This section will highlight the different phases of nutrient timing to aid your performance and recovery. Diet may have its biggest impact on training. But, all players can benefit from the following guidelines:Specific nutrient requirements are based on your body size and position. 8 Trying to get a proper diet in with this hectic schedule is very difficult for high school football players and because of these time restraints, it is Their is a science involve to making sure you plan out what and when you drink.Well, we answer all plus ensure you are clued up on the above in our If you want to understand the effects that alcohol has on a footballers diet check out of This chapter will go over some of the key areas of staying properly hydrated throughout the day. Sports supplements are becoming more and more popular in the modern game.As the pace and competitiveness increases, players seek every opportunity to gain a legal advantage over their competition.Supplements can help to give players that advantage by:To find out more about our safe supplements from protein to The following is a list of foods that you should start adding to your shopping list today. Having a planned diet of nutrient-rich foods will enable you to reach your desired protein needs without supplementation. So you need to plan daily for training and non-training days, to ensure you have fuel for exercise and for recovery.When choosing Carbohydrates, you are looking for options with a moderate to high glycaemic index (GI). "THE MORE GLYCOGEN, THE FURTHER AND FASTER THE PLAYER RAN"Everything you eat will provide your body with energy for immediate use or added to your body’s energy stores.These energy stores are important as they contribute to:Your body will need extra energy (than your daily needs) on the days you have training or matches.Also, your energy demands will be lower throughout the offseason or when injured. We will provide opportunities for all players to grow on the field. A high school football diet plan is just as much a part of training as lifting, running and learning plays.A high school football diet plan is just as much a part of training as lifting, running and learning plays. First off: Your Footballers diet and training program should go hand in hand; And there is no one size fits all diet for a player; So… You need a plan that is tailored to your needs as fuel requirements can and will change throughout the season. A football player is intentional about weight workouts. You need a plan that is tailored to your needs as fuel requirements can and will change throughout the season.Planning your nutrition is as important as your on-field and gym training.Fueling your body correctly provides more gains from your exercise, so you get more out of the same amount of work. Here are some of the most common, see if any of them resonate with you:Football is a highly demanding sport. Overconsuming protein will not help in your training gains and will become expensive, so be sure your diet is balanced and not a high protein diet. Develop The Person: We will always strive to look at the bigger picture and create young people who have characteristics and traits to succeed away from the soccer field. When these glycogen levels are low, you cannot perform at a high intensity and muscle fatigue kicks in.The Energy Phase is a crucial time for players to top up their glycogen levels and prepare for the match.So the aim of this phase is to deliver more carbohydrates and protein to the muscles.This will lower muscle damage and aid in a faster recovery.Once the match has finished, we move into the Anabolic Phase of nutrient timing.This phase is the most important phase for a players recovery and injury prevention.Eating nutrients within 45 minutes after a match is far more effective than 2-4 hours after a game.Carbohydrates are essential to the body within this 45-minute window, resulting in a faster uptake of glycogen storage and muscle recovery.What good is all the training and playing if your body isn’t improving?The 18-20 hours after a match is when your muscles recovery repair and grow.Eat a meal comprising both carbohydrates and protein within 1 to 3 hours after your training or match.Aim for high glycaemic carbohydrate meals as these meals are digested quicker and improve your glycogen stores uptake.Breakfast is the most important meal of the day. This section will provide a brief overview of what foods you should take on in the morning to help fuel your training and game. These calories should be:As soon as you wake you should drink a glass of water to rehydrate, followed by a second glass as you eat breakfast.If you struggle drinking just water, you can flavour with some fruit slices, lemon, or berries in ice cubes work great.Eating whole fruit in the morning is great and has benefits over just drinking fruit juices including:It is also a great idea to have a hot drink for breakfast. And this starts from the moment you get out of bed…Start the day off with 500ml of water.

What works for one player may not be the best strategy for someone else.


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