Enterprise Enterprise WildcatsWildcats

NutritionNutrition

Guide forGuide for

FootballFootball

If You Have a Desire If You Have a Desire to to WinWin…..…..

YOU MUST HAVE A YOU MUST HAVE A TREMENDOUS DESIRE TREMENDOUS DESIRE TO TO PREPAREPREPARE!!!!!!

The More You Put In…..The More You Put In…..The More You Get The More You Get

Out!!Out!!

Physically:Physically:

YOU ARE WHAT YOU ARE WHAT YOU EAT!YOU EAT!

Unlike common people, football Unlike common people, football players should have uncommon players should have uncommon goals and dreams that require goals and dreams that require extra effortextra effort, , determination determination andand disciplinediscipline if they want to if they want to develop their bodies and develop their bodies and athletic ability to their athletic ability to their greatest greatest potential.potential.

It is ultimately the decision of the It is ultimately the decision of the athlete if they want to train and do athlete if they want to train and do all the little things necessary that all the little things necessary that develop a champion! develop a champion!

Weight RoomWeight Room Agility and ConditioningAgility and Conditioning ClassroomClassroom Citizenship and Character Citizenship and Character

DevelopmentDevelopment Proper NutritionProper Nutrition (In and Out of (In and Out of

Season)Season)

Proper nutrition is Proper nutrition is extremely important for extremely important for football players. football players. NutritionNutrition is the one component is the one component where the athlete is the where the athlete is the most misinformed and most misinformed and misunderstood. misunderstood. (Just eating 3 (Just eating 3 square meals each day is square meals each day is NOTNOT adequate adequate nutrition standards for football)nutrition standards for football)

Proper NutritionProper Nutrition

NutritionNutrition is part of the is part of the athletic equation the player athletic equation the player has control over (unlike his has control over (unlike his gene pool). A player must gene pool). A player must understand if he is not understand if he is not fueling his body properly, fueling his body properly, he is not going to reach his he is not going to reach his potential--- potential--- which ultimately which ultimately affects the performance of affects the performance of the team as a whole.the team as a whole.

Consistency is KeyConsistency is Key

Don’t drastically change eating habits Don’t drastically change eating habits on the day of a game. on the day of a game.

Your body had gotten use to the daily Your body had gotten use to the daily routine. Drastic change can cause routine. Drastic change can cause very negative results.very negative results.

We should do the right things We should do the right things nutrition wise each day in order for nutrition wise each day in order for our body to function properly and our body to function properly and perform at an optimum level.perform at an optimum level.

Eating is a HabitEating is a Habit Unfortunately for most people, Unfortunately for most people,

eating is a eating is a bad habit.bad habit. Most people Most people eat for pleasure and not for the eat for pleasure and not for the sole purpose of fueling their bodies. sole purpose of fueling their bodies.

Athletes must know the facts about Athletes must know the facts about diet and dietary habits, in order to diet and dietary habits, in order to perform at an optimum level. perform at an optimum level.

You cannot run the #24 Car on You cannot run the #24 Car on Kerosene. Kerosene.

Football players and coaches are Football players and coaches are constantly looking for an edge over constantly looking for an edge over their opponent. their opponent. NUTRITION IS NUTRITION IS DEFINITELY AN EDGE THAT IS DEFINITELY AN EDGE THAT IS OFTEN OVER LOOKED BY MANY OFTEN OVER LOOKED BY MANY COACHES AND PLAYERS!!COACHES AND PLAYERS!!

It does not only impact strength, It does not only impact strength, speed and stamina, but speed and stamina, but recoveryrecovery as well. as well.

Nutrition, although not always easy, Nutrition, although not always easy, is a is a factorfactor that we that we Can Control.Can Control.

Liquid Meal Liquid Meal ReplacementReplacement

Protein & Various Supplement ShakesProtein & Various Supplement Shakes

1. Should 1. Should notnot be used to replace meals. be used to replace meals.

2. Used as a supplement to acquire the 2. Used as a supplement to acquire the required daily grams of Protein and required daily grams of Protein and

Carbs.Carbs.

3. All supplement liquids should be 3. All supplement liquids should be GULPEDGULPED not sipped for faster not sipped for faster absorption into the body. absorption into the body.

A Catastrophic State of A Catastrophic State of the Football Player:the Football Player:

If you work your body hard If you work your body hard and and do not properly feed do not properly feed it,it, the body goes into the body goes into survival mode and will survival mode and will start eating muscle to start eating muscle to survive. *survive. *((Not fat but muscleNot fat but muscle that was gained from hard work that was gained from hard work in the weight room by the player in the weight room by the player and coaches alike.)and coaches alike.)

What does the body What does the body need?need?

1. High Quality 1. High Quality ProteinProtein

2. Abundant source of 2. Abundant source of CarbohydratesCarbohydrates

3. Necessary 3. Necessary FatsFats

4. 4. VitaminsVitamins and minerals and minerals

5. Plenty of 5. Plenty of fluidsfluids (water and sports (water and sports drinks)drinks)

6. 6. RestRest and and RecoveryRecovery time. time.

