Nutrition

Please see nutritional information above.  The players are in an active training period and should be getting extra calories and hydration.  This info will also be posted on the website under the nutrition tab.  I recommend going over this menu with your athlete.  It is truly amazing how much food is required to get to 3800 calories!

CRITICAL INFO-

Athletes should be eating before they go to camp in the mornings.  A little protein (scrambled egg, yogurt, smoothie), a little carb (toast or bagel)  will make a big difference in the results they achieve.  There must be fuel in their bodies before they start their workouts.  Post nutrition is very important as well.  Please see attached “what to eat before” and “what to eat after” for some guidelines.  The timing is just as critical. 

Players need to watch their empty calorie intake.  During active workout time, Soda should be off the list!  It is also recommended to use a sports drink that uses Maltodextrin along with Fructose as they use different pathways which maximize absorption.  GATORADE does not do this.  It only uses fructose which can cause some big problems for some athletes.  GU2O is a great sports drink.  If your athlete feels like they are crashing during workouts, then Powerade is another good choice as it has protein in it.  

Boulder Sports Medicine recommendations for BHS Football Players-

Here are some general meal plans you can follow for the guys. A few notes: The following calorie recommendations are based on weight maintenance and for the practice/game schedule they have now. They are on the low end of the range and should be looked at as minimums. If you have guys on the team doing extra running/lifting outside of scheduled practice times, their needs are greater. Likewise if one is trying to gain weight. For weight gain the rule-of-thumb is to add 500Kcals per day.  The meal plans are based on an exchange system. I have attached a very generic handout showing which foods fall into what category.   There are great foods that are wonderful to add, but not listed on the handout.  It's basically just a guide to give the user a basic idea of portion sizes, etc.

First of all, fluid is VERY important daily. The body will begin to show signs of stupidity and lethargy at a 2% dehydrated state-that's only  a 3lbs loss for a 150lbs person! Dropped balls, missed plays, etc can happen. Fluid need is based on weight, so I have also listed baseline fluid needs with the meal plans. Of course the guys should drink more with activity, if thirsty and/or if they are taking extra protein supplements. Fluid = anything without caffeine (NO SODA!!!!!)......but the goal should be at least half from water.
OK...the meal plans......

150lb Athlete = 2800Kcals, Fluid need is 95oz per day
B = 2 fruits, 4 starches, 2oz protein, 2 fats, 1 dairy
snack = 1 fruit and 1 starch
L = 4oz protein, 3 starch, 1 fruit, 2 fat, 4 veggies, 1 dairy
snack = 1 fruit, 1 starch, 1oz protein
D = 3oz protein, 3 starch, 1 fruit, 3 fats, 3 veggies, 1 dairy
snack = 2 starches or fruit and 2oz protein

175lb Athlete = 3250Kcals, Fluid need is 108oz per day
B = 2 fruits, 4 starches, 2 oz protein, 2 fats and 2 dairy
snack = 1 fruit, 2 starches and 1oz protein
L = 4oz protein, 3 starches, 1 fruit, 4+ veggies, 3 fat, 1 dairy
snack = 1 fruit, 3 starches, 1oz protein
D = 4oz protein, 4 starches, 1 fruit, 4 veggies, 3 fat and 1 dairy
snack = 2 starches and 2oz protein

200lb Athlete =  3800Kcals, Fluid need is 125oz per day
B = 2 fruits, 4 starches, 2oz protein, 3 fats, 2 dairy
snack = 1 fruit, 2 starches and 1 oz protein
L = 4oz protein, 4 starches, 1 fruit, 4 veggies, 3 fats and 2 dairy
snack = 1 fruit, 3 starches and 2oz protein
D = 4oz protein, 4 starches, 1 fruit, 4 veggies, 4 fat, 2 dairy
snack = 2 starches, 2oz protein, and 1 fruit or dairy