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Lone Star High School
Football
Nutrition Packet
Off-Season 2016
Nutrition Guidelines
 To develop into lean, injury-free, explosive athletes, we need to place a high priority on
what we put into our body.
 Treat your nutrition plan like a campfire. You must consistently
throw logs on the fire for the fire to continue. If you don’t, the fire
burns out. If you do not consistently put nutrients into your body, you
will burn out by using muscle as fuel and counteract the effects of
lifting.
 Eat Breakfast! After sleeping for 8 hours, your body needs a ‘break’
from a ‘fast’. Think of breakfast like a racecar. A racecar begins a
race with a full tank of gas and when fuel runs low, they stop and put
more gas in the tank. Imagine a racecar starting a race with no fuel, or
a little fuel left from the race before. It would putter out early in the
race. Treat your body like a racecar and fill up before your day begins
and keep filling up your tank throughout the day.
 If these factors are ignored and an athlete does not properly fuel their
body, they are getting little to no benefit from their workout, and can
be counter-productive as the body will actually use muscle as energy,
eating away at the muscle on the body.
 Pack your lunch. If you are forced to eat in the cafeteria, buy the
dinners or get a sub sandwich and load on the veggies. Add milk,
fruit, yogurt, salad, water, pretzels, etc.
As an athlete, what should my diet look
like?
Carbohydrates
Carbohydrates are the body's primary source of energy. The majority of Carb intake should be
Complex (grains) not Simple (sugars). Veggies are fibrous source of carbs that should be eaten
with every meal. Carbs not used as fuel will be stored as extra calories…FAT.
Proteins
Protein is the building blocks for muscle. Protein is used to repair and rebuild muscle fibers.
Post workout- large amount of protein with carbs, 1/2 hour following workout called "the
window of opportunity".
Fats
Fat should make up no more than 20% of your total caloric intake. It is important not to
completely cut fat from your diet to insure vitamins A,D,E & K absorption. Know the
difference between good fat and bad fat:
Good Fats: Peanut Butter, Flax seed/oil, Fish oil, Nuts, Vegetable oils, avocado.
Bad Fats: Anything Fried, Saturated fats, Coconut oil, Palm oil.
Supplements
Supplements do exactly what the name says…SUPPLEMENT a balanced diet. If it sounds too
good to be true…it probably is.
As FISD employees, your coaches can not recommend the use of supplements. If you are
considering using supplements, you must plan and discuss the use of the supplements with your
parent/guardian before beginning a supplemental plan. Improper consumption of supplements
can be harmful to your body!
Complete food lists for creating healthy meals
Proteins
Carbohydrates Vegetables
Chicken Breast
Turkey Breast
Lean Ground
Turkey
Swordfish
Orange Roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top Round
Steak
Top Sirloin
Steak
Lean Ground
Beef
Buffalo
Lean Ham
Egg Whitesor
substitutes
Trout
Low-fat Cottage
Cheese
Wild-Game
Meat
Baked Potato
Sweet Potato
Yams
Squash
Pumpkin
Steamed Brown
Rice
Steamed Wild
Rice
Pasta
Oatmeal
Barley
Beans
Kidney Beans
Corn
Strawberries
Melon
Apples
Oranges
Fat-free yogurt
Whole wheat
Bread
High-fiber
Cereal
Rice Cakes
Popcorn
Tortilla
Whole Grains
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green Beans
Green Peppers
Mushrooms
Spinach
Tomato
Peas
Brussel Sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
Vegetarian
Proteins
Tempeh
Seitan
Tofu
Texturized
Vegetable
Protein
Soy foods
Veggie Burgers
Essential Fats
Fats to Avoid
Avacado
Sunflower Seeds
Pumpkin Seeds
Cold-Water Fish
Natural Peanut
Butter
Low-fat Cheese
Low-fat Salad
Dressing
Low-sodium
Nuts
Olives and
Olive Oil
Safflower Oil
Canola Oil
Sunflower Oil
Flax Seed Oil
Butter
Mayonnaise
Fried Foods
Sweets
Soft Drinks
Whole-Fat
Dairy Products
Food Preparation:
The way meats and foods are prepared are IMPORTANT!
Vitamins and minerals lost, and Fat Content are affected by
the way foods are prepared.
This list will help you prepare food at home or help when eating out.
If you have any questions, do not hesitate to ask.
BEST – Baked, Smoked, Steamed, Barbequed, Boiled, Grilled, Poached.
GOOD – Braised, Broiled, Roasted, Rotisserie, Simmered, Stewed.
WORST - Deep Fried, Pan Fried, Sautéed
* These are NOT all the ways that foods are prepared…this should help you
on your way.
Eating on the go/good fast food choices:
Fortunately it has become easier to eat healthy on the road.
