| |
| |
The Basics | |
| |
| |
In this chapter we answer the question | |
| |
| |
What are the overall basics to understanding good nutrition for athletes? | |
| |
| |
We discuss: | |
| |
| |
Food as energy | |
| |
| |
The role of carbohydrates in an athlete's diet | |
| |
| |
The role of protein in an athlete's diet | |
| |
| |
The role of fat in an athlete's diet | |
| |
| |
The role of vitamins and minerals in an athlete's diet | |
| |
| |
The importance of hydration for athletes | |
| |
| |
Nutritional periodization | |
| |
| |
Position Specific | |
| |
| |
In this chapter we answer the question | |
| |
| |
How should a nutrition plan be specialized for football players in different positions? | |
| |
| |
We discuss: | |
| |
| |
Energy systems used in football | |
| |
| |
Position-specific nutrition | |
| |
| |
Body composition | |
| |
| |
When is big too big? | |
| |
| |
Measuring body fat | |
| |
| |
Preseason | |
| |
| |
In this chapter we answer the question | |
| |
| |
What is the best diet for making gains during preseason training? | |
| |
| |
We discuss: | |
| |
| |
Nutrient needs during preseason | |
| |
| |
Preventing overtraining | |
| |
| |
How many calories do you really need? | |
| |
| |
Getting enough carbs, protein, and fats | |
| |
| |
Hydration and salty sweaters | |
| |
| |
Food timing and recovery nutrition | |
| |
| |
Supplements for preseason | |
| |
| |
Warding off injuries | |
| |
| |
In-Season | |
| |
| |
In this chapter we answer the question | |
| |
| |
What is the best diet for staying strong and healthy during the season and having the large amount of energy needed for every game? | |
| |
| |
We discuss: | |
| |
| |
Goals for in-season | |
| |
| |
Pregame meals | |
| |
| |
Gametime fuel | |
| |
| |
Post-game refueling | |
| |
| |
Preventing cramping | |
| |
| |
Injury nutrition | |
| |
| |
Off-Season | |
| |
| |
In this chapter we answer the question | |
| |
| |
How can nutrition help players reach off-season training goals? | |
| |
| |
We discuss: | |
| |
| |
Nutritional periodization during the off-season | |
| |
| |
Nutrient timing | |
| |
| |
Nutrient needs during the off-season | |
| |
| |
How to build lean muscle mass | |
| |
| |
Best practices for gaining weight | |
| |
| |
Best practices for losing weight | |
| |
| |
Tips for the multi-sport athlete | |
| |
| |
Supplements | |
| |
| |
In this chapter we answer the question | |
| |
| |
What supplements can help today's football players? | |
| |
| |
We discuss: | |
| |
| |
What are ergogenic aids? | |
| |
| |
The pros and cons of supplementation | |
| |
| |
The best time to take supplements | |
| |
| |
How to assess supplements | |
| |
| |
Safety, selection, and validity | |
| |
| |
Muscle-building supplements | |
| |
| |
Vitamin and mineral supplementation | |
| |
| |
Antioxidants | |
| |
| |
Most popular supplements | |
| |
| |
Teen Lifestyle | |
| |
| |
In this chapter we answer the question | |
| |
| |
How do the transitions and challenges of being a teen mesh with a perfect football diet? | |
| |
| |
We discuss: | |
| |
| |
Puberty and testosterone | |
| |
| |
Changing a deficient diet | |
| |
| |
The importance of sleep | |
| |
| |
Drugs and alcohol | |
| |
| |
Supplements to avoid | |
| |
| |
Special Situations | |
| |
| |
In this chapter we answer the question | |
| |
| |
How do I follow a football-specific diet if I have special dietary needs? | |
| |
| |
We discuss: | |
| |
| |
Lactose intolerance | |
| |
| |
Gluten intolerance | |
| |
| |
Asthma and allergies | |
| |
| |
Hypertension | |
| |
| |
Vegetarian diets | |
| |
| |
Your Food Program | |
| |
| |
Includes a two-week meal plan and portion size chart | |
| |
| |
Nutrients | |
| |
| |
Includes formulas for determining carb, protein, and fat needs | |
| |
| |
BMI Table | |
| |
| |
Eating Out | |
| |
| |
Includes fast food guide | |
| |
| |
Eating in | |
| |
| |
Includes recipes for breakfast, lunch, and dinner | |
| |
| |
Resources | |