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Nutrition and Performance Enhancing Methods in Football
Transcript of Nutrition and Performance Enhancing Methods in Football
Performance enhancing drugs: substances taken by athletes to improve performance
most common performance enhancing drugs used in football are anabolic steroids (synthetic steroid hormone that resembles testosterone in promoting muscle growth), Adderall (used in the treatment of narcolepsy and ADHD), and Toradol (nonsteroidal, anti-inflammatory drug)
Side Effects & Risks
Fueling the Player
Football is a physically demanding sport that requires a combination of speed, agility and endurance.
Football players need proper nutrition on a daily basis to stay energized and ready for the intensity of practice or a game.
A football player needs an abundance of energy to keep up with the stop-and-start action in football, and stamina to make it through to the last seconds on the clock.
the second nutrient that's crucial to a football player's diet.
Roughly one-third of an athlete's nutrition should stem from lean sources of protein (poultry, fish, peanut butter, cheese and eggs)
Protein builds muscle, but if the player gets too much in relation to his carbs, he may begin to bulk up with fat instead of muscle.
Football players do not need a lot of fat
fatty foods should be kept to a minimum as they are not digested as easily as carbs
should not be eaten before football (do not provide enough energy, causes digestive unrest)
American football is a sport played by two teams of eleven players on a rectangular field 120 yards long by 53.33 yards wide with goalposts at each end.
The offense attempts to advance the football down the field by running with it or passing it.
The job of the defense is to stop the offense. The 11 men on the defensive team all work together to keep the offense from advancing toward the defense's end zone.
An ideal diet for football players requires 55 to 60% of their daily caloric intake to come from carbohydrates, 15% from protein and 30% from fat.
The key to properly fueling for football is to include the right type of carbs.
Ideal choices for football players are carbs that are relatively low in fat (whole grain breads, bagels, pasta)
Upping the amount of carbs is recommended for more energy.
Football Player Meals
3-4 hours before exercise
high in low-glycemic carbs and lean protein
low in fiber and fat
4 hours before activity consume 2-3 mL/lb of water or sports drink
snack 1 hour prior, high in carbs, moderate in protein, low in fiber and fat
Football players require proper nutrition in order for optimal performance
Football players should intake 60% carbs, 15% protein, 30% fat
Carbohydrates-containing foods with lower fat should be emphasized
Football players should avoid performance enhancing drugs such as Anabolic Steroids, Adderall and Toradol as the side effects/risks outweigh the positive results, and the use of these drugs may have them suspended from the sport
Nutrition and Performance Enhancing Methods in Football
Touchdown: 6 points
Field goal: 3 points
Safety: 2 points
Games are divided into four 15-minute quarters, separated by a 12-minute break at halftime. There are also 2-minute breaks at the end of the first and third quarters as teams change ends of the field after every 15 minutes of play.
carbs should be provided for activity that lasts 1 hour+
30-60g of carbs/hour (after the first hour) moderate-glycemic carbohydrate with little protein, low in fat and fiber
hydration = dependent on sweat rate (avg. 5-10 oz every 15-20 mins)
replace electrolytes lost via sports drink (6-8% carbohydrate)
Anabolic steroids (synthetic testosterone) is used to gain muscle, taken through an injection or applied to skin as cream/gel
Adderall is used in football because it stimulates focus, concentration and memory (football players typically spend 40+ hours studying film, plus daily physical practice, Adderall aids in staying competitive), typically taken in tablet form
Toradol is used in football because it reduces hormones that cause inflammation and severe pain in the body (administered through an injection prior to the game), all game day/practice day pain won't be felt until the next day
men may develop breasts, baldness, shrunken testicles, infertility
women may develop deeper voice, increased body hair, baldness, infrequent/absent periods
both men and women may develop severe acne, hypertension, high cholesterol (LDL), increased aggression, prostate gland enlargement, heart problems
nervousness, headache, nausea, dry mouth, vomiting, sleep problems, fast/pounding heartbeat, chest pain, dizziness/faintness, seizures, hallucinations, fever, rash, hives, difficulty breathing, swelling of eyes/throat/tongue, blistering skin
nausea, vomiting, constipation/diarrhea, dizziness, fainting, hearing changes, mental/mood changes, severe headache, vision changes, easy bruising/bleeding, signs of infection (fever, chills, persistent sore throat), swelling of hands or feet
snack: 30 mins post-exercise, 4:1 ratio high-glycemic carbs to lean protein
meal 2 hours after exercise, high in low/moderate-glycemic carbs and lean protein, low in fat and fiber
recommended: 1-1.5 g carb/kg
hydration = 16-24 oz water or sports drink for every pound lost during exercise