what to feed teenage football players

10 great pregame snacks for your youth football player

1. Peanut butter and honey sandwiches.
2. Fruit. A quick fruit snack to top off energy and fuel the brain could include bananas (high in potassium), apples...
3. Energy bar. Fuel up with some protein bars that have no artificial sugars.
4. Trail mix. Make your own trail mix with almonds, peanuts, cashews, pumpkin...

Full Answer

What do you feed players before a football game?

Typical Pregame Meals Give your players a choice of food to eat prior to the game. Turkey or ham subs can be among the choices, and make sure they also have fruit salad and a frozen yogurt. Eggs with waffles, ham and fruit can be an ideal breakfast before a game.

What are the best snacks for youth football players?

10 great pregame snacks for your youth football player 1 Peanut butter and honey sandwiches. 2 Fruit. 3 Energy bar. 4 Trail mix. 5 Cottage cheese. 6 Frozen fruit bars. 7 Pretzels. 8 Dry cereal. 9 Yogurt. 10 Carrot or celery sticks.

What do you serve at a college football game?

Turkey or ham subs can be among the choices, and make sure they also have fruit salad and a frozen yogurt. Eggs with waffles, ham and fruit can be an ideal breakfast before a game. You can serve pasta with a tomato-base sauce along with grilled chicken, salad and fruit.

What is the best nutrition plan for football players?

Nutrition Plan for Football 1 Alternate between sports drink and water 15 minutes after Replace sweat losses by drinking 24 ounces for every pound lost during practice. ... 2 A high carbohydrate sports bar with 300 to 400 calories 3 A few pieces of jerky and a handful of pretzels 4 A peanut butter sandwich 5 2 large handfuls of trail mix

What do you feed a youth football player?

For young athletes, lean meats (turkey, chicken, lean beef), green vegetables, fruits (in particular bananas, oranges, and apples), milk (if not allergic), potatoes, rice, bread, and peanut butter (if not allergic) are all good examples of food that provides a balanced mix of carbohydrates, protein, calcium, and iron.

What foods are good for football players?

Try to focus on lean and low-fat sources. Some good examples are turkey, chicken, 93 percent lean red meats, egg whites, tuna, top sirloin steak, tilapia, salmon, mackerel and shrimp. Carbohydrates give you energy, so you'll need to eat foods rich in them to fuel all your workouts.

What should a 15 year old athlete eat?

The following healthy choices are recommended for young athletes:Whole grains and other complex carbohydrates (oats, brown rice, quinoa, whole wheat bread, whole grain breakfast cereals, sweet potatoes, squash and beans)Fruits (2 to 4 servings per day)Vegetables (3 to 5 servings per day)More items...•

What should a teen eat before football practice?

Eat foods that are rich in carbohydrates before football practice. These can include fruits, vegetables, and whole grain products such as oatmeal, brown rice or whole wheat bread. The sugars and starches found in carbohydrates convert to glucose, which provides the muscles with the energy needed to work and grow.

What foods should footballers avoid?

As a general rule try to eat whole grain pasta, bread and rice and don't eat too much fat. Avoid white potatoes and refined carbs, like white bread. Fruit and vegetables are a key component of any healthy footballer's diet. If you don't like them, well, you just need to get to like them.

What is a good breakfast for football players?

Well it's true! Start the day with a breakfast containing carbs (such as whole-wheat bread or cereal) and a source of protein (such as eggs, yogurt, or milk). Oatmeal made with milk; last night's dinner leftovers; an egg sandwich; or a smoothie made with fruit, yogurt, and milk are all great breakfast choices.

What should a 14 year old football player eat?

High-quality carbohydrates for athletes to consume include, but are not limited to, 1. whole grains like pasta, rice, tortillas, bread, oatmeal, low-fat dairy, and energy bars, 2. fruits like berries & bananas, and apples, 3. starchy vegetables like squash, potatoes and eggplant.

What are the 10 best foods for a teenager to eat?

What to eatfruit and vegetables.potatoes, bread, rice, pasta and other starchy carbohydrates.beans, pulses, fish, eggs and other proteins.dairy and alternatives.oils and spreads.

What foods should athletes avoid?

The Most Unhealthy Foods That Can Ruin an Athlete DietSports Drinks. Traditional, conventional sports drinks are not good for the body. ... Energy Drinks. ... Soda Pop. ... Alcohol. ... White Breads and Foods. ... White Sugar or Non-Nutritive Sweeteners. ... Baked Goods and Desserts. ... Candy.More items...•

What foods give you energy before a game?

Optimal pre-game snacks for athletes include:Fruits.Homemade energy bar.Whole wheat toast with almond or peanut butter.Whole grain crackers with cheese.Hummus with whole grain crackers.

How can I get more energy for football?

How to Keep Your Energy Levels High Throughout a 90-Minute Football MatchEat a carb-rich meal the evening before a match. ... Always eat breakfast on match day. ... Prepare some snacks for the match. ... Drink water! ... Use energy drinks.

