice, pasta or vegetables should make up about two-thirds of
every meal, according to Pittsburgh Medical Center director of sports nutrition
Leslie Bonci. The remaining third should be protein sources such as fish,
poultry, beef, nuts or dairy products. Players should stick to lean meats, as
excess fat can cause indigestion and stomach cramps. They should eat breakfast,
lunch and dinner every day, as well as energy-boosting snacks such as a granola
bar or fruit before and after practice.
5 Foods you must not eat: Cut down a bit of stomach fat every day by
never eating these 5 foods. Beyonddiet.com
Fluids
During hot, grueling practices, football players can
lose as much as 12 pounds of sweat, so regular fluid intake is essential to
prevent dehydration. Players should drink liquids, preferably water or a sports
drink, throughout the day, including at least 2 cups two hours before practice.
They also should drink regularly during practice but avoid drinking too much at
once. A cup or so every 15 minutes should be sufficient. If a player loses a lot
of sodium in his sweat--frequent cramps or salt rings on clothes after sweat
dries is a sign of this--he also should add extra salt to his food, according to
the American Dietitic Association.
Two-A-Days
Football players need to ratchet up their diet during
intense preseason practices known as two-a-days. While the diet composition is
generally the same, with meals composed largely of carbohydrates, players might
need to consume between 5,000 and 10,000 calories per day, depending on the
intensity of the practices. Players should take extra care not to skip meals,
particularly breakfast. Fluid consumption also is even more important. Players
should weigh themselves before and after practice and drink 20 ounces of water
or sports drink for every pound lost during practice, according to the Training
and Conditioning website.
Pregame
Before playing a game, players should avoid fatty foods,
such as bacon, sausage or fried foods. These foods digest slowly and will make a
player's stomach feel heavy during the game. Instead, players should eat
high-carbohydrate, low-fat meals such as a turkey sandwich, pasta with grilled
chicken or eggs and fruit. As always, players should drink plenty of water or
sports drink during their pregame meal. Bonci suggests that players should stick
to foods they're used to eating rather than experimenting with new foods before
a game.
Postgame
If a player craves fatty foods, after a game is the time
to enjoy them. Players can satisfy their intense postgame hunger with heavy
foods such as chicken fried steaks, roast beef or a hamburger with fries. Before
eating a heavy meal, however, players should first refuel with plenty of water
or sports drink and a high-carbohydrate snack such as fruit or an energy
bar.
Read more: http://www.livestrong.com/article/348829-football-players-diet-plans/#ixzz1sENzdSnp
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