1. PRACTICAL NUTRITION FOR FOOTBALL
Glazier Clinics
March 5, 2011

2. OVERVIEW Body Composition Dietary Construction Muscle Glycogen
Hydration

3. BODY
COMPOSITION

5. MEASURES FOR FOOTB BY TION

6. IMPORTANCE Conditioning Athletic Performance Injury Prevention
70-80% is diet

7. COMPONENTS Fat Free Mass (FFM) or Lean Weight
Everything in the body other than body fat (i.e. muscle, organs, bones and water)
Fat Mass (FM) or Fat Weight
Fat, both inside and outside of muscle
Percent Body Fat
20% = 160lbs. FFM and 40lbs. FM

8. Weight Gain Increase in FFM. Minimal increase in FM. Or decrease FM.
In most cases a weight gain of mainly FM is not beneficial.
Be careful with promises to “add size and muscle”

10. Weight Loss Decrease in FM
Minimal decrease in FFM. Or increase in FFM.
In most cases a loss of mainly fat free mass is not beneficial.
A good dietary program will increase FFM while decreasing FM.

13. DIETARY
CONSTRUCTION

14. CALORIES, CALORIES, CALORIES
CALORIES IN vs. CALORIES OUT
Calculate the total daily caloric intake (meals, snacks, beverages etc.)
Calculate the total daily caloric expenditure
RMR (Resting Metabolic Rate): The number of calories burned in a day if the body was totally at rest
x 25%-35% for daily activity
+ approximately 500 for workouts
Subtract total expenditure from total intake
3,500 calories = 1 pound
+3,500 calories = 1 pound gain
- 3,500 calories = 1 pound loss
1 pound per week = 500 cal per day

15. NOTE: + or - 3500 cal = GAIN or LOSE 1 lb of FAT
DAILY CALORIC INTAKE
INTAKE VS EXPENDITURE
ALL
SLEEP
MEALS
WAKING HOURS
SNACKS
DAILY ACTIVITIES
FLUIDS
EXERCISE
2600 cal
2100 cal
+ 500 cal / day
1 lb / week
2100 cal
2100 cal
EVEN
MAINTAIN
1600 cal
2100 cal
- 500 cal / day
1 lb / week
NOTE: + or cal = GAIN or LOSE 1 lb of FAT

16. 55 gms 25 gms 9 gms CHO 55% PRO 25% FAT 20%
DAILY
MACRONUTRIENT
CALCULATIONS
400 CALORIES
CHO 55% PRO 25% FAT 20%
1 gm = 4 CAL gm = 4 CAL gm = 9 CAL
220 CAL / 4 CAL CAL / 4 CAL CAL / 9 CAL
55 gms 25 gms gms

20. EDUCATE

21. MUSCLE GLYCOGEN

22. DEFINITION
Muscle Glycogen is the fuel used in short, intense, bouts of exercise.
Carbohydrates
Football is an anaerobic sport, it uses muscle glycogen primarily for fuel.

23. IMPORTANCE Fatigue Muscle pulls Cramping Poor performance
Low Levels can lead to:
Fatigue
Muscle pulls
Cramping
Poor performance
Breakdown of lean muscle

24. MUSCLE ENERGY

25. ROLE OF PROTEIN Protein is needed for muscle growth.
However, more then 1.2 to 1.4 grams of protein per kg of body weight will usually be turned to fat
Protein taken in with carbohydrate does allow the body to better use the carbohydrate.
10g-20g per serving is sufficient
Only a small amount of carbohydrate can be stored in the muscle at a time.
Replacing carbohydrate stores before, during and post exercise is what’s crucial.

27. GLYCOGEN REPLETION Increase intake of carbohydrates at all meals:
Cereals, pancakes, bagels, breads, pasta, rice, potatoes, fruits and vegetables, juices, etc.
Replenish stores before, during and after exercise.
The first 2-4 hours after exercise are critical
Snack with high carbohydrate choices:
Pretzels, chex mix, rice krispie treats, low fat potato chips, snack well cookies and juices etc.
Do not skip meals!
Especially breakfast!
Avoid high fat foods

28. HYDRATION

29. MORE THAN WATER IS LOST

30. COMPONENTS OF HYDRATION
Fluid
H20 inside and outside the muscle cells
Muscle Glycogen
Stores 3 grams of H20 with every gram
Electrolytes (Sodium and Chloride)
Needed to transfer fluid into the cells

31. (Stored Sugars or Carbohydrates)
HYDRATION
INTRACELLULAR
EXTRACELLULAR
MUSCLE GLYCOGEN
(Stored Sugars or Carbohydrates)
NA+
NA+
NA+
CL-
CL-
CL-
NA+
NA+
NA+
CL-
NA+
CL-
NA+
NA+
CL-
NA+
CL-
NA+
NA+
CL-
SKIN
SURFACE
MUSCLE
CAPILLARIES

32. IMPORTANCE Dehydration can lead to: Cramping Muscle pulls Fatigue
Poor performance

33. FLUID REPLACEMENT
A heavy sweater can have a sweat concentration of up to 80mmol/L
H20: 0mmol/L
By itself can dehydrate further
Gatorade: 20mmol/L
Pedialyte: 40mmol/L
Gatorlytes: 45mmol/L
IV bag is fluid and sodium and chloride

34. FLUID REPLACEMENT GUIDELINES
Salt food at meals.
Choose beverages higher in sodium.
Avoid supplements (many cause muscle cramping)
Monitor weight loss after activity and replenish fluid.
Keep carbohydrate intake high.
Avoid alcohol and excessive caffeine.
Avoid exposure to hot tubs and saunas.