The NFL season has begun. Now that all the players are going to be in Baltimore for several months they are getting groceries for their homes and deciding on some quick and easy meals they can prepare when they get home from practice. During the season, I write menu plans for the players so they have guidelines on what to eat everyday. It is important for them to eat a balance of nutrients for energy to play the entire season.
As your football season continues, remember to eat breakfast, lunch, dinner and snacks. Eating regularly is the best way to stay energized for your practices and games. Choosing meals and snacks that provide the best nutrition is important. Eating quality protein and healthy grains at meals gives your muscles energy and strength. Examples of quick and easy foods that contain protein and carbohydrates are; ham sandwiches, turkey subs, apples and peanut butter, or a banana with low fat yogurt. Carry and pack foods in an insulated lunch bag, so your foods stay cool until lunchtime.
In addition to eating the protein and carbohydrate rich foods, carry water with you if your school allows this. Here are some fluid guidelines for your school day:
1. Drink at least 8 ounces of water at breakfast, lunch, and dinner. This helps to meet your daily water needs.
2. Drink 16 ounces of water after school and to get ready for practice.
3. Drink another 16 ounces of water to replace the fluid you lost during practice.
Hydration will affect your energy and stamina. A muscle fiber is 75% water. If you get dehydrated by not drinking enough at school, you may not have the enough energy for practice. Eat and drink to stay in the game for your team.
