How long have you been a fan of sports and football? Have you done enough research about your favorite team and player over the years of being a fan? Football is indeed one of the most famous sports in the world. There’s what we call American football, Canadian football, Australian football, Rugby football, and Gaelic football.
Now, if you wish to follow the path of your favorite football players little by little, learn how to plan your meal first! Why not? Eating is the major activity that everyone needs to meet their nutritional requirements. Besides, having a strict meal plan every day is a must for every successful football player. Since everyone knows how much physical this sport can get, you must ensure that you always have enough stored energy to keep your body moving and alert.
What Do You Need?
You need a lot of energy so eating foods that contain protein and carbohydrates is a must to fuel your entire body. However, you need to take note that your intake of carbohydrates and protein is well-balanced in a low-fat diet to be able to give your best performance. Find out at the end of this article the required foods and amount of nutrients you need every day to reach your goal.
Day-to-day Intake of Caloric
Generally, you need to chomp around 5,000 of calories a day but it can still change depending on the level of training you need to follow. In fact, other football players are required to consume 5,000-9,000 calories a day. The Dietetic Association recommends more than 2.7 grams of carbohydrates to football players per pound of your weight each day. Thus, your body needs 3.6-4.5 grams of carbohydrates per pound of your current weight during heavy training.
55-60% of football players caloric should be provided by carbohydrates to fuel their needed speed in the game. Fruits, pasta, and whole-grain bread are great sources of carbohydrates.
15-20% of your caloric intake must be supplied by proteins by consuming soy, lean meat, milk, fish, and poultry.
A daily moderate dose of 30% fat on your caloric intake should complete your meal plan. Olive oils, canola, nuts, and seeds are great sources of healthy fats.
Remember to void eating fatty foods before the game. Instead, consume protein and carbohydrate-rich foods. The best meals before the game are yogurt, fruit salad, and turkey sub; waffles and eggs; fruit and ham, and more.