Nutrition For Football Players: Give Them Choices
Dec 1st, 2007 by Coach DeLorm
Here is another great article by Coach Bryce Karasiak. He is a guest contributor to the blog and a certified strength and conditioning coach.
One of the hardest things to do as a strength and conditioning coach at any level is to make sure your athletes eat, and eat enough. Over the summer, football players can burn anywhere from 700 to 1000 calories a day during their workouts alone. During the season, players can burn anywhere from 500 to 800 calories during practice. Based on these numbers, it is important for athletes to eat the proper amount of calories to support their effort. From my experience, most players usually never eat breakfast before a workout/practice, and if it is not given to them, they will never add any fuel after their workouts for recovery. As a strength and conditioning coach, I have a background in sport nutrition. It was my responsibility on our staff to provide meal plans for our athletes that allows them to take in the correct amount of calories to make sure they are maintaining, gaining, or losing the proper amount of weight for their particular position. Athletes, football players in particular, come up with all the excuses as to why they did not eat before or after their workouts or anytime during the day. School work, time, money, and being too busy are the major excuses I hear consistently. When designing a meal plan, I make it as simple as possible for them: This is not rocket science. The main thing I try to do is give them choices.
When designing a plan, boredom usually is the main reason why an athlete does not stick with his diet plan. Forget all the carbohydrates, fats, and proteins; I concentrate on calories in versus calories out. Granted, I reiterate that eating a bag of Twizzlers or McDonalds is not the right choice, but I do allow them to eat these things just so the still can enjoy eating food. Football players are not bodybuilders. Yes, we want them to be lean and not have sloppy weight on their body, but eliminating all foods is not the answer.
This is how I break down a meal plan. I start with 6 meals a day. There are three main meals: breakfast, lunch, and dinner. Then, I add three additional meals as snacks or post-workout/recovery meals. For each meal, I will breakdown the calories for each particular food. This gives the athlete the exact amount of calories for each particular food and each meal. As we all know, breakfast is the most important meal of the day, so I try to give a good amount of calories here. Depending on your workout schedule, I add a good recovery meal with carbohydrates and proteins to aid in muscle repair.
Based on the amount of calories each athlete needs to take in, I find foods that they have easy access to and are readily available. As freshmen, I usually have them record all their meals for a 2-3 week period just to get an idea what they are currently eating. Based on their desired weight, I then prepare a meal plan. Here is an example of a meal plan that I used for a wide receiver, a linebacker, and an offensive lineman.
Football Player Meal Plans
| Wide Receiver | Linebacker | Lineman |
|---|---|---|
| Pre-workout Snack (6:00 AM) | Pre-workout Snack (6:00 AM) | Pre-workout Snack (5:30 AM) |
| 2 cups Honey Nut Cheerios (230) | 12oz Gatorade Replacement Shake (360) | PB&J; on WW Bread (360) |
| 12oz Skim Milk (120) | 8 oz Skim Milk (90) | |
| 12oz Orange Juice (154) | Post Workout Breakfast | |
| Post Workout Breakfast | 2 cups Oatmeal (198) | Post Workout Breakfast |
| 3 Scrambled Eggs (560) | 2 pcs Of MultiGrain Toast with | 1 bowl Fruit Loops (150) |
| 2-Multigrain Toast w/ 1tbsp butter (230) | Peanut Butter and Jelly (320) | W.W. Bagel w/ PB&J; (452) |
| 20oz Gatorade (160) | 12oz Skim Milk (120) | 8 oz Skim Milk (90) |
| Lunch | Lunch | Lunch |
| 1 cup Roast Beef (420) | 1 Burger King Chicken Sandwich (500) | Bacon Cheeseburger (510) |
| 2 pieces of M.G. Bread (160) | 1 Cup of Frozen Yogurt (280) | 1 cup Green Beans (40) |
| 1 tsp Mustard (3) | 20oz Water | 1 C.C. Cookie (50) |
| 2 leaves of Lettuce (4) | 12 oz. Lemonade (130) | |
| 20oz Water | Snack | |
| Snack | 2 cups PrePackaged Trail Mix (700) | Snack |
| Apple (60) | 20oz Gatorade (160) | Gatorade Bar PB (250) |
| Gatorade Energy Bar (260) | 20 oz. Gatorade (130) | |
| 20oz Water | Dinner | |
| Dinner | 1 cup Roast Beef (420) | Dinner |
| 8 oz Sirloin (226) | with 2 pieces of MultiGrain Bread (160) | 4 pcs. Of Fried Walleye (810) |
| 2 cups Spaghetti Noodles (400) | 1 cup cooked Baby Carrots (70) | Steamed Carrots (90) |
| 1/2 cup Spaghetti Sauce (140) | 12oz Skim Milk (120) | Caesar Salad (95) |
| 12oz Skim Milk (120) | 12 oz. Skim Milk (120) | |
| Snack | ||
| Snack | 2 Peanut Butter/Chocolate Chip | Snack |
| 1 yogurt, Plain (120) | Power Bars (480) | Chipotle Chicken Wrap (1234) |
| 12oz Water | 12oz Water | 20 oz Water |
| Calories = 3,367 | Calories = 3,838 | Calories = 4,601 |
As you can see, each athlete has a specific amount of calories they need. I take into account the amount of calories burned during each workout and each athletes resting metabolic rate (RMR). This allows me the find the correct amount of calories each particular athlete needs. I give each athlete 4-5 meal plans for each week. This allows them to mix and match meals, but they can always monitor their caloric intake.