Good Choices:
Subway- load on the veggies, especially spinach…Avoid the meatball and
pastrami.
BK & McD- Broiled chicken sandwich no mayo, salad w/low fat
dressing…NO FRIES!
Pizza- Veggie, ham/pineapple, BBQ Chicken. Avoid white sauce and fatty
meat.
Taco Bell/Mexican- Bean Burrito, chicken taco/burrito.
*Avoid soda, sugary drinks, and milkshakes…H2O and skim milk when
possible.
Hydration
Fluids in the body have numerous functions and are essential to well being
and life. For an athlete, excessive sweating is an everyday occurrence and as
sweat evaporates from the skin it cools the body and regulates body
temperature. If we do not drink enough water the body will begin to
overheat, leading to low performance and even dangerous consequences.
Make drinking water a daily routine by stopping at the drinking fountain
between each class. Keep in mind that drinks with caffeine work against
hydration. You should drink enough H20 to urinate at least 4 times a day.
500 Calories in 5 Minutes
Getting a power-packed breakfast to start your day!
Ben Hogan Sports Therapy Institute Sports Nutrition
Amy Goodson, MS, RD, LD
∙
[email protected]
Breakfast Check List
 Make sure your breakfast consists of complex carbohydrates (ex: whole grain cereal, wheat bread, fruit,
low-fat milk), protein (ex: eggs/egg whites, lean meat, nuts), and some healthy fat (peanut butter, nuts,
light cream cheese)
 Look for whole wheat bread and grain products instead of white/refined products
 Choose low-fat (skim, 1% or 2%) milk and dairy products
 Limit your intake of fried foods, grease and extra gravies and sauces
 Aim to get fruit in your breakfast either as a juice or as a whole fruit
500 Calorie Breakfasts at Home… A Must for EVERY Athlete
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1 whole wheat bagel, 2 Tablespoons peanut butter, 1-8 oz cup skim milk
1 wheat English muffin toasted w/2-3 slices of ham, 1 slice 2% cheese, 1 banana, 1-8oz cup 2% milk or
12oz skim milk
1 cup cereal w/ ½ cup 2% milk, 1 yogurt, Grande non-fat latte
1 Met-Rx shake and a banana
250 calorie energy bar, 1 cup skim milk, 1 fruit, small hand full of nuts
2 pieces wheat toast with 2 Tablespoons peanut butter, 1 string cheese, 1 fruit
2 Eggo whole wheat waffles, 1 TBSP butter, Drizzle syrup, 2 String Cheese
2 Eggo whole wheat waffles with 2 TBSP peanut butter, 1 cup 2% milk or 1 cup skim milk and a string
cheese
1 pack Nature Valley granola bars, 1 cup 2% milk, 1 string cheese, small handful nuts
1 yogurt with 1 cup cereal mixed in, 1 piece toast with 1 slice melted 2% cheese, 1 banana
1 pack peanut butter crackers, 1 cup skim milk, 1 fruit, 1 string cheese or yogurt
1 pack oatmeal (1 cup cooked) with 1 TBSP peanut butter and 1 scoop whey protein powder mixed in, 1
fruit or 1 cup 2% milk
1 whole wheat bagel w/2 TBSP low-fat cream cheese, 1 whey protein shake mixed with water
1 whole wheat tortilla warm with 3 slices ham and 1 slice 2% cheese, 1 pack peanut butter crackers
Healthy Breakfast Choices On-the-Go:
Choose:
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Whole wheat bagel w/cream cheese
Ham & cheese roll w/low-fat milk
English muffin w/ham, egg & cheese
Protein shake w/milk, yogurt & fruit
Low-fat bran muffin
Instead of:
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Biscuits w/butter or gravy
Chocolate covered donuts
Croissant w/bacon and cheese
Frappuccino w/syrup & whip cream
Pastry or powdered donuts
Sports Nutrition Goals
o ENERGY: Eat often all day; approximately 5-7
meals per day
 Fuel adequately every day; try not to skip
meals and snacks… be prepared
o RECOVERY: Just as important as training
 If recovery is not adequate, carbohydrate
stores will not be replenished & you will start
with a decreased amount of energy the next
time you train or compete
o HYDRATION: Drink fluids all day, not just around
exercise
Weekly Food Intake Log
Week of:____________________
Athlete Name:____________________________________
Monday
Breakfast
Snack #1
Lunch
Snack #2
Dinner
Snack #3
Tuesday
Wednesday
Thursday
Friday
Saturday
Weigh-In Sheet
Athlete Name:_________________________
Initial Weigh-In:_____________June 3rd Goal:_______________
Month
Dates
3
December
7
January
4
February
5
March
8
April
6
May
3
June