"You drop a pass, you run a mile. You miss a blocking assignment, you run a mile. You fumble the football, and I will break my foot off in your John Brown hind parts...and then you will run a mile." - Coach Boone (Remember the Titans)
If you’re a high school football player, just the thought of the upcoming season should make you want to watch Friday Night Lights or Remember the Titans. I don’t even play anymore and I am getting fired up. Even the equipment guy is getting fired up. There is something special about putting on your pads, strapping up your helmet, the silent bus ride to the stadium, coach’s pregame- talk, your school’s fight song, and the opening kickoff adrenaline rush.
But there is another feeling that you may be experiencing – two-a-days in 90-degree weather. Two-a-days metabolically, physically, and mentally challenges athletes. Coaches expect you to meet every demand they give you. Think about what your body really goes through. Every year high school football players experience dehydration, vomiting, heat illnesses, cramping, muscle pulls and tears, broken bones, dislocations, bruises, lacerations, concussions, and in rare unfortunate cases, death. Some occurrences can be prevented by proper hydration and performance nutrition.
Every athlete has individual nutrition needs. Every position demands different fuel levels. For instance, lineman typically run less than 10 yards per play, while receivers and backs may run 10 to 25 yards per play. However, line positions require more physical play. During a preseason-practice, players typically lose 7-to-11 lbs of body weight. This is not fat weight, but water weight. A recent study published in the Journal of Athletic Training (2008), found that during two-a-day practices, NFL lineman had higher sweat rates, lost greater volumes of sweat, and drank more fluids compared to backs. A two-a-day practice study of collegiate players published in the American Journal of Sports Medicine (2005), indicated that players were unable to adequately replace fluid losses between practices, started a majority of practices dehydrated, and were estimated to lose on average 9 liters of sweat per day. That’s over 300 ounces or 38 cups of fluid!!! One player lost 14 liters.
The Institute of Medicine recommends male teenagers should consume 3000 to 6000 calories per day. Male maturing athletes may need to consume more calories to meet the physical demands of sport practice and training. The estimated daily caloric need for football players is about 4000 to 5300 calories per day. During two-a-days caloric demand may surpass 10000 calories per day according to a NFL nutrition consultant. The increase in calorie needs becomes a potential problem for athletes. Poor performance nutrition in this case can lead to continued weight loss, muscle loss, fatigue, lack luster practices, and injury. Meaning potentially, you are not going to be ready to play or another player may take your position. What can you do to remain on the field and out of the training room?
Simple Recommendations:
· Weigh yourself in the morning after excreting with minimal clothing,
· Weigh yourself before and after each practice,
· Aim for pale yellow (lemonade-like) colored urine,
· Replace all lost fluid (Pre practice weight – post practice weight) with water and sports drinks,
· Eat breakfast. Skipping is not an option. Complex carbohydrates, protein, and fruit should be your focus,
· Hydrate at every meal with water and sports drinks,
· Avoid foods high in fat (at least before all practices),
· Avoid foods with empty calories such as donuts or pop tarts,
· Drink a minimum of 1 cup (8 oz) of cold water every 15 minutes during practice,
· Do not rely on your thirst mechanism to decide when to drink,
· Eat meals should be easy to digest and contain nutrient dense food,
· Continue to hydrate using water and sports drinks,
· Consume foods higher in sodium (salt may be added to foods),
· Get at least 8 hours of sleep.
“Perfection is being able to look your friends in the eye and know you did everything you could not to let them down.” - Coach Gaines (Friday Night Lights). By not hydrating and eating properly, you are not doing everything. Eat to perform. Eat to defeat. Never go empty.
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