How much should a 14 year old athlete eat?

Because young athletes are still growing, their food intake needs to include enough calories to fuel their activity level and to support growth and development. On average, active teenage boys need 3,000 to 4,000 calories a day, while teenage girls who are active may need 2,400 to 3,000 calories daily.

What football players eat in a day?

All NFL players eat salmon, sweet potatoes, and hummus, one player said. A nutritionist says they're onto something.Former tight end Reggie Kelly says all NFL players keep certain foods on hand for basic nutrition.The foods are salmon, sweet potatoes, and hummus.More items...•

What do football players eat during a game?

Generally, a variety of whole grain pasta, breads and rice along with fruits and vegetables like potatoes not only provide the carbohydrates that players need, but also a variety of essential vitamins, trace minerals and fiber.

How long should a child eat before a football game?

Your child should eat a pregame snack about half an hour before stepping onto the field. This snack should provide easily digested carbs, and perhaps a little protein and fat. RELATED CONTENT: 10 things you can change about youth football. Here are some simple pregame snacks that meet those requirements.

What are some good snacks to fuel your brain?

A quick fruit snack to top off energy and fuel the brain could include bananas (high in potassium), apples (high in sugar and moderate fiber)”, melon slices, or grapes. 3. Energy bar. Fuel up with some protein bars that have no artificial sugars. 4.

Why should nutrition be a major piece of equipment?

But the honest truth is that nutrition should be a major piece of “equipment,” because children will not perform their best on an empty tank or on a tank filled with junk.

What to pair with a low fat snack?

Buy the low-fat snack size. Pair it with snack-sized canned fruit, tuna, or green pepper and tomato.

What to serve with hummus?

Dip them in hummus and serve with a half a piece of whole wheat pita bread.

What are the nutrients needed to fuel football?

Before I get into meals, let’s do a quick play-by-play of the essential nutrients to fuel football: Carbohydrates: Because of the quick bursts of energy needed during football, it’s essential to have the right fuel – carbohydrates. Carbohydrates provide energy quickly.

What are some good recipes for overnight oats?

Overnight oats. Two egg Omelet with 1/2 cup diced veggies and 2 pieces of toast with peanut butter and jelly, plus 1 cup of fresh fruit and low-fat milk. Fruit and yogurt smoothie paired with a quick breakfast roll-up of peanut butter on a tortilla with a banana rolled up inside. Grilled Cheese and Egg Sandwich.

Do you have to eat new food before game time?

Stick with what is familiar though – no new foods before game time.

What are the best foods to eat for football?

Every meal or snack should contain carbohydrate-rich foods, such as bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels.

What is the nutrition plan for high school football?

Nutrition Plan for Football. A high school football diet plan is just as much a part of training as lifting, running and learning plays. Whether you’re a quarterback or a lineman, you need to fuel adequately to train well, recover quickly and increase endurance. Specific nutrient requirements are based on your body size and position.

Why do teenagers need to eat more calories?

In general, most teenagers need to eat a greater number of calories than their adult counterparts to help support proper growth throughout the maturation process and support high levels of intense activity. However, I must preface this entire article with the understanding that I AM NOT a registered dietician or a nutritionist, and every case is unique when it comes to the individual needs of an athlete.

How much water should a teenager drink?

The Teenage Diet Plan. Drink at least 10 ounces of water. Your body is between 60 and 70 percent water, and drinking more on a daily basis will increase your energy. Your internal organs need water to function properly, so if you’re lacking water in your diet, you will ultimately experience deficiencies when training.

Why is water important for athletes?

When you sweat during exercise, it’s easy to become overheated, headachy, and worn out, especially in hot or humid weather. Even mild dehydration can affect an athlete’s physical and mental performance.

What is the most important meal of the day?

Breakfast is truly the most important meal of the day. What you ingest 30 to 60 minutes after waking up essentially determines how the rest of your day will play out. Mid-Morning Snack: 10:00 a.m. 1/2 cup fresh fruit and 1/2 cup low-fat cottage cheese. 16 ounces of water.

When should athletes drink?

Athletes should drink before, during, and after exercise. Don’t wait until you feel thirsty because thirst signifies that your body has needed liquids for a while

Do sports supplements help?

Sports supplements promise to improve sports performance. But few have proved to help, and some may harm.

What fats should a teenager eat?

The majority of these fat sources should come from poly and monounsaturated fatty acids such as salmon, avocados, nuts, seeds, nut butters and olive oil. Your teenage athlete should be consuming ~ 30% of their total calories in fat.

What is the most important part of a teenager's diet?

Carbohydrates : Carbohydrates are in my opinion, the most important part of your teenage athlete’s diet. All carbohydrates break down to glucose. They circulate in the blood and provide energy throughout the body, including the brain. Stored glucose is called glycogen and is stored in the muscle and liver.