ProteinProtein1.1. Building Blocks for feeding and Building Blocks for feeding and

gaining muscle.gaining muscle.

2.2. Football players need 0.8 to Football players need 0.8 to 1.0 1.0 grams of protein per lb. of Body grams of protein per lb. of Body Weight (BW)Weight (BW)

3. Good sources of protein are: fish, 3. Good sources of protein are: fish, chicken, turkey, beef, low-fat milk, chicken, turkey, beef, low-fat milk, cheese, yogurt, eggs, low-fat cottage cheese, yogurt, eggs, low-fat cottage cheese, nuts and soy, etc.cheese, nuts and soy, etc.

Eye Opener……..Eye Opener……..

If some form of If some form of ProteinProtein is is not consumed within 20-not consumed within 20-30 minutes after a 30 minutes after a workout, up to 80% of the workout, up to 80% of the workout session workout session effectiveness is effectiveness is LOSTLOST..

CarbohydratesCarbohydrates1. Football is a stop and go sport w/ short burst 1. Football is a stop and go sport w/ short burst

of intense effort, followed by rest, eating of intense effort, followed by rest, eating adequate amounts of Carbs in critical. adequate amounts of Carbs in critical. Therefore the primary fuel substrate for Therefore the primary fuel substrate for football is football is CARBOHYDRATESCARBOHYDRATES..

2. 2. During hard training, a player needs 3.6 to 4.5 During hard training, a player needs 3.6 to 4.5 (4.0 avg.) grams of Carbos to 1 lb. of BW.(4.0 avg.) grams of Carbos to 1 lb. of BW.

3. Good Carbs choices are: (whole grain) breads 3. Good Carbs choices are: (whole grain) breads and cereal, pasta, rice, sweet potatoes, baked and cereal, pasta, rice, sweet potatoes, baked potatoes, fruits, yogurt, oatmeal, some potatoes, fruits, yogurt, oatmeal, some vegetables, muffins, pancakes, waffles, etc..vegetables, muffins, pancakes, waffles, etc..

FATSFATS1.1. Healthy fats (Unsaturated) are Healthy fats (Unsaturated) are

needed to complete a well needed to complete a well balanced athletic diet.balanced athletic diet.

2.2. Need a minimum of Need a minimum of .45 grams .45 grams of fat per pound of BW per day.of fat per pound of BW per day.

3.3. Choose healthy fats such as, Choose healthy fats such as, canola oil, olive oil, and nuts. canola oil, olive oil, and nuts. (ex. trail mix)(ex. trail mix)

Vitamins and MineralsVitamins and MineralsEvery player should take a Every player should take a multi-vitamin multi-vitamin

designed for designed for athletesathletes each day. I each day. I recommend one high in B-vitamins.recommend one high in B-vitamins.

I also suggest taking one with breakfast I also suggest taking one with breakfast and also another at night before bed. and also another at night before bed. The vitamin taken at bedtime remains in The vitamin taken at bedtime remains in the body longer due to less frequent the body longer due to less frequent urination during the night. (unless you urination during the night. (unless you are one of the fortunate mature-aged are one of the fortunate mature-aged males that “whizzes” frequently during males that “whizzes” frequently during the night)the night)

Recommended Food Recommended Food RatioRatio

Protein Protein = 30% of food consumed= 30% of food consumed

Carbs Carbs = 60%= 60% ““ ““

FatsFats = 10%= 10% ““ ““

*The plate at the table should contain*The plate at the table should contain

2/3 Carbs and 1/3 Protein each meal.*2/3 Carbs and 1/3 Protein each meal.*

What Nutrient Group is the hardest to What Nutrient Group is the hardest to obtain?obtain?

Most people eat entirely too many empty Most people eat entirely too many empty calories each day (calories that have no real calories each day (calories that have no real value to fuel the body)value to fuel the body)

There empty calories take the form of simple There empty calories take the form of simple carbs (which turn to sugar) and excessive carbs (which turn to sugar) and excessive fats that fill the stomach and slow the body fats that fill the stomach and slow the body down. down.

Ans.Ans. Good quality Protein and Complex Carbs Good quality Protein and Complex Carbs are the 2 groups that are the hardest to are the 2 groups that are the hardest to obtain in our daily eating routines.obtain in our daily eating routines.

PROPER EATING HABITS MUST BECOME PART PROPER EATING HABITS MUST BECOME PART OF A FOOTBALL PLAYERS DAILY ROUTINE.OF A FOOTBALL PLAYERS DAILY ROUTINE.

(i.e. A 200 lb. player should consume (i.e. A 200 lb. player should consume between 5000-6000 total calories/day to between 5000-6000 total calories/day to properly fuel his body and add 1-2 lbs of properly fuel his body and add 1-2 lbs of weight/week.)weight/week.)

