Nutrition for Optimal Football Performance

By Michael Holst, CSCS

The Basics

The body has six basic nutrients:The body has six basic nutrients: Carbohydrates Carbohydrates Protein Protein Fat Fat VitaminsVitamins MineralsMinerals WaterWater

Carbohydrates

An athlete’s best source of An athlete’s best source of energyenergy

Can be broken down Can be broken down quickly and turned into quickly and turned into fuel fuel

Good Food Sources:Good Food Sources: Fruits and VegetablesFruits and Vegetables Whole grainsWhole grains Breads (whole wheat)Breads (whole wheat) Cereals Cereals PastaPasta

Protein

Used primarily to build and repair Used primarily to build and repair muscle and tissue in the bodymuscle and tissue in the body

Used as a fuel source when carbs Used as a fuel source when carbs aren’t available, but not utilized aren’t available, but not utilized wellwell

Good Food Sources:Good Food Sources: Lean meatsLean meats Skinless chickenSkinless chicken FishFish Low-fat dairy productsLow-fat dairy products

Protein cont’

RecommendationsRecommendations Athletes should consume 0.7-1g or Athletes should consume 0.7-1g or

protein for every lb. of body weightprotein for every lb. of body weight Excess protein is either stored in the Excess protein is either stored in the

body as fat or excreted in urinebody as fat or excreted in urine Most people in the US get enough Most people in the US get enough

protein in their diet. Athletes may need protein in their diet. Athletes may need to supplementto supplement

Fats

Fat isn’t used well as fuel and an Fat isn’t used well as fuel and an excess of it is storedexcess of it is stored

Types of FatTypes of Fat Saturated (bad)Saturated (bad)

Trans (worst)Trans (worst) Unsaturated (“good”)Unsaturated (“good”)

Monounsaturated (best)Monounsaturated (best) Polyunsaturated (better)Polyunsaturated (better)

Good Food Sources:Good Food Sources: Olive OilOlive Oil Peanut OilPeanut Oil Canola OilCanola Oil

Macronutrient Composition in Diet

Carbs 60%

Protein 20%

Fat 20%

Carbohydrates Protein Fat

3:1:1 Ratio

Hydration

Hydration level is most Hydration level is most important factor in nutritionimportant factor in nutrition

Water is involved in nearly Water is involved in nearly every reaction in the bodyevery reaction in the body

If not enough water is If not enough water is available, these processes available, these processes won’t occur at the right ratewon’t occur at the right rate

Recommendations for fluid Recommendations for fluid intake:intake: Minimum of 96 oz. of good Minimum of 96 oz. of good

fluids per day of activityfluids per day of activity

Hydration cont’

Signs of Dehydration:Signs of Dehydration: Dark-yellow, strong-smelling Dark-yellow, strong-smelling

urineurine Decreased frequency of urinationDecreased frequency of urination Urine is normally clear to light-Urine is normally clear to light-

yellowyellow Check your weight: Each pound Check your weight: Each pound

lost during exercise needs to be lost during exercise needs to be replaced with 1pt (0.5 L, 20 oz.) replaced with 1pt (0.5 L, 20 oz.) of fluidof fluid

Don’t rely on thirst: It’s a bad Don’t rely on thirst: It’s a bad indicator of dehydration!indicator of dehydration!

Energy Requirements

Energy from food is measured in Energy from food is measured in kilocalories (kcal), but we simply use kilocalories (kcal), but we simply use the term, caloriethe term, calorie

Three Factors:Three Factors: Resting Metabolic Rate Resting Metabolic Rate

What it takes to maintain normal body functionsWhat it takes to maintain normal body functions Physical ActivityPhysical Activity

Varies greatly amongst individualsVaries greatly amongst individuals Dietary ThermogenesisDietary Thermogenesis

Energy cost of eatingEnergy cost of eating

Energy Requirements cont’

General Guideline:General Guideline: Multiply body weight (lbs.) by 23 to Multiply body weight (lbs.) by 23 to

find daily caloric intakefind daily caloric intake Ex: 200 lb. football player x 23= Ex: 200 lb. football player x 23=

4600 (heavy training)4600 (heavy training) Remember:Remember:

Weight is lost if caloric intake is less Weight is lost if caloric intake is less than energy usethan energy use

Weight is gained is caloric intake is Weight is gained is caloric intake is greater than energy usegreater than energy use

The Art of Timing

Research has shown eating more often and Research has shown eating more often and in smaller portions is better for athletes.in smaller portions is better for athletes.

This method of eating boosts the body’s This method of eating boosts the body’s metabolism since it’s constantly being used.metabolism since it’s constantly being used.

5-6 small meals per day is recommended.5-6 small meals per day is recommended. Eating a high-carb/protein meal 45 minutes Eating a high-carb/protein meal 45 minutes

after training may speed recovery times. after training may speed recovery times. Protein is needed to repair the muscles that Protein is needed to repair the muscles that were just broken down.were just broken down.

Ergogenic Aids (Supplements)

Should never be used in place of dietShould never be used in place of diet Tend to be pricey and you don’t know Tend to be pricey and you don’t know

if what you’re getting is what is on the if what you’re getting is what is on the label – no regulationlabel – no regulation

If you are going to take a supplement:If you are going to take a supplement: Make sure no ingredients are not banned Make sure no ingredients are not banned

by the NCAA by the NCAA Know it’s side-effectsKnow it’s side-effects Don’t go over recommended dosageDon’t go over recommended dosage Increase water intakeIncrease water intake

Tips

Always eat breakfast!Always eat breakfast! Eat a rainbow of food…Eat a rainbow of food… Eat smaller meals, more Eat smaller meals, more

frequentlyfrequently Drink fluids throughout the Drink fluids throughout the

day day Eating a healthy diet takes Eating a healthy diet takes

a little work, but it can a little work, but it can improve your performance!improve your performance!

Resources

Baty, Jacob J, et al. “The Effect of a Carbohydrate and Baty, Jacob J, et al. “The Effect of a Carbohydrate and Protein Supplement on Resistance Exercise Protein Supplement on Resistance Exercise Performance, Hormonal Response and Muscle Performance, Hormonal Response and Muscle Damgage.” Damgage.” Journal of Strength and Conditioning Journal of Strength and Conditioning ResearchResearch..

Brown, Judith E. Brown, Judith E. Nutrition NowNutrition Now. 4. 4thth Ed. Wadsworth; Ed. Wadsworth; Brooks Cole, 2005.Brooks Cole, 2005.

Essentials of Strength and ConditioningEssentials of Strength and Conditioning. 2. 2ndnd Ed. Ed. Greenwood, Michael, et al. "Cramping and Injury Greenwood, Michael, et al. "Cramping and Injury

Incidence in Collegiate Football Players are Reduced by Incidence in Collegiate Football Players are Reduced by Creatine Supplementation." Creatine Supplementation." Journal of Athletic TrainingJournal of Athletic Training 38 (2003): 216-219. 26 May 2007. 38 (2003): 216-219. 26 May 2007.

Rozenek, R, et al. "Effect of High-Calorie Supplements Rozenek, R, et al. "Effect of High-Calorie Supplements on Body Composition and Muscular Strength Following on Body Composition and Muscular Strength Following Resistance Training." Resistance Training." Journal of Sports Medicine and Journal of Sports Medicine and Physical FitnessPhysical Fitness 42 (2002): 340-347. 42 (2002): 340-347. ProQuest Nursing ProQuest Nursing and Allied Health Sourceand Allied Health Source. 26 May 2007. . 26 May 2007.