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Fuel the Beast


Fueling the Beast

 Your body breaks down as the game goes on, and if you want to dominate from the 1st to the 4th you need to take care of yourself leading up to competition. If you properly fuel your body during the week leading up to competition you will be ready for task the at hand.

Carbohydrates are the main source for your explosive power off the line play after play.

Fats contribute to your fuel source late in the game and also help to fuel your body during the night, after those long practices. Protein contributes to a small amount of energy during the game but, more importantly helps aid in recovery and rebuilds your muscles after the battle.

****Pay close attention to your diet 72 hours prior, through, up until game time, which will be your fuel during the game. ****

FROM WEDNESDAY ON WATCH WHAT YOU EAT!

Here are lists of recommended foods and a list to stay away from:

                        RECOMMENDED                                          NOT recommended 

                        Carbohydrates

Whole grain breads, rolls bagels, cereals and crackers/chips

Pasta (buy Barilla or other whole grain pastas) Potatoes / Rice -preferably whole grain like brown rice

Fruits (oranges, apples, bananas, pears, grapefruit, mangos, pineapple, peaches, tomatoes ect.)

Vegetables (Carrots, spinach, broccoli, celery, cauliflower, green beans, corn, peas, peppers, sprouts ect.)

Oatmeal / Grits  whole grain Cereal / granola bars

Waffles / Pancakes  (NOT LOADED butter, syrup)

Crackers / Pretzels

Water / Powerade / Gatorade (LOTS OF IT)

                      Carbohydrates

Sweets (cookies, cakes, ice cream, brownies)

Loaded Potatoes (sour cream, bacon)

Vegetables with cheese toppings

Fruits in pastries (Danishes, ect.)

 Donuts

Candy

Caffeine

Soda (including caffeine free and diet drinks)

Energy Drinks                             

 

                                 Fats

Natural Peanut Butter (plant source which is better for the body)

Almond Butter

Avocado

Olives

Extra virgin olive oil and canola oils for dressing and used for cooking/baking

Nuts (peanuts, walnuts, cashews, ect.)

Trail Mix

Tuna (Contains "good" fat essential for the body)

Other Fish  (many varieties)

 

                              Fats

Processed peanut butter with hydrogenated oils

Any type of fried food

  • - French Fries
  • - Onion rings
  • - Fried Meats

White Sauces (Alfredo sauces, cream sauces ect.)

Gravy

Pizza (USE SPARINGLY)

Ranch Dressing (USE SPARINGLY)

Large amounts of whole milk

Large amounts of cheese

                              Proteins

Leans Meats (chicken, turkey, tuna, fish, lean beef)

Low fat / Fat Free Milk

Low fat / Fat Free cheese

Eggs

Beans

Whole Grain Pastas (do not use as main source)

Whole Grain Bagels  (do not use as main source)

 

                            Proteins

Hamburgers / Cheeseburgers (use turkey breast burgers)

Roast Beef (use sparingly)

Chicken Patties

Ribs

 

 

 

***Salads should be used only as a side dish and NOT to replace a meal unless there is grilled lean meat added to the salad and carbohydrates such as bread, crackers or rolls included. , since there is little nutritional value in the lettuce. If making a salad use spinach and add raw vegetables with a SMALL amount of dressing****A good substitute for high fat and calorie dressing is a combination of virgin olive oil and balsamic vinegar.