Top 10 Nutrition Principles For Football Players
After a football game, you need the proper nutrition for your post-workout meal to recuperate, refuel, re-energize, and grow muscle.
Carbohydrates, protein, and hydration are the most critical nutrients to replenish after a football game. Build a balanced supper around these nutrients to acquire the post-workout nourishment you need for muscle repair and to replenish the energy you waste in the game.
For our athletes to get results, we must sometimes make our instructions simple to grasp and implement.
Simple behaviors that are broken down and implemented might result in significant improvements.
That’s exactly what we accomplished with our list of the “Top 10 Nutrition Principles for Football Players.”
(Please feel free to distribute this Infographic among your athletes!)
Our List is by DR.Christopher Mohr
1) Pump Up Protein.
Consume some — at all times. Single. Meal. The majority of individuals consume a lot of protein after night and relatively little in the morning.
The fact is that eating a handful of protein with each meal can help you grow and repair muscle while also keeping you satisfied throughout the day. More does not provide better outcomes.
However, less might stifle your progress. The portion should be roughly a quarter of your plate for our athletes to get results, we must sometimes make our instructions simple to grasp and implement.
2) Water Works.
Take your body weight and divide it in half. That is the minimum amount of water you should drink each day. For example, if you weigh 200 pounds, aim for 100 ounces (8 ounces = 1 cup, so you’d be drinking roughly 12 cups of water each day).
Take your body weight and divide it in half. That is the minimum amount of water you should drink each day. For example, if you weigh 200 pounds, aim for 100 ounces (8 ounces = 1 cup, so you’d be drinking roughly 12 cups of water each day). Drink 2 cups of water before each meal and then sip additional between meals and throughout exercises to simplify this.
3) Start Every Day with 2 cups of water.
Before you eat anything or drink coffee or tea, drink 2 cups of water as soon as you wake up. Then savor whatever your next meal is.
4) Start with Breakfast.
Fueling your body in the morning (after those 2 glasses of water described above) physically and psychologically prepares you for the day.
Fueling your body in the morning (after those 2 glasses of water described above) physically and psychologically prepares you for the day. Look for foods that include protein (see # 1), whole grains, and vegetables or fruits. For example, combine Greek yogurt, cherries, and granola.
5) Vegetables and fruit should make up half of your plate.
Half of your meals should always consist of vegetables and fruit. Consider 14 of a plate protein, 12 veggies/fruit, and 14 grains. These provide nutrients that no other food can provide.
6) Don’t Skimp on Fat.
Fat is healthy. Every meal should include some healthy fats — foods like nuts, salmon, egg yolks, olive oil, avocado, and tuna all provide healthy fats to help the body stay healthy, recover and grow.
7) Fiber Matters.
Fiber is found in foods such as beans, whole grains, vegetables, and fruits. And you’ll require around twice as much as you’re now eating.
Most individuals only consume half of their daily requirements, therefore include 1 serving of grains such as oats, sweet potatoes, beans, quinoa, or other comparable items at each meal.
When coupled with vegetables and fruits, your body will have all it requires for peak performance.
8) Snack Purposefully.
If you are hungry in between meals, consider a healthy snack like fruit and nut butter, vegetables and hummus, a handful of almonds, etc.
This might provide you with the energy you need to perform better on the field and in the classroom.
Just be wary of mindless snacks, which are ones that you consume simply because they’re there.
9) Eat Your Calories, Don’t Drink Them.
The average person drinks about 450 calories each day — that’s about the same amount of calories as a large bowl of ice cream. Eat your calories using the tips above.
10) Consider Supplements… as Complements.
Supplements should complement a quality diet, never in place of a quality diet. Start with Tips 1–9 above, then consider certain “complements” that may help.
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