1. General Nutrition Recommendations for Young Football Athletes
Presented by Steven Machek, Sean Stream, and Tope Pedro
San Francisco State University
SDA Sports Nutrition Sub-Committee

2. Outline Pre-workout Nutrition Post-workout Nutrition
Weight Loss Guidelines
Weight Gain Guidelines
General Weight Maintenance Recommendations
Hydration
Cramps & prevention
7)Food examples
8)Wrap up
Questions?

3. Note: I love this pyramid and the mentality that it supports
Note: I love this pyramid and the mentality that it supports. Whenever I introduce a topic to a personal training client I use either the strength training version or this specific pyramid as a visual example on how priorities should come about. Even if this image doesn’t necessarily correspond to football athletes specifically, it is a guide to keep a more general perspective on each and every person’s individual nutrition.

4. Prepare yourself! Pre-workout meal recommendations
Eat complex carbohydrates with moderate protein and little fats
G.I. individuality
Examples:
½ - 1 hour before = pretzels + fluid
2-4 hours before = turkey sandwich, fruit, fluid
4-5 hours before = baked chicken, potatoes, fruits, bread, lemonade
Maybe say something about why complex carbs are better than simple white carbs

5. Replenish the Body Post-workout meal recommendations
Balanced meals with a mixture of protein, complex carbohydrates, and fats. [8]
Aim for Lean sources of protein and lower fat dairy.
Include a variety of vegetables and fruits
Keep in mind MyPlate serving recommendations
For optimal recovery, use superior sources of protein (i.e. milk, eggs, animal sources and/or complementary vegetable sources) [1]

6. Losing Weight the Right Way
General Guidelines for losing weight [2]
Don’t lose more than 1-2 lbs/ week.
Use both diet and exercise
Avoid yo-yo dieting
Goal is to lose fat, not muscle!
Before Beginning a weight loss protocol, make sure to check in with either your coach, your parents, or your general physician.

7. Finding Weight General guidelines for gaining weight [2]
Weight is gained as a combination of fat and muscle
Eat every two to three hours or 5-9 times/ day
Avoid weight gainer supplements
more calories/ day

8. Guidelines for Both Performance is more important
Eat a quality, varied diet
Recovery and sleep
Genetics
Supplements are just that: supplemental
Periodized gains/losses

9. 1:35-1:45

10. Hydration is Important too!
Tips for staying hydrated
Sweat losses need to be replaced
Prevent Dehydration [5]
dark urine, small amounts of urine, higher heart rate, headaches, reduced sweating, muscle cramps, chills, clammy skin, nausea
Timing [7]
1-2 hours before = 10-14oz
10-15 minutes = 10-12oz
During = 4-6oz every minutes
Tope, you may want to add something in about the high percentage of athletes using Gatorade and the potential contraindications of overconsuming gatorade compared to other options. This is especially true with regards to the athletes attempting to lose weight and may be a non-issue with the athletes trying to put on size. Maybe offer a better alternative for rehydration on the field in the vein of coconut water, etc.- YES and/ or diluting gatorade and sports drinks

12. The Mind is Willing, But the Body...
Heat cramps:
Most common heat illness is heat muscle cramps (70%) [3]
associated with lack of conditioning
Heat acclimation guidelines [4]
Gradually increase time on the field and practice over the course of two weeks
Gradually increase equipment (ex = helmet first, then shoulder pads, etc.)

13. Food Made Easy Food that meets goals is easily attainable! [6]
Easy sources of:
Protein: String Cheese, Cottage cheese, Canned Tuna, eggs, Deli Meats, Tree Nuts (vegan sources)
Carbohydrates: Whole grain sources, Brown Rice, Trail mix, Tubers
Fats: Peanut butter, Almonds, Oils (olive, canola, coconut, etc)

14. Final Considerations Be specific with goals
Nutrition is individualized
Try many foods
Variety
Limit processed foods and/or eating out
Other benefits
3) Other lifestyle factors are important
Sleep
Stress
Variety: mention colors and associated benefits.

15. Questions?