carbohydrates
Athletes need plenty of carbohydrates. Football players rely heavily on glycogen stores for energy. In an intermittent sport like football, glycogen stores are often depleted during long periods of training and exercise, so carbohydrates are the go-to energy source, says Makowski. The amount and frequency needed will vary depending on the time of year (off-season, pre-season, etc.), the player’s specific goals, and position.
Choosing a variety of foods, such as whole grain breads, pasta, rice, potatoes, fruits and vegetables, will ensure that athletes are getting the carbohydrates they need to perform, as well as essential vitamins, minerals and fibre that play a key role, particularly in reducing inflammation and aiding recovery. Carbohydrates, such as sports drinks and gels, should be reserved for game day or practice refuelling and should not be a part of an athlete’s daily diet, says Makowski.
Refined carbohydrates, such as white bread, cake, candy, cookies, pies, high-sugar cereals, soda and juice, should be consumed in moderation, 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, low sugar cereals with at least 5g of protein per serving
- fruitsFresh whole fruits such as apples, pears, bananas, melons, pineapples, and cantaloupe
- Non-starchy vegetables: Broccoli, spinach, peppers, zucchini, lettuce (the darker the better), pumpkin, onion, cauliflower, mushrooms, tomatoes, carrots.
- Starchy vegetables: Potatoes, sweet potatoes, peas, corn, butternut squash
- beans: Kidney beans, black beans, white beans, lentils
- Dairy products: Greek yogurt, low-fat milk, chocolate milk
protein
Athletes need enough protein to stimulate muscle protein synthesis (building muscle) and repair muscle damage caused during training, so choosing lean, high-quality protein not only in the diet but also before and after training is essential, says Makowski.
It’s a common misconception that athletes need to get extra protein in shakes, bars or powders. Research shows that consuming excess protein has no benefit in stimulating muscle protein synthesis, but rather replaces other important nutrients the body needs. “In most cases, football players’ protein needs can be met with real food,” he adds. This requires a diet that includes high-quality protein sources, with meals and snacks at appropriate times throughout the day. “Consuming large amounts of protein in one meal or at a specific time may not be fully utilized,” says Makowski.
Chicken, turkey, lean meat, legumes, dairy products, eggs, and fish are all good choices. Branched-chain amino acids (BCAAs), which are often touted in supplements, are found in high amounts in dairy and meat.
Protein supplements are great for when you can’t get enough protein during the day, or for fueling up on game day or practice. “If you have the money, making your own smoothies using real foods like Greek yogurt, milk, nut butter, and fruit like berries, apples, and bananas is also a good option,” says Makowski.
Anti-inflammatory fats
Football players need fat too, but they need nutritious fat. According to Makowski, eating too much fat (usually hydrogenated and saturated) can increase the risk of heart disease, and consuming too many calories can lead to weight gain. Too little fat can affect nutrient absorption and ultimately performance, so moderation is key. Fat is high in calories, so small amounts are enough, but it also makes players feel satisfied with each meal. Include one to two servings of fat in your diet in the form of oily fish, nuts, nut butters, seeds, meat, dairy products, avocado, and olive oil.
Focus on these fats and fat sources
- Monounsaturated fats:
- Olives, olive oil and avocado
- Sunflower seeds and nuts (pistachios, macadamias, almonds, cashews)
- Omega-3 fatty acids (polyunsaturated fats):
- Oily fish (salmon, tuna, halibut, trout)
- Walnuts, flax, chia seeds
Limit these fats
- Full-fat dairy products, including butter
- Contains palm oil, margarine, partially hydrogenated oils
- Fried food
- Fatty cuts of beef, pork, and chicken
- Fried food
- Very creamy foods (creamy salad dressings and mayonnaise)
Don’t forget the snacks
Snacking on real food two to three times a day keeps players satisfied and energized between meals. To optimize performance, players need a fair amount of nutritional value for their calories, and whole foods win the nutrient density race every time.
If you want to perform at your best, cut back on the junk food. Remember, food is functional and has a purpose. If that purpose is to help your players recover after two practices a day, that food needs to contain as much high-quality nutrition as possible.
Think whole fruits like apples or bananas paired with 3/4 cup low-fat cottage cheese or yogurt, a handful of nuts or 2 tablespoons of nut butter on whole-grain toast, lettuce roll-ups with turkey, avocado and mustard, a protein shake or smoothie made with plain Greek yogurt, fruit and 1-2 tablespoons of almond butter, or some turkey meatballs (a common player favorite).
Hydration
“Dehydration is a medical condition that football players should take seriously, especially during the preseason and early season when temperatures are high and players are training hard wearing lots of heavy padding and gear,” says Makowski. Symptoms to look out for include unusual shortness of breath, loss of coordination, elevated pulse rate (even during rest periods), severe cramps, headaches, nausea/vomiting and dizziness. If left untreated, severe dehydration can be life-threatening.
First, players should drink at least one standard bottle of water one to two hours before practice or a game. During practice or a game, players should drink at least 16 to 20 ounces of fluid per hour, with something to drink every 15 to 20 minutes. Players who sweat a lot may need up to 1 liter (32 ounces) of water per hour.
Athletes should consider supplementing with electrolytes, especially if they are engaging in exercise longer than 60-75 minutes that produces a high-salt sweat (as indicated by white streaks on clothing after sweat has dried). Examples of electrolyte sources include sports drinks, electrolyte powders or tablets added to water, and salty snacks such as pretzels and crackers.
