Q: My son plays high school football. What is the main thing I should be concerned about with his diet?

A: FLUID - FLUID - FLUID
Football players should be consuming water and a sports drink throughout every day, during all practices and games.

Guidelines are:

• 16 - 20 oz. 1 - 2 hours before exercise
• 7 - 10 oz. every 15 minutes of exercise
• 16 - 24 oz. after exercise to replace every pound lost

Players should weigh before and after practice to assess fluid losses. They should consume the amount of fluid necessary to replace what was lost.

Warning signs of dehydration are:

A balanced diet is extremely important, plenty of carbohydrate for fuel. Eating small meals throughout the day or "grazing" is ideal to maximize energy intake for training and recovery.

A dietitian experienced in sports nutrition can help design specific guidelines for your son based on the position he plays on the team, his performance goals, and whether he wants to gain, lose or maintain his weight.

Supplements are always very controversial. Football coaches should not be in the business of recommending supplements to athletes for legal reasons in addition to others. Supplements should be evaluated based on benefits vs. risks by a medical professional.

Priority should be placed on over-all intake, not the perceived magical empowerment of supplements. Your son's nutritional intake, or lack of, will affect his performance on the field.

 

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DISCLAIMER: The information provided here is to help make informed decisions about your health. It is not a substitute for the advice or treatment given by your doctor. Please consult a registered dietitian or your doctor if you have any questions about the information given on this page.