Football players need to eat about 5,000 calories a day, sometimes as much as 9,000 calories a day. They also need more than 2.7 grams of carbohydrate per pound of body weight per day, but during hard training this number can increase to about 3 or 4 grams. Good carbohydrate choices are whole grain breads and cereals, fruits, and vegetables. The players need 0.6 to 0.9 grams of protein per pound of body weight per day. This can include fish, chicken, turkey, beef, low-fat milk, cheese, yogurt, eggs, nuts, and soy. They also need at least 0.45 grams of fat per pound of body weight per day. Good heart-healthy fats are canola oil, olive oil, and nuts.
Football players also need to be aware of their fluid intake. The players tend to sweat at a rate of 10 liters per day, making them able to lose about 12 pounds of sweat in practice. To avoid dehydration or heat illness, the players must make sure to drink enough. This includes drinking at least 2 cups of sport drink 2 hours before a practice or game and drinking fluids at every break and halftime.
Three Nutrition Tips for Performance Improvement:
1. Eat food, not supplements. They do not contain the same vital nutrients for the athletes.
2. Eat foods you like and are used to eating. Pregame foods should contain a carbohydrate and a protein, such as spaghetti and meatballs, or a steak with potatoes. It should not have a lot of fat, so players should stay away from fried chicken or fish, french fries, and onion rings. Give yourself enough time to eat before a game, a large meal takes about 4 hours to leave the stomach.
3. Stay hydrated. The athlete should drink about 3 cups of fluid for every pound they lose during practice or games to maintain proper wait and avoid heat illness.
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