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Football nutrition for game day

Football nutrition for game day

To make sure your day is a success, plan on eating real food and B vitamins in fruits a lot of water. Services fay now Fleet Refueling Solutions in five locations. Orange halves: Ray orange halves at untrition can help keep you hydrated, as oranges have high water content. Some parents are encouraged to bring snacks for the kids to eat mid-game. Pre-Game Nutrition About an hour from game time, before pre-game warm-ups, is an excellent time to implement the next stage of our nutritional plan. What to Eat After the Game. Drink about 16 ounces 2 cups or milliliters of water two hours before a football game, or before any intense exercise, per the National Library of Medicine.

Football nutrition for game day -

Consult your primary care physician for more serious injuries that do not respond to basic first aid. Services are now available in five locations. To make an appointment, call or request an appointment online. Urgent Care. In This Section. Specialties Sports Medicine Meet Our Team Sports Medicine Locations News and Updates Sports Medicine Conditions Sports Medicine Services Sports Medicine FAQs Sports Medicine Articles Resources For Providers Sports Medicine Research Sports Medicine in Schools and Organizations Information for Coaches Sports Medicine Internships Sports Medicine Resources Sports Medicine Articles 8 Signs Your Child's Knee Needs To Be Examined ACL Injuries in Children and Adolescents Allowing Youth Sports to be Child's Play Antibiotic Resistance Are You Prepared for Your Sport?

Breaking Stride Can I Go Back In Yet? Is Your Rotator Cuff A Sore Subject? Kid's Sports Injuries: The Numbers are Impressive Little League Elbow Low Back Pain: Could it be a Spondy? Research shows that consumption of excessive amounts of protein offers no benefit to stimulating muscle protein synthesis and will more often displace other important nutrients your body needs.

This requires a diet that includes high-quality sources of protein spread throughout the day among properly timed meals and snacks. Chicken or turkey, lean red meats, beans, dairy, eggs and fish are all good options. Branched chain amino acids, or BCAAs, which are often touted in supplements, are readily found in dairy and meat.

Protein supplements can be useful if it becomes difficult to get in the amount of protein needed during the day, or for game day and practice fueling. Football players also need fat, but the nutritious kind. Too much fat usually hydrogenated and saturated can lead to increased risk of heart disease and excess calorie intake that can lead to undated weight gain, says Machowsky.

Too little fat can affect nutrient absorption and ultimately impact performance as well, so moderation is the name of the game here.

Include 1 to 2 servings of fat in meals in the form of fatty fish, nuts and nut butters, seeds, meat, dairy, avocado and olive oil. Snacking on real food about 2 to 3 times per day keeps players satisfied and adequately fueled between meals.

Optimizing performance means players need some serious nutrient bang for their calorie buck and whole foods win the nutrient density competition every time. If you want to play at the top of your game, reduce the junk food. Remember that food is functional, and it serves a purpose.

When that purpose is helping players recover after two-a-days, that food needs to be filled with as much high-quality nutrition as possible. Think whole fruit such as apples and bananas with ¾ cup low-fat cottage cheese or yogurt, a handful of nuts or 2 tablespoons of nut butter on a piece of whole grain toast, lettuce roll-ups with turkey, avocado and mustard, a protein shake or smoothie made with plain Greek yogurt, fruit and 1 to 2 tablespoons of almond butter, for example, or pop a few turkey meatballs a common player favorite.

Beware of symptoms like unusual shortness of breath, loss of coordination, racing pulse even during a break , significant cramping, headache, nausea or vomiting and dizziness. If untreated, severe dehydration can be life threatening. First, players should drink at least one standard bottle of water within an hour or two prior to practice or competition.

During practice or a game, players should aim for at least 16 to 20 ounces of fluid per hour and should be drinking something every 15 to 20 minutes or so. Heavy sweaters may need more, up to one liter 32 ounces per hour.

Players need to consider added electrolytes for activities lasting more than 60 to 75 minutes, especially if they are salty sweaters. If you have white streaks on your clothing after your sweat dries, that applies to you. Examples of sources of electrolytes include sports drinks, electrolyte powders or tablets added to water, or salty snacks like pretzels or crackers.

R Footgall, R ehydrate, R eplenish. Nitrition your B vitamins in fruits care physician for more serious injuries that do not respond to basic first aid. Services are now available in five locations. To make an appointment, call or request an appointment online. Urgent Care. In This Section. Football nutrition for game day

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MATCH-DAY NUTRITION For Football - What To Eat Pre-/Mid-/Post-Game

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