Football Player's Nutrition Guide

Daily Nutrition Basics

  • 3,000-4,500 calories daily
  • 55-60% carbohydrates
  • 20-25% protein
  • 15-20% healthy fats

Hydration Guidelines

  • 16-20 oz water 2h before game
  • 7-10 oz every 10-20 min during activity
  • Sports drinks for 60+ min sessions
  • Monitor urine color (light yellow ideal)

Pre-Game Meal Plan (3-4 hours before)

Option 1

  • Whole grain pasta
  • Grilled chicken breast
  • Steamed vegetables
  • Fruit smoothie

Option 2

  • Brown rice
  • Lean turkey
  • Sweet potatoes
  • Banana

Option 3

  • Oatmeal with honey
  • Egg whites
  • Whole grain toast
  • Apple

Post-Workout Recovery

Immediate (0-30 minutes)

  • Recovery shake (20-30g protein)
  • Sports drink
  • Banana

Full Meal (2 hours)

  • Lean protein (fish/chicken)
  • Complex carbs (quinoa/rice)
  • Colorful vegetables