Football General Nutrition Packet-OU

FOOTBALL
Nutrition Packet
USE NUTRITION TO YOUR ADVANTAGE

WHAT & WHEN YOU EAT AFFECTS YOUR BODY & PERFORMANCE
CONTROL THE CONTROLLABLES

NUTRITION, HYDRATION, & SLEEP ARE WITHIN YOUR CONTROL!
YOUR DIET IS A HUGE INDICATOR IN BODY COMPOSITION

BALANCE CONSISTENCY TIMING
CARBS (ENERGY) FUEL & HYDRATE FOCUS ON
PROTEIN (BUILD) EVERY 2-3 HOURS WHAT TO EAT
FAT (SATIETY) AND WHEN
Hydration Tips General Eating Tips
• Base your plate off your weight goals

• Don’t rely on thirst as a good indicator of
• EXAMPLES:
your fluid needs; consume fluids
o Weight loss = ½ plate color + ¼ carbs (1 fist) + 1/4 protein
throughout the day with meals/snacks to
o Maintain weight= 1/3 color + 1/3 carbs (1.5 fists) + 1/3 protein
ensure adequate hydration
o Weight gain = ¼ plate color + ½ carbs (2 fists) + 1/2 protein
• General rule: try to consume half your
• Be sure to have pre-fuel before your workout to get the most out of your
body weight in fluid ounces of water. For
workout
example, if you weigh 225 pounds, drink at
o Example: applesauce, fruit snacks, banana, belvita bar
least 113 ounces of water
• Fuel consistently
• Performance will start to decline once
o Eating something every 2-3 hours to help maintain muscle mass and
you’ve lost as little as 2% of your body
fueling throughout your day
weight due to fluid loss
• Electrolytes are important for muscle
function—it is important to consume foods What is included:
& fluids that contain electrolytes before &
Lean protein
after intense exercise
- Essential for repairing tissue damage and building new muscle fibers
• Foods high in sodium that are good for - Eating 20 to 30 grams at meals/snacks will help with recovery and muscle growth
electrolyte replacement: beef jerky, - Grilled/baked chicken, fish, turkey, pork loin, lean ground beef, eggs, low-fat cheese, tofu
cheese, peanut butter, pickles, pretzels
Carbohydates
• Foods high in potassium that are good for - Provide essential energy that muscles need to perform
electrolyte replacement: banana, - Important to eat throughout the day to provide energy to perform
cantaloupe, milk, baked potato, yogurt - 100% whole wheat bread/bagels/tortillas/crackers, brown rice, whole grain pasta,
oatmeal, beans, potatoes
Fruit and Veggies

- Provide essential vitamins and minerals
- Deficiency in nutrients can negatively impact training, recovery, & overall performance
- Deficiencies may cause fatigue, muscle damage, and impaired immune function
Healthy Fats (immunity/flavor-boosting foods)

- Salmon, tuna, nuts, seeds, avocado, olive oil, canola oil, olives, nut butters, oil based
salad dressing
Dairy
- Dairy products provide calcium and vitamin D which are essential to the body and bone
health
- Look for foods that are fortified like cereal and orange juice
Fluids
- Dehydration can have a negative impact on performance
- Drink water and other liquids throughout the day and during practice
Pay attention to the serving size/servings per
container. In this example there are 2 servings for this
package, meaning if you ate the whole thing, it would
be double what is currently on the label. Example 485
calories per serving, if you ate the whole thing it would
be 970 calories
Sodium is important for athletes to maintain

proper hydration and electrolyte balance. Be
mindful of where you are getting your sodium
from, avoid high processed foods, choose options
like cheese, pickles, and peanut butter
Adequate protein is key for muscle maintenance

and building. It is important that you are getting
carbs at every meal so that protein can be used to
build muscle and carbs can be used for energy
Daily eating schedule
WEIGHT LOSS MAINTAIN WEIGHT WEIGHT GAIN
FREQUENCY OF EATING WHAT TO EAT BASED ON YOUR GOALS
PREWORKOUT SNACK Banana + peanut butter Applesauce + fruit snacks Banana + Fruit snacks
BREAKFAST 2 slices of toast 2 slices of toast 2-3 cups of cereal

2-3 3 scrambled eggs 3 scrambled eggs 2% milk
Fruit Fruit 2-3 scrambled eggs
Greek yogurt Glass of 1% milk Fruit/Juice
MORNING SNACK Beef jerky + fruit Chocolate milk + granola Gatorade shake + peanut
bar butter & jelly
LUNCH Deli meat sandwich Deli meat sandwich Deli meat sandwich
Baked chips/pretzels Baked chips/pretzels Baked chips/pretzels
Greek yogurt Greek yogurt Yogurt parfait with fruit
Fruit Fruit Gatorade
AFTERNOON SNACK Fruit + pistachios/peanuts Beef jerky + fruit Trail mix + Chocolate milk
DINNER ¼ plate carbs + ¼ plate 1/3 plate carbs + 1/3 plate ½ plate of carbs + ½ plate
protein + ½ plate protein + 1/3 plate protein + ¼ plate
veggies/fruit veggies/fruit veggies/fruit
LATE NIGHT SNACK Chocolate milk + trail mix Peanut butter & jelly + 1 Gatorade shakes +
chocolate milk chicken sandwich
General Tips for Dining Out

Razorback
Think about Sports Nutrition
your plate
• Be mindful of the portions of your meal

• Aim for your meals to look like a balanced performance plate
Think about your drink
• Choose water, unsweetened tea, or other low-calorie options to compliment your meal
• Sugary drinks (such as soda, lemonade, and sweet tea) provide calories without providing other essential nutrients
Adding fruits and veggies
• Customize your meal

• Load up the veggies on sandwiches, pasta, wraps, egg scrambles, etc.
• Add side salads for easy color addition
How is it prepared?
• Choose foods that are described as steamed, baked, poached, lightly sautéed, and roasted as these cooking
methods use less fat
• Eat less foods that are described as pan-fried, fried, crispy, crunchy, and sautéed as these cooking methods typically
use more fat to prepare the food

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FOOTBALL

USE NUTRITION TO YOUR ADVANTAGE

CONTROL THE CONTROLLABLES

YOUR DIET IS A HUGE INDICATOR IN BODY COMPOSITION

Hydration Tips General Eating Tips

• Base your plate off your weight goals

Fruit and Veggies

Healthy Fats (immunity/flavor-boosting foods)

Sodium is important for athletes to maintain

Adequate protein is key for muscle maintenance

FREQUENCY OF EATING WHAT TO EAT BASED ON YOUR GOALS

BREAKFAST 2 slices of toast 2 slices of toast 2-3 cups of cereal

General Tips for Dining Out

• Be mindful of the portions of your meal

Think about your drink

Adding fruits and veggies

• Customize your meal

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