what not to eat

One of the differences between football players and other athletes is that a football players' diets aren't as strict. Some of the main things football players shouldn't eat are greasy foods, oily foods, and foods with very high fat. Football players can eat just about anything as long as they get proper nutrition form them. This is because they don't have to be cautious with drastic changes in weight, in most cases they want to gain as much weight as possible. Saturated fats are something you should avoid too because even though it helps you gain weight those fats are unhealthy and don't do much for your body. Sodas and fruit juices are also something you shouldn't take in much.

Introduction

Hi, welcome to our blog. It is important for a teenager to eat right and to be able to stay in the right shape. Eating fatty foods will slow down your way to getting fit.This blog will teach about a diet for a healthy football player. Want to know how to get in good shape for the upcoming season? You came to the right place.



 



 
 


 


Day 1	Day 2	Day 3
Grains: 5oz of whole grains (brown rice, outmeal etc) Vegetables: 4 cups (sweet potatoes, white potatoes, greens, soybeans, limabeans etc) Fruits: 2.5 cups (Melon, cantaloupe, orange juice, bananas, high potassium fruits etc) Milk: 3 cups (yogurts, skim milk, cheese, etc) Meats & Beans: 7 ounces (top sirloin, skinless chicken, lean ground beef etc)	Grains: 5oz of whole grains (brown rice, outmeal etc) Vegetables: 4 cups (sweet potatoes, white potatoes, greens, soybeans, limabeans etc) Fruits: 2.5 cups (Melon, cantaloupe, orange juice, bananas, high potassium fruits etc) Milk: 5 cups (yogurts, skim milk, cheese, etc) Meats & Beans: 7 ounces (top sirloin, skinless chicken, lean ground beef etc)	Grains: 9oz of whole grains (brown rice, outmeal etc) Vegetables: 4 cups (sweet potatoes, white potatoes, greens, soybeans, limabeans etc) Fruits: 2.5 cups (Melon, cantaloupe, orange juice, bananas, high potassium fruits etc) Milk: 3 cups (yogurts, skim milk, cheese, etc) Meats & Beans: 7 ounces (top sirloin, skinless chicken, lean ground beef etc)

Click Here to find out your daily recommended intake

Daily Intake of Primary Nutrients

This is based for a est. 14: M/aprx. 150 lbs

The average teen that has 60+ minutes of workout should have a daily caloric intake of 3200 calories.

DAILY INTAKE OF MACRO NUTRIENTS

Grains: 10 ounces

Vegetables: 4 cups

Fruits: 2.5 cups

Milk: 3 cups

Meats & Beans: 7 ounces

Pre-game foods

A good way to begin your day before a game is to eat carbohydrates, and protein. Carbohydrates and protein help provide the energy you need during games. Bagels, cereal, waffles, and potatoes are some of the good sources of carbohydrates. You should also drink plenty of water beforehand because it takes a while for the water to travel throughout your system. Try to avoid big meals because it takes longer to digest in your body, eat a little bit at a time over a longer period of time to give your body a better chance to digest it all.

Nutrition

Pregame/Halftime

Before a game, you should have a good hearty meal. Players should eat a good meal the night before and depending on the game time, a couple more meals the next day. Pregame meals usually consists of carbohydrates such as pasta, breads, rice, potatoes, fruits and vegetable. Proteins foods such as meats, poultry, fish, beans, eggs and dairy products should be in your meal, but kept to a minimum. Low fat foods are ideal.

Halftime meals should include a lot of hydration. Players should try to hydrate whenever they get a chance. Try to drink sports drinks because they contain and provide key electrolytes which will help to prevent cramping. Players should also try to eat a snack during halftime. Foods such as fruits, vegetables, bagels, granola or energy bars are good choices. 

Food Choices

Eating right doesn't mean you can eat whatever you want. Proteins and carbohydrates are good sources of energy, but the key is eating just enough because they still contain calories. You body needs energy that comes from proteins and carbohydrates, but sometimes it has to much and doesn't use which can turn into fats. The amount of calories you burn depends on you physical activeness. A good way to manage those calories can be done by following some of these tips. Start eating slower. Your body tells you when you are getting full. Eating to fast will result in eating too much before you body can tell you that you're full. Try to stay active. you at healthy foods which have calories. Working out and staying active will help burn those calories and keep them from turning them into fat. Try to start eating more vegetables and cut out the soft drinks. Fruits and vegetables provide high amounts of vitamins key to the body while keeping the calories low. Soft drinks contain sugar and are high in calories. Try to lean more towards proteins and carbs, and stay away from fatty foods and sugars. Meats like chicken, beef, and pork, and carbs like breads and pastas will give you the right calories that you need to burn while you're on the field. Fatty foods like candy, donuts, sweets and frozen foods are most like to contain saturated fat which is bad for your body, and doesn't burn to easily. 

Hydration

When there is colder weather during practice or games, athletes tend to drink less fluids because they think that don't have to because they are not sweating. This makes them more susceptible to dehydration. Here are some things that you can do to prevent dehydration. You can walk water bottles around to player so that they can get a chance to re-hydrate. You can also go around reminding players to hydrate before and after practice. During games when it is cold, a good substitution for cold water is some warm soup or broth.