PROTEINS
Muscle Repair
Proteins are responsible for muscle recovery, repair and growth as the amino acids it provides are the building blocks of new muscle tissue. Typically protein quality is maximized in animal products; therefore, a vegetarian is at high risk for protein deficiencies and for optimal athletic performance. The protein quality of a diet can be enhanced through consuming a variety of protein sources. The best are whole egg, grass fed beef, lamb, chicken breast and fish. Proteins are made up of 20 different amino acids. Eight of these are essential to get from your diet.
FATS
Testosterone Development
In general, the fuel football players tend to eat too much of are the wrong fats. Stay away from trans fats, hydrogenated oils, margarines or shortenings which have a negative effect on the body and avoid anything deep fat fried (as these frying vats may be full of trans fats.)
Fat is not an effective fuel source for a pregame meal as it takes several hours to become available for energy UNLESS it is Coconut oil or MCT oil which quickly becomes available for energy and is excellent to include in this meal. New research is showing us that the “bad” saturated fats like those contained in grass fed butter and red meats are now the new “health” foods, especially helping with testosterone levels in males and strengthening the outer layer of cells. Egg yolks are the new “good” food also! Fish oils are still fantastic for their anti-inflammatory and repair properties but largely the nut oils (apart from coconut) have been overrated and the low-fat diet recommendations from nutrition organizations are ineffective and maybe harmful.
CARBOHYDRATES
Energy
Carbohydrates are important when it comes to this anaerobic sport. The players’ body will use mostly muscle glycogen during football and this glycogen is converted from eating carbohydrates. Stay away from sugary and white refined flour. They are high gylcemic, quick digesting carbs that will spike and increase insulin quickly and may make a player hyper before a game which will hurt his performance after the quick jolt of energy. These types of carbs can be utilized to refuel depleted glycogen stores AFTER a game or eating them the night before the game, but not just before. Stay away from simple carbs – coke, sugar, candy, etc.
PRE-GAME MEAL
Need Lasting Energy
For the pregame meal or breakfast, avoid trans fats, go for MCT oil, coconut oil, drink coffee for caffeine but NO sodas or juices (too sugary.) Eat meats, eggs, veggies and slower digesting carbs (avoid any high insulin spiking refined, sugary carbohydrates that may make a player hypoglycemic pregame). An ideal pregame meal could consist of a turkey sub, eggs, pasta, grilled chicken breast, lean red meats, a smoothie, cottage cheese and plain yogurt. If breakfast is liked more by the athlete, don’t change the menu. Remember, don’t do things too out of the ordinary because you don’t want to get sick or uncomfortable.
INTRA-GAME SNACK
Energy Up Keep
It is very important to keep energy levels up with a light snack during halftime. Bananas, cucumbers or something similar can be effective to keep players fueled and the fiber in the fruit will slow the digestion down just enough not to spike the blood sugar too much so the fuel will be readily available. A sports beverage containing 6 to 7 % carbohydrates are also useful for maintaining the players’ hydration levels and replenishing carbohydrate fuel, but be cautious that the sugar content isn’t too high. A great alternative to all the sugary sports beverages is coconut water as it hydrates in a more nutritious natural way and is a source of carbs. Feed your players getting on the bus pre-game and at halftime. On colder games try to keep the players eating small meals for energy being produced. What is a calorie?
HYDRATION
Stop Cramping
It goes without saying players need to be fully hydrated going into a game and to constantly be drinking during breaks in the game to replenish what they lose in sweat. Forget sodas as they are too sugary and will impair performance. Hydration should be mostly with pure water as tea and coffee dehydrate and juices are sugary and spike insulin. Coconut water is really healthy and keeps players from cramping up.
GAIN MUSCLE STRENGTH WITH PROPER NUTRITION
Muscle strength happens only when resistance exercise and diet are done together. Research has shown that protein plays the biggest role for muscle development. Eating protein within two hours after exercise helps repair muscle. Building muscle, football players need a higher amount of protein. Especially during the initial strength training, when muscle gain is largest,
Most athletes don’t get the recommended amount of protein through diet alone. Without the use of supplements, protein powders and amino acid supplements are great for making up of the lack of protein that most athletes miss. Don’t be fooled by advertising that promotes low sugar. If it tastes good it has fake sugar in it. Look on the label to see if the product lists Sugar Alcohol. Sugar alcohol or fake sugar is worse then normal sugar. It spikes the insulin in the body more which causes fat cells to get larger.
Again, athletes must get eight of the amino acids from the intake of protein in their diet. Amino acids are the building blocks of muscle and cell repair
Amount of Protein to Eat
Eat about 1 gram of protein per pound of ideal body weight. Also, eat protein in every meal equal to the size of your fist. That’s generally about 20 grams of protein.
About the Author:
Former college coach Tim Tobin is working in Europe helping American football players and training professional athletes. He has been training athletes in Australia, Austria, Great Britain, Italy and Germany. Tobin previously coached at both Tusculum College and Kutztown University.