Football Practice tomorrow, eat and drink?

[Puma]

Football practice starts tomorrow at 8 am. What and how much do you guys think I should eat and drink before it starts? I have 2 hours of practice, a 2 hr break and another 2 hrs of practice.

I'm 16 yrs old 5'10 and 180 lbs (mostly muscle) incase that helps.

Thanks in advance

 

[chim_chim]

It depends on the person really. I usually just have a banana and a glass of juice. I'm not a real big breakfast eater though, I tend to eat a lot at night so that holds me over until lunch.

Some of my friends make a big breakfast and they don't have any problems with it. I have another friend that gets sick if he eats anything before practice.

Short answer: Eat whatever works for you


PS- What position do you play?

 

[Puma]

Originally posted by chim_chim
It depends on the person really. I usually just have a banana and a glass of juice. I'm not a real big breakfast eater though, I tend to eat a lot at night so that holds me over until lunch.

Some of my friends make a big breakfast and they don't have any problems with it. I have another friend that gets sick if he eats anything before practice.

Short answer: Eat whatever works for you


PS- What position do you play?

I'm mostly a tackle, but sometimes play as a guard.

I think Diesel posted something about mixing gatorade and water before practice a while ago, but i couldn't find the thread.

 

[Big N]

Since Im not diesel, you probably wont listen to this:

You want your body to have a constant source of nutrients throughout the entire two hours to minimize muscle catabolism. So, I would say eat:

#1: Oatmeal + whey + egg whites. (7:00 am)
#2: Gatorade + whey (immediately before practice)

During practice at breaks, sip on some more gatorade. Mix in some whey if you can.

#4: Oatmeal + egg whites + whey (ASAP after practice)
#5: Gatorade + whey (immediately before practice)

Again, during the breaks at practice sip on gatorade +whey.


After that, just make sure you fill your caloric needs, whether you are cutting, bulking, or trying to maintain. I think it is safe to assume that you will expend at least 2500 calories during your practice.


If I had to guess the amounts you should take of all the foods I listed above, I would say:
1) have 1 cup of oats (55g. of complex carbs), 22g. of whey protein, and 5 or 6 egg whites (15-18 g. protein). If you can handle more egg whites, do so by all means.
2) 60-80 g. of sugar from the gatorade before the workout. 30-40 g. whey protein before the workout.
3) during the workout have as much gatorade as you want. Have as much whey as you want. If you have room left, drink some water.
4) after practice, have 1 cup oats (55g. carbs), 22g. whey protein, and 5 or 6 egg whites. Drink some water.
5) 60-80 g. sugar from gatorade, 30-40g. whey protein.
6) again, as much as you can take.


Alright, the only problem with this schedule that I can see (and I know from experience) is that you might feel like puking after taking in all this fluid. One trick I use is to consume my 30-40g. whey shake, wait 5 minutes or so, and then consume my gatorade. I would then wait at least 5 minutes before doing any exercise. Another thing is that you have to put as little water in each shake as possible. It is slightly unhealthy, but your body will need all those nutrients. The only other problem I can see is that you might need to piss during practice.

comments/criticism is appreciated.

 

[DIESEL]

nah, Big N, you've got the right idea here....

instantized whey protein powder mixes in as little as 4oz. of water per scoop. The fluid he will be drinking from the gatorade should be more than enough for the protein, and thus will keep him from puking and cramping during practice.....

 

[Puma]

Thanks for the replies.

 

[FBGangsta]

Last week I was kind of in your place. But you're lucky, we had practice at 7am until 1pm.

Anyways, what I did during that week, was get up at 5:50, and eat breakfast right away. You want to eat a good healthy breakfast. Try eating at least 45 mins before practice starts. Eat lots of carbohydrates, protein is good too. Eat lots of fruit, specially bannanas, potasium helps you.

Stay away from dairy products, like yogurt, milk, ice cream, and even though it's not dairy, peanut butter too.....that is unless you want to see them on the field. It mainly depends on you, like I have never puked at any practices, weather its track, football, bball, or ahy other sport. But the bigger guys puke more easily.

During practice, the best thing you can drink is Gatorade or something like it. The commercial is right, when you sweat, ou lose more than just water, and only sports drinks can keep you going at 100% for longer. Drink two cups of gatorade every break. But if you can't get any gatorade for whatever reason, drink water, I'd take 10 swallows of water every water break. Also, be sure to water up before and after practice.

Finally, during the 2-a-days, we had a 90 min break, be sure to eat lots of carbs during this time, some protein too, a little bit of fat doesn't hurt. Basically lots of fruit, and something like a sandwich I guess. Stay away from peanut butter and dairy products.

But most importantly, WATER UP, its very easy to get dehydrated with this hot weather. Oh, and don't think I'm BSing you, most of this stuff was told to us by our coaches. Hope it helps.