Having an athlete monitor his diet allows them get familiar with how many calories he needs on a daily basis, and it also allows an athlete to begin to educate himself on what foods are necessary to take in to be successful in the weight room and on the field. Knowing that college football players are the masters of excuses, giving them the proper choices allows them to know exactly what to eat to gain muscle mass and get to their position-specific weight. As you can see, I still allow my athletes to enjoy some fast food places, but keeping it at a minimum is important. Eliminating it completely just makes them want it more, especially because it is readily available. If you can and your budget allows for it, keep meal recovery drinks on hand, and hand them out after your workouts. If you can not afford post-workout drinks, research shows, having your player drink a glass of chocolate milk is just as good. At least you know they are getting the proper calories and nutrients to aid in their recovery. I always ask my athletes before each workout to see who has eaten breakfast and meals throughout the day, just to make sure they continue to know the importance of eating enough calories. Nutrition is 85% of strength and conditioning. An athlete can lift as much as he wants, but without eating properly, the other 15% will not improve.
Next Week: Plyometric & Explosive Training
Would it be possible to get the macro’s on each meal plan, for example th eamount in grams for protein, carbohydrate, and fat.
Is this product placement for gatorade and BK?? I too would love to see a macro breakdown, bet it would make VERY interesting reading.
hey i am currently a college football player. I play linebacker and i am trying to get a more lean cut but strong kind of physique, is their any way that you could possibly hook me up with a meal plan?
Howdy!
I am a freshman in highschool, and I am going to try out for linebacker my sophmore year. I have played football my entire life. I weight 204lbs. and I am 6ft. 1in. tall. I am not overweight at all. I actually have worked out for most of my football career. The only problem is, is that I have never had a nutrition plan that has helped me have more lean muscle and not just bulk. Can you help me? I would really appreciate if you could if you could try to come up with a plan for me. Thankyou sir.
-Michael
hey i’m a wide reciever and going to be a sophmore next year and i wanna get bulked up quite a bit over the summer. If there is any way you could help me out please email me. [email protected]
Hi,
I am a junior who plays on the varsity football team at homestead. I want to get a lot bigger over the summer since we have been division 1 two-time state champs and one-time state runner-up in the last three years. I am currently 5’8″ and weight 155 lbs. I play cornerback. I took a landscaping job to get bigger and I lift everyday during the week (Monday thru Thursday) but I can’t get much bigger. I want to be 170 and have healthy Weight. Can you help me with a meal plan? Thank you.
hello sir, im starting summer training june 15 at cy falls high school im an upcoming junior linebacker & my coaches have given me all my training plans but not a nutrion plan & i was wondering if you could give me a little plan that i could follow for this summer i would appreciate alot thank you sir
my email is: [email protected]
Hey folks, try this link to UC San Diego’s site. It’s a 3600-4200 calorie meal plan for their athletes and it covers a full week, so there’s some variety there.
Also good to know - you can make your own isotonic sports drink like Gatorade with half and half water and fruit juice; same effect but you won’t be getting any high fructose corn syrup or artificial colors.
http://www.nmnathletics.com/attachments1/522.htm?DB_OEM_ID=5800
im more of a defensive end and middle linebacker i need some type of nutriton plan over the summer so i can stay in shape for the season if there is a specific plan for me i would appreciate it if you gave me a plan
Hey, I am a Defensive end and I am approximately 6,3 and 202lbs. I have a nice lean cut physique and I am still strong enough and fast to take on the most beefy offensive linemen. I want to maintain a lean physique and enhance my performance on the field. My endurance as of now is already higher than that of one of our RBs but I only eat based on a 1500-2000 calorie diet. Not counting how many of those calories that I burn in practice. Can you tell me if this is correct and if it isnt can you help me devise a meal plan that will help me maintain low body fat content along with a higher energy level?
Hey, im 5’9” and weight 204lbs. i am a linebacker in high school and im looking to get leaner and blukyer. I lift weights 4 times a week but have no nutririon plan can you please help me out and make one?
I need a meal plan for a whole team at a week long football camp. Could you help me, Please? Thanks
hey i will be a freshman next year and i want to play on the jv football team im currently 5’9 and 196lbs can you help me put a nutrition plan together
Hey, i am a 14 year old girl who wants to play football and i’m trying to train myself to try out along with my best friends who happen to be guys. I would like to know what i need to do in order to carry out what i am trying to do. Please let me know what i can do because i would kill to play football and be with my friends!
Hi, next year i will be a junior in my high school. i am hoping to be a wide reciever for my team this year as i have grown tired of my orignial position at Cornerback. The only problem i see is that i have a very slow 40 time. my fastest this year was a 4.81. i was hoping if you would email me a detailed nutrition plan that i could use for the next year or so to improve my weight and speed. i feel i am putting the wrong fuels in my body so that is why i am not seeing much improvement. my current weight is 161 and i am 5 feet 9 inches tall. please email me through [email protected] if you can.