What is the best vitamin for teenage girls?

Vitamin C helps the absorption of non-heme iron sources found in spinach, whole grains and legumes. This is why its important to include high Vitamin C foods such as berries, citrus, tomatoes and dark leafy greens. Iron needs increase for the teenage girl to help cover menstrual loss.

What to eat after a workout?

Great post training snacks include 8 oz of chocolate milk, cheese and crackers, nuts and dried fruit or peanut butter on a piece of toast.

How many carbs should a teenager eat a day?

For a teen who needs 2000 calories, that would be 75 grams of carbohydrates, which would be equivalent to 3 glasses of milk, 4 oz of meat/chicken, 1 egg, 1 TB of peanut butter and whole grains through out the day.

Why is fat important for athletes?

Fat is a necessity for your teenage athlete since it’s higher calorie content contains nutrients for longer lasting energy in endurance exercise. Fat also helps absorb fat soluble vitamins and provides essential fatty acids such Omega 3’s which play and important role in mental function.

How to help a teenager athlete?

A big part of helping your teenage athlete achieve success is making sure they have optimal fuel in their tank to go the distance. This means planning meals and snacks around important micro and macronutrients that provide them the nutrition a young athlete needs. Feeding your teenage athlete a healthy diet can be the secret weapon making ...

What to eat before a game?

Turkey or ham subs can be among the choices, and make sure they also have fruit salad and a frozen yogurt. Eggs with waffles, ham and fruit can be an ideal breakfast before a game.

What percentage of a football player's diet should come from carbohydrates?

Leslie Bonci, the director of sports nutrition at the University of Pittsburgh Medical Center and a nutrition consultant for the Pittsburgh Steelers, believes that 55 to 60 percent of a football player's game day diet should come from carbohydrates, 15 percent should come from protein and 30 percent should come from fat.

What is the pregame meal?

The pregame meal has been traditional in football. The team gets together to eat together and share the experience. In the past, fat-laden meals were common, but there is now more of an emphasis on keeping the meals healthier and de-emphasizing the fat intake. Foods that are high in fat take longer to digest, so that can mean that the player can take the field feeling full and heavy prior to the start of a game. "Minimize higher fat items such as fried meats, fried potatoes, bacon, and sausage in favor of leaner proteins and carbohydrates such as bread, cereal, and toast," advises Bonci.

What to serve with pregame steak?

Another choice can include cereal, fruit and a smoothie. If you want the traditional pregame steak, have an 8-ounce filet with pasta or a baked potato on the side.

What is the game day meal?

Bonci says that a game day meal should resemble a "peace sign," because it will be 1/3 protein, 1/3 starch and 1/3 fruits and vegetables. The protein sources can be fish, chicken or red meat, the carbohydrate sources should be rice, pasta or potatoes and the fruits and vegetables can be anything that is fresh.

Why is carbohydrate important in football?

Since football requires so many bursts of energy throughout the game, carbohydrate intake is vital to getting the most out of your performance while maintaining your health.

What are the best foods to eat to lose weight?

"I emphasize carbohydrate-containing foods with lower fat: bagels over doughnuts, mashed potatoes over fries, grilled chicken over fried, frozen yogurt over ice cream, " Bonci says.

How to make a good lunch for an active teenager?

The best way to make a good lunch for your active teenager is to use real food ingredients instead of prepackaged products. It’s not easy to feed a teenage athlete! Busy schedules, growing bodies, and the desire for peak performance make fueling your active teen challenging.

What is a good lunch for a teenager?

The best way to make a good lunch for your active teenager is to use real food ingredients instead of prepackaged products.

What to eat with a thumb sized portion of olive oil?

Aim for one thumb-sized portion of olive oil, avocado oil, coconut oil, or butter. For solid foods, like avocado, nuts, or olives, use a cupped hand. 4. Choose your carbs. Add unprocessed complex starchy carbohydrates, such as sweet potato, yam, potato, root veggies, winter squashes, rice, oats, or quinoa. 5.

What foods can quickly pack in empty calories that will leave an athlete feeling?

Refined, processed, and high-sugar foods can quickly pack in empty calories that will leave an athlete feeling:

How to get more reward for teens?

Eat real food – skip the package! A variety of whole, unprocessed, nutrient-dense foods gives active teens maximum reward. It’s easy to overcomplicate nutrition. When you focus on real food, you can get all the nutrition you need. Do your best to ignore the hype, including: protein powders and sport drink products.

What are the nutrients that help with satiety?

Proper hormone function, and satiety. Nutrient-dense carbohydrates (such as colorful vegetables and fruits, roots and tubers, rice, oats, and quinoa) for: Quick energy for muscles (and the brain) And adequate fluids (mostly water) to: Regulate body temperature, and lubricate joints.

What is the best portion size for a supper?

Aim for a palm-sized portion (or up to two) of beef, poultry, pork, lamb, fish, seafood, eggs, or carefully paired vegetarian options.