Fuel to improve athlete performance; a guide to macronutrients
Practice and training are only part of the formula for achieving success on the football field. For any football player or athlete, proper nutrition is critical. Fueling your body with consistent nutrition and hydration is imperative no matter the season.
Daily training and recovery during these times demand a well-thought-out dietary plan to complement the body’s physical needs. It’s vital for an athlete to have the proper energy and rest in their daily regiment to achieve high performance. This solid foundation is built on eating high quality, whole food and establishing consistency with a specific diet throughout the year.
Macronutrients are the basis of any diet; they are the carbs, fats, and proteins that are consumed to fuel your body. Below, you’ll find a more in-depth description of each, as well as some recommendations for how to implement macronutrients into your diet.
Proper ratio of macro nutrition’s:
Proteins + Carbohydrates + Fats
Protein
Protein consists of amino acids “building blocks of protein”
Protein is essential for growth as well as the repair of broken-down muscle
Protein helps you maintain muscle mass and promotes muscle growth during training
Examples of good food choices for protein:
- Lean beef
- Chicken
- Turkey
- Fish
- Eggs
Carbohydrates
Primary energy source that makes the body’s engine run
Need carbohydrates before and after training
Helps build body’s stamina and endurance
Examples of good food choices for Carbohydrates:
- Whole grains
- Oatmeal
- Brown rice
- Sweet potatoes
Healthy Fats
Energy reserve
Helps absorb certain nutrients (vitamins and antioxidants)
Helps you stay fuller which leads to better portion control
Examples of good food choices for Healthy Fats:
- Avocado
- Nuts
- Nut butters
- Olive Oil
- Coconut oil
By intentionally eating foods rich in nutrients such as– fruits, vegetables, whole grains, protein, and healthy fats, your body will provide itself with necessary energy. Complimented with training (on the field or at home), be sure to choose foods that fuel you; pay particular attention to what you are consuming, even during times of rest. Choosing the right foods and properly hydrating your body will help you achieve your long-term goals.
