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Welcome to

THE NEXT BIG THING

Sports Nutrition for High School football players

Consume at least three meals per day with snacks between. Try to eat every four hours. Your daily caloric total should range between 20 to 25 calories per pound of body weight.

Skipping breakfast is not an option, especially when you have early morning practice or lifting. If you're not overly hungry, try a lighter alternative such as a milk shake, yogurt, cereal or fruit, or even a sports drink and sports bar.

1 hour before

Drink 20 oz of a sports drink or water with a small amount of carbohydrate, such as a handful of pretzels or cereal or a granola bar Include some protein such as ¼ C nuts, a few pieces of jerky, an 8 oz low fat yogurt, or 12 oz of low fat chocolate milk STACK.com

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Breakfast

2 eggs
2 slices whole-grain toast with butter or margarine
1 slice ham
12 oz low fat milk or 8 oz yogurt
8 oz juice
12 oz water

Lunch

Sandwich on a hoagie roll
5 slices lean meat [e.g., turkey, ham, lean roast beef or a packet of tuna]
1 slice cheese
1 piece fruit
Crackers, pretzels or baked chips [2 handfuls]
A granola bar or a low-fat muffin
12 oz water and 12 oz milk, juice or water

Dinner

8 to 10 oz lean meat, poultry or fish
2C pasta, rice or potatoes, with some fat added
2C vegetables (cooked or in a salad) with some fat added
1C light ice cream, frozen yogurt, sherbet, sorbet or pudding
12 oz milk or juice