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Simple Tips for Meeting the Nutritional
Needs of Football Athletes
 Everyone has a favorite food, and it's often the events surrounding the food that make it so special. There are few activities people participate in that stimulate all five senses like food. With the physical need our bodies have for nourishment, and the emotional attachments that form between food and special events the motivation behind food choice become multifaceted. Be it appetite, time, cost, allergies, dietary constraints, heritage, or tradition food choice is much more than just satisfying hunger.
As a sports nutrition teacher it is my role to impress upon high school athletes the importance of making nutrient dense food choices to enhance athletic performance as well as aid their body systems at such a pivotal moment of growth developmentally. Adolescence is a segment of the life span where many developmental shifts are taking place both psychologically and physiologically. Their bodies and minds are growing at such a rapid pace that the metabolism needs roughly 2,000 calorie intake to meet the growth demands alone. Add in physical activity and the number jumps to an additional 500 calories.  There are six nutrient groups that the body needs in order to function most optimally. These groups include proteins, vitamins, minerals, carbohydrates, fats, and water. When the body intakes foods daily that includes each of the nutrient groups, it can then function to its fullest potential. Depending on the types of physical activities the person is involved their diet will need to meet the demands placed on the body. These demands will dictate the kind of nutrients they need.
In working with Coach Matrise to analyze off season lifting routines and the physical demands of season play here are some useful tips for meeting your Trojans nutritional needs:
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Quick Facts...
● Athletes achieve peak performance by training and eating a variety of foods.
● Athletes gain most from the amount of carbohydrates stored in the body.
● Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise and the condition of the athlete.
● Exercise may increase the athlete's need for protein.
● Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue.
Becoming an elite athlete requires good genes, good training and conditioning and a sensible diet. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help.
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| The diet schedule provided below is Trojan Specific based upon the off season work out schedule. There is a three day rest period for athletes built into this program. |
Trojan Off-Season Nutrition Schedule |
| Day | Nutrients Needed | Food Item | Rationale |
| Monday | Fiber, Proteins, & Water | Apples, Celery, Bran Cereal, dehydrated fruits, wheat crackers. High liquid consumption: Water, V8 Splash, 100% juices. Egg Whites. | Cleanse system of toxins and impurities after rest period. |
| Tuesday | Carbohydrates, Proteins, & Water | Banana, Apples, Tomatoes, Wheat Crackers, Whole Grain Bagles, Wheat Pasta, Grilled Chicken, Lean Ground Beef, Red Beans with Brown Rice | Proteins to rebuild muscle tissue induced from lifting trauma. Carbs for complex sugars needed to burn over Wednesday cardio intensive work out. Water to flush impurities. |
| Wednesday | Proteins, LDL Fats, Calcium, & Water | Oranges, Banana, Cottage Cheese, Egg Whites, String Cheese, Milk, Grilled Chicken, Salmon, Avocado, Walnuts, Sunflower Seeds, Sauteed Veggies in Olive Oil over spinach or Romaine lettuce. Ice Milk or Pudding | Proteins to rebuild traumatized muscle tissues. Calcium to keep bones from getting brittle. Fats to cushion muscle tissue and bones to prevent injury. Water to flush impurities. |
| Thursday | Proteins, Calcium, & Water | Egg Whites, Apples, Grilled Chicken, Sirloin, Rib Meat, Tofu, Chickpeas, Walnuts, Almonds, Oranges, Salmon, Fresh Water Fish, Milk, or Pudding | Proteins to repair traumatized muscle tissues. Calcium to keep bones from getting brittle. Water to flush impurities. |
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Beef Stew |
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Ingredients:
2 pounds Chunked Stew Meat
2 Green Peppers
6 Red Potatoes
2 cups Baby Carrots
1 stalk Celery
1 can (8 oz.) V8 tomato juice
1 envelope French Onion Soup Mix
1 can (10 3/4 oz.) Mushroom Gravy
Directions:
1. Preheat oven to 350 degrees
2. Mix V8 juice, onion soup, and gravy together in sauce pan.
3. Add raw stew meat and simmer until browned.
4. Rince and cut green peppers, potatoes, and celery into large chunks.
5. Arrange vegetables in 9x13 inch pan.
6. Pour browned meat and juice over veggies.
7. Cover with foil and cook for 1 hour until veggies are tender.
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Have you ever been hungry and while looking at a pantry or fridge stocked with choices still concluded there is nothing in the household to eat. The lack of appetite for the food items available is your tastes way of telling you that you want variety in your diet. When your body gets enough carbohydrates you will no longer hunger for foods that have carbs. Your pallet is board and needs to be introduced to something new.
Going out and frying in the sun in the sun increases skin damage, and the risk for cancer. However sun exposure even laying out and baking for a bit actually releases endorphins and serotonin chemicals in the body the chemicals that insight feelings of elation. Sunlight is also the best and most efficient way for the body to process Vitamin D. 
The tendency is to get complacent in our diets resulting in too much of a good thing. In responses our bodies store the excess as reserve in case the body finds itself in need of the storage. The most nutrient dense deserts are ice milk and pudding. They are a good source of calcium and fat, come in a variety of flavors, and satisfy any sweet craving. The temperature of ice milk makes it difficult to get too much of a good thing as fast consumption produces "brain freeze" a short intense headache that subsides as the body returns to normal temperature. Studies have indicated when a particular food is off limits for reasons other than allergies or other health related concerns leads to either more consumption of the food, or eating to much of other foods to satisfy the craving once again contributing to too more of a nutrient than the body needs. 
It is important for Football athletes to absorb calcium as it helps prevent bones from becoming brittle. Brittle bones are more easily broken.