carbohydrates
Athletes need plenty of carbohydrates. Football players rely heavily on glycogen stores for energy. Machowsky says carbohydrates are the go-to energy source for interval sports like football, and glycogen stores are often depleted during long workouts and workouts. The amount required and how often to consume will vary depending on the time of year (off-season, pre-season, etc.), the player’s specific goals and position.
Choosing a variety of whole-grain breads, pasta, rice, potatoes, fruits and vegetables ensures players get not only essential carbohydrates, but also essential vitamins, minerals and fiber, which have many important functions. In particular, these help reduce inflammation and promote healing. Machowsky says carbohydrates in the form of sports drinks, gels and similar products should generally be limited to game-day and training fuels and not be part of a player’s daily nutrition routine.
Refined carbohydrates such as white bread, cakes, candies, cookies, pies, high-sugar cereals, sodas and fruit juices should be consumed sparingly, he adds.
Examples of Nutritious Carbohydrates for Football Players
- whole grains: oatmeal, 100% whole wheat bread, whole wheat or corn tortillas, whole wheat pasta, brown rice, and low-sugar cereals with at least 5 g protein per serving
- Fruit: fresh whole fruits including apples, pears, bananas, melons, pineapples, melons
- Non-starchy vegetables: broccoli, spinach, peppers, zucchini, lettuce greens (the darker the better), zucchini, onion, cauliflower, mushrooms, tomatoes, carrots
- starchy vegetables: potatoes, sweet potatoes, peas, corn, pumpkin
- Beans and legumes: kidney beans, black beans, white beans, lentils
- Daily: Greek yogurt, low-fat milk and chocolate milk
proteins
Players need adequate protein to stimulate muscle protein synthesis (building muscle) and also to repair muscle damage incurred during training. Machowsky says it’s imperative to choose lean, high-quality protein at meals, as well as before and after each workout.
It’s a common misconception that athletes need to consume extra protein through shakes, bars and powders. Research shows that consuming excessive amounts of protein does nothing to stimulate muscle protein synthesis and often replaces other important nutrients your body needs. “Most of the time it is possible to meet a football player’s protein needs through real food,” he adds. This requires a diet that includes high-quality protein sources spread throughout the day between appropriately timed meals and snacks. “Large amounts of protein taken at one meal or at a particular time may not be adequately utilized,” says Machowsky.
Chicken or turkey, lean red meat, beans, dairy products, eggs and fish are good options. Branched-chain amino acids, or BCAAs, often mentioned in supplements, are readily found in dairy products and meat.
When it becomes difficult to get the amount of protein needed during the day or during match day and refueling training, protein supplements can be useful. “If you have the means, making your own smoothies with real foods like Greek yogurt, milk, nut butters, and fruit like berries, apples, or bananas is a great option,” says Machowsky.
Anti-Inflammatory Oils
Football players also need fat, but nutritious. Too much fat (usually hydrogenated and saturated) can lead to an increased risk of heart disease and excessive calorie intake, which can lead to unrestrained weight gain, Machowsky says. Too little fat can affect nutrient absorption and ultimately affect performance, so moderation is the name of the game here. Not only is it dense in fat calories, meaning a little goes a long way, but it will also satisfy gamers at every meal. Include 1 to 2 servings of fat in your meals in the form of fatty fish, nuts and nut butters, seeds, meat, dairy products, avocados and olive oil.
Focus on these fats and fat sources
- Monounsaturated fats:
- Olives and olive oil, avocado
- Sunflower seeds and nuts (pistachios, macadamia, almonds, cashews)
- Omega-3 Fatty Acids (polyunsaturated fats):
- Oily fish (salmon, tuna, halibut, trout)
- Walnuts, flax and chia seeds
Limit these fats
- Full-fat dairy products, including butter
- palm oil, margarine, and anything containing partially hydrogenated oil
- fried foods
- fatty cuts of beef, pork and chicken
- fried foods
- foods that are very creamy (creamy salad dressings and mayonnaise)
Don’t forget to snack
Snacking on real food about 2 to 3 times a day keeps players satisfied and getting enough energy between meals. Optimizing performance means players need a serious nutritional bang for their caloric buck, and whole foods always win the nutrient density competition.
If you want to play at the top of your game, cut down on junk food. Remember that food is functional and serves a purpose. When that goal is to help players recover after eating twice a day, that food needs to be filled with as much high-quality nutrients as possible.
Consider whole fruit, such as apples and bananas, with ¾ cup low-fat cottage cheese or yogurt, a handful of nuts or 2 tablespoons nut butter on a piece of whole-grain toast, turkey, avocado, and mustard lettuce rolls for a protein shake. Pop into a shake or smoothie made with 1 to 2 tablespoons of almond butter or a few turkey meatballs (a common favorite among gamers).
Hydration
“Dehydration is a medical condition that football players need to take seriously, especially in the preseason and early season, when temperatures are high and they are training hard wearing a lot of heavy pads and equipment,” says Machowsky. Watch for symptoms such as unusual shortness of breath, loss of coordination, rapid pulse (even during a break), significant cramping, headache, nausea or vomiting, and dizziness. If left untreated, severe dehydration can be life-threatening.
First, players should drink at least one standard bottle of water an hour or two before practice or competition. During practice or play, players should aim to drink at least 16 to 20 ounces of fluid per hour and drink something every 15 to 20 minutes. Heavy sweaters may need up to a liter (32 ounces) more per hour.
Players need to consider additional electrolytes for activities lasting more than 60 to 75 minutes, especially if wearing salty sweaters. (This applies to you if white streaks appear on your clothes after your sweat dries.) Examples of electrolyte sources include sports drinks, electrolyte powders or tablets added to water, or salty snacks such as bagels or crackers.