Trojan Nutrition
Caloric needs & contributing factors |
Caloric needs are affected by age, sex, weight, activity level, genetic predisposition and weight goals.
The average person needs 1800 to 2400 calories per day. A football player in training will need about 20 to 23 calories per pound of body weight per day. 150 lbs: 150 x 23 = 3450 calories 225 lbs: 225 x 23 = 5175 calories |
Carbohydrates |
A football player in training will need approximately 4 grams of carbohydrate per pound of body weight per day.
150 lbs: 150 x 4 = 600 g carbs 225 lbs: 225 x 4 = 900 g carbs GOOD SOURCES OF CARBOHYDRATES: Whole grain breads and cereals Fruits and vegetables |
Proteins |
A football player in training will need approximately .7 to .9 grams of protein per pound of body weight per day.
150 lbs: 150 x .8 = 120 g protein 225 lbs: 225 x .8 = 180 g protein GOOD SOURCES OF PROTEINS: Fish, chicken, beef, milk, cheese, eggs, yogart, nuts and soy It is recommended that protein should be eaten 20 to 40 grams in a sitting over the course of 5-7 meals/snacks throughout the day. Meals should be evenly spaced (as day to day life allows) every 2.5 to 3.5 hours. |
Pre-workout meal / snack |
Fruit
Dry cereal Crackers Bread Sports drink |
Post-workout meal / snack |
20-30 grams of protein with 60-100 grams of carbs.
CHOCOLATE MILK: This meal/snack is critical for recovery and getting the most out of the workout. "Chocolate milk is what fuels the Montana Grizzley football program." |
These guidelines are derived from the Eagle Mustang football website.