200 lb. Player200 lb. Player(Daily Nutrient Requirements in Grams)(Daily Nutrient Requirements in Grams)

ProteinProtein (1.0 x BW) (1.0 x BW) 200g 200g 800 cal.800 cal.

CarbsCarbs ( 4.0 x BW) ( 4.0 x BW) 800g800g 3200 cal.3200 cal.

FatFat ( .45-.50 x BW) ( .45-.50 x BW) 100g100g 900 cal.900 cal.

Empty CaloriesEmpty Calories 1000 cal.1000 cal.

*Total Daily Caloric Intake*Total Daily Caloric Intake 6000 cal.6000 cal.

When To Eat?When To Eat?

1.To take in the required numbers of 1.To take in the required numbers of calories in order to gain muscle, a calories in order to gain muscle, a player should eat 4-5 meals and 2-3 player should eat 4-5 meals and 2-3 snacks per day. Each meal and snack snacks per day. Each meal and snack should contain (P,C,F) should contain (P,C,F)

(i.e. A 200 lb. player should consume (i.e. A 200 lb. player should consume between 5000-6000 total between 5000-6000 total calories/day.)calories/day.)

Sample Meal TimesGain Weight

Meal 1 6 - 7:00amMid-morn snack 9:00amMeal 2 11-11:30amMeal 3 1:30pmMid-afternoon snack 3:00pm(post-exercise snack) w/in 30 min.Meal 4 5:00pmMeal 5 7:00pmLate-night snack 10:00pm

Hey Coach, How can I Hey Coach, How can I gain weight?gain weight? In order to gain 1 pound you must In order to gain 1 pound you must

intake 3,500 calories/week more intake 3,500 calories/week more then what your body already then what your body already maintains.maintains.

1 lb per week – Add 500 1 lb per week – Add 500 calories/day for 7 dayscalories/day for 7 days

2 lbs per week – Add 1000 2 lbs per week – Add 1000 calories/daycalories/day

SupplementsSupplements

1.1. Creatine – Creatine – a muscle and strength a muscle and strength enhancing supplement. Works well in short, enhancing supplement. Works well in short, intense and explosive movements of work.intense and explosive movements of work.

2.2. EAS Betagen – EAS Betagen – A brand of creatine mix. A very A brand of creatine mix. A very good product but expensivegood product but expensive. .

3.3. Vanadyl sulfate- Vanadyl sulfate- contains glycogen which is contains glycogen which is the storage form of glucose in animals. Get starches the storage form of glucose in animals. Get starches (CARBS)(CARBS)into the muscle.into the muscle.

1.1. Testerone boosters- Testerone boosters- teenage bodies produce teenage bodies produce enough naturally. enough naturally.

2.2. Nitric Oxide- Nitric Oxide- a pre-workout energy boosting a pre-workout energy boosting drink.drink.

Mission Statement

Your mission ...

Discipline is the fuel of achievement. Creativity sparks

the flame. Passion fans the

fire.Discipline keeps it going for as long as

it takes.

Disciplining yourself can be tedious,annoying, inconvenient and even agonizing. And yet, the results broughtabout by self discipline cannot bereached in any other way. Discipline puts your most incredible dreams within reach. With self discipline, you can make the best of your possibilities come to life.

But how do you bring yourself But how do you bring yourself to that level of discipline? to that level of discipline? You get there by You get there by knowingknowing what what you you absolutely must do,absolutely must do, and and knowing that through knowing that through self self disciplinediscipline you can make it you can make it happen. What do you know in happen. What do you know in your heart that you are truly your heart that you are truly meant to accomplish. meant to accomplish. When you When you experience life as a missionexperience life as a mission, , the discipline you need will be the discipline you need will be there.there.

DisciplineDiscipline and and focusfocus, , applied consistently applied consistently over time, can take you over time, can take you to truly amazing places. to truly amazing places. Where is it that you are Where is it that you are uniquely suited to go? uniquely suited to go? You can define your You can define your DREAMS!!!DREAMS!!!

Daily Nutrition JournalDaily Nutrition Journal1.1. Each player should keep a daily Each player should keep a daily

journal on his food consumption in journal on his food consumption in order to keep a record of food intake.order to keep a record of food intake.

2.2. Once results are observed, players Once results are observed, players will see the reason and take pride in will see the reason and take pride in their journals. Seeing is Believing. their journals. Seeing is Believing. Take ownership in the system.Take ownership in the system.

3.3. If a player does not write down If a player does not write down what goes in their mouths, they what goes in their mouths, they will not get enough food will not get enough food required to grow and gain the 1-required to grow and gain the 1-2 lbs./week.2 lbs./week.

Evaluate and Revise Evaluate and Revise Nutrition on a regular Nutrition on a regular bases.bases.

He who can see He who can see the invisible….the invisible….

Can accomplish Can accomplish the impossible.the impossible.

SEIZE THE DAYSEIZE THE DAY……. THE CHOICE IS ……. THE CHOICE IS

YOURS!!!!YOURS!!!!