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Nutrition Guide for Football Players

leapyguide.com- If you wanna be a football players, you need a proper nutrition on a daily basis to stay energized and strong. of course there's some nutrition guide for football players,specially if you already in a team , usually they had their own list.

But don't worry we will give some information or basic Nutrition Guide for Football Players

1. Consume Carbohydrates

Carboyhydrates is really important as one of the nutrition for football players, because carbohdyrates are an essential  energy source for body.

Some sources of carbohydrates are healthier than others. For example, whole-grain products usually contain more fiber, vitamins, and minerals than refined alternatives. Look for whole-grain breads, pastas, crackers, and cereals that are relatively low in fat and added sugar. Other healthy sources of carbohydrates include unsweetened fruits and vegetables, including beans and other legumes.

Fried potatoes, pastries, cakes, and other junk foods are often high in calories but low in vitamins and minerals. These unhealthy sources of carbohydrates can contribute to weight gain and other health problems. 

Football players who are overweight may tire more easily and have less endurance on the field. High-fat foods also take the longest to digest and may reduce your child’s stamina during practice and games. Encourage your child to limit junk food in their diet, while eating a wide variety of fruits, vegetables, and whole grains.

2. Don't Forget Protein

Protein is another essential nutrient for football players. It helps them build and repair muscle, which is especially important for athletes. About 10 to 15 percent of an athlete’s caloric intake should come from protein, advises the Academy of Nutrition and Dietetics.

choose lean sources of protein, such as poultry, fish, eggs, low-fat dairy products, and nuts. Combining protein and carbohydrates in a meal or snack can help them get the balance of nutrients they need. For example, a turkey sandwich on whole- grain bread, a smoothie made with low-fat yogurt and fresh fruit, or a banana with peanut butter.

Another tips

Beside those nutrition , there's some tips for pregame and after game.

pregame :
For good pregame nutrition, try to eat a carbohydrate-rich meal hours beforehand. For example, if you have an afternoon game scheduled, prepare a whole-grain pasta dinner the night before. If they’re playing in the evening, remind them to eat a carbohydrate-rich breakfast, such as eggs with whole grain toast, pancakes, or waffles.

Keep fatty foods to a minimum. Your body won’t digest them as quickly as carbohydrates. Eating too much fat before playing football may leave you with less energy than they need. It can also cause digestive unrest, such as gas or an upset stomach. If you didn't nourish well with carbohydrates before practice or a game, quick carbs while playing (like sports drinks) may help boost their stamina until they can refuel with a more hearty snack or meal afterward.

Even in the coldest climates, football players sweat significantly during a game or practice session. Along with fluids, they lose essential minerals in their sweat, such as potassium and sodium. Juice, sports drinks, and other beverages can help replenish the fluids and electrolytes that you loses during a heavy workout.

You may also be ravenous after a football game or practice, replace the energy expended by eating carbohydrate-rich snacks right after the play, such as granola bars, whole-grain crackers, or whole-grain pretzels. Follow it up with a protein-rich meal to help them retain muscle mass, repair injuries, and satisfy your hunger.

think that's a few nutrition guide for football players that we know, hope it's useful