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Nutrition for Optimal Football Performance

Nutrition for Optimal Football Performance. By Michael Holst, CSCS. The Basics. The body has six basic nutrients: Carbohydrates Protein Fat Vitamins Minerals Water. Carbohydrates. An athlete’s best source of energy Can be broken down quickly and turned into fuel Good Food Sources:

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Nutrition for Optimal Football Performance

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  1. Nutrition for Optimal Football Performance By Michael Holst, CSCS

  2. The Basics • The body has six basic nutrients: • Carbohydrates • Protein • Fat • Vitamins • Minerals • Water

  3. Carbohydrates • An athlete’s best source of energy • Can be broken down quickly and turned into fuel • Good Food Sources: • Fruits and Vegetables • Whole grains • Breads (whole wheat) • Cereals • Pasta

  4. Protein • Used primarily to build and repair muscle and tissue in the body • Used as a fuel source when carbs aren’t available, but not utilized well • Good Food Sources: • Lean meats • Skinless chicken • Fish • Low-fat dairy products

  5. Protein cont’ • Recommendations • Athletes should consume 0.7-1g or protein for every lb. of body weight • Excess protein is either stored in the body as fat or excreted in urine • Most people in the US get enough protein in their diet. Athletes may need to supplement

  6. Fats • Fat isn’t used well as fuel and an excess of it is stored • Types of Fat • Saturated (bad) • Trans (worst) • Unsaturated (“good”) • Monounsaturated (best) • Polyunsaturated (better) • Good Food Sources: • Olive Oil • Peanut Oil • Canola Oil

  7. Macronutrient Composition in Diet 3:1:1 Ratio

  8. Hydration • Hydration level is most important factor in nutrition • Water is involved in nearly every reaction in the body • If not enough water is available, these processes won’t occur at the right rate • Recommendations for fluid intake: • Minimum of 96 oz. of good fluids per day of activity

  9. Hydration cont’ Signs of Dehydration: • Dark-yellow, strong-smelling urine • Decreased frequency of urination • Urine is normally clear to light-yellow • Check your weight: Each pound lost during exercise needs to be replaced with 1pt (0.5 L, 20 oz.) of fluid • Don’t rely on thirst: It’s a bad indicator of dehydration!

  10. Energy Requirements • Energy from food is measured in kilocalories (kcal), but we simply use the term, calorie • Three Factors: • Resting Metabolic Rate • What it takes to maintain normal body functions • Physical Activity • Varies greatly amongst individuals • Dietary Thermogenesis • Energy cost of eating

  11. Energy Requirements cont’ • General Guideline: • Multiply body weight (lbs.) by 23 to find daily caloric intake • Ex: 200 lb. football player x 23= 4600 (heavy training) • Remember: • Weight is lost if caloric intake is less than energy use • Weight is gained is caloric intake is greater than energy use

  12. The Art of Timing • Research has shown eating more often and in smaller portions is better for athletes. • This method of eating boosts the body’s metabolism since it’s constantly being used. • 5-6 small meals per day is recommended. • Eating a high-carb/protein meal 45 minutes after training may speed recovery times. Protein is needed to repair the muscles that were just broken down.

  13. Ergogenic Aids (Supplements) • Should never be used in place of diet • Tend to be pricey and you don’t know if what you’re getting is what is on the label – no regulation • If you are going to take a supplement: • Make sure no ingredients are not banned by the NCAA • Know it’s side-effects • Don’t go over recommended dosage • Increase water intake

  14. Tips • Always eat breakfast! • Eat a rainbow of food… • Eat smaller meals, more frequently • Drink fluids throughout the day • Eating a healthy diet takes a little work, but it can improve your performance!

  15. Resources • Baty, Jacob J, et al. “The Effect of a Carbohydrate and Protein Supplement on Resistance Exercise Performance, Hormonal Response and Muscle Damgage.” Journal of Strength and Conditioning Research. • Brown, Judith E. Nutrition Now. 4th Ed. Wadsworth; Brooks Cole, 2005. • Essentials of Strength and Conditioning. 2nd Ed. • Greenwood, Michael, et al. "Cramping and Injury Incidence in Collegiate Football Players are Reduced by Creatine Supplementation." Journal of Athletic Training 38 (2003): 216-219. 26 May 2007. • Rozenek, R, et al. "Effect of High-Calorie Supplements on Body Composition and Muscular Strength Following Resistance Training." Journal of Sports Medicine and Physical Fitness 42 (2002): 340-347. ProQuest Nursing and Allied Health Source. 26 May 2007.

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