3. Dinner. Number of hours of practice = 2, 48 + 20 = 68 ÷ 2 = 34 ounces of fluid required per hour, • Alternate between sports drink and water. Whether you're a quarterback or a lineman, you need to fuel adequately to train well, recover quickly and increase endurance. JUICE Good Nutrition for Kids During Challenging Times, How to Avoid the “Freshman 15”: Tips for Maintaining a Healthy Weight in College, Whole Grains: oatmeal, 100% whole wheat bread, whole wheat or corn tortillas, whole wheat pasta, brown rice, and low sugar cereals containing at least 5g of protein per serving, Fruit: fresh whole fruit including apples, pears, bananas, melon, pineapple, cantaloupe, Non-starchy Vegetables: broccoli, spinach, peppers, zucchini, lettuce greens (the darker the better), squash, onions, cauliflower, mushrooms, tomatoes, carrots, Starchy Vegetables: potatoes, sweet potatoes, peas, corn, butternut squash, Beans and legumes: kidney beans, black beans, white beans, lentils, Dairy: Greek yogurt, low-fat milk and chocolate milk, Monounsaturated Fats: Olives and olive oil, canola oil, avocado, nuts (pistachios, macadamia, almonds, cashews) and sunflower seeds, Omega-3 Fatty Acids (polyunsaturated fats): fatty fish (salmon, tuna, halibut, trout), walnuts, flax and chia seeds, Full fat dairy, butter, palm oil, fried foods, fatty cuts of beef, pork and chicken, fried foods, margarine, very creamy foods (i.e., salad dressings and mayonnaise) and anything made with partially hydrogenated oil. You can measure your daily protein intake using the following formulas: Minimum grams: 0.6 x body weight [pounds] The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. This might sound obvious, but it’s amazing how many young footballers … YOGURT First, the key to losing fat, building muscle, or just improving your body or health in any way is a combination of a proper diet plan and a … Get a comprehensive diet, supplement and training program right … Do not over drink. Excellent choices for carbohydrates include fruits, vegetables, brown rice, oatmeal and whole grains. 20 oz water, Topics: The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. Break your plate into thirds, placing a protein in one third, a starch [rice, pasta, potato] in a second, and a fruit and/or vegetable in the last. Get the best features, fun and footballing frolics straight to your inbox every week. Try to weigh in wearing as little clothing as possible Located in New York City, HSS is nationally ranked No. 3. Too much fat (usually the saturated kind) can put players at risk for increased fat mass, which only serves to slow them down and kill performance goals. So, for most college players, this will put you in the range of 3,500 to 4,000 calories a day. Choosing a variety of whole grain breads, pasta, rice, potatoes, fruits and vegetables ensures these players are not only getting the carbs necessary to perform but essential vitamins, minerals and fiber, which have a slew of important functions. Choosing high quality foods and being consistent with a diet year-round provides a solid foundation helping players perform at their highest potential. PlayerScout Football Nutrition Plan® | 4. | WATER SWEAT Consume at least three meals per day with snacks between. Like milk, yogurt, cottage cheese and other … Eat a balanced diet. And those coveted branched chain amino acids (BCAA) are readily found in dairy and meat, so you can skip the supplements. Too little fat can affect nutrient absorption and ultimately impact performance as well, so moderation is the name of the game here. Skipping breakfast is not an option, especially when you have early morning practice or lifting. Carbohydrate based foods like pasta, potatoes and bread would be available, along with cereals and a small amount of protein such as salmon. 5 slices lean meat [e.g., turkey, ham, lean roast beef or a packet of tuna] Since 2014, Lionel Messi's diet has consisted largely of fresh fruit, fresh vegetables, nuts, seeds, olive oil, and whole grains. 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