Myth 1: Sugar is always bad and should be avoided

In the last 10 years, the media has portrayed sugar in a negative light. And when considering overall diet and health, foods with added sugar should be limited. However, as with most nutrients, one approach does not fit all, and when thinking about sugar and athletic performance, there is a functional reason for a football player to eat or drink it in the right amounts.  Glucose, also known as blood sugar, is the primary fuel used by a football player’s working muscles during activity.(1-2) Taking in a small amount of sugar, for example in sports drinks, shortly before and during practices and games, can actually help support performance on the field. But it’s also important not to eat too much – the recommended amount is 30-60 g/h (120-240 calories/h) when your athlete is playing for 60 minutes or longer.(1-2) Bottom line, there is a time and a place for sugar in an athlete’s diet.

Myth 2: Protein supplements are needed to build muscle mass

A common misconception is that eating extra protein will result in bigger muscles. In reality, a good strength training program in combination with the right amount of protein at the right times will help support gaining muscle. The amount of protein a football player needs depends on his body weight, where he is in the season and his goals. A good rule of thumb for an average (175 lb) athlete looking to gain muscle mass is to eat ~20 g (0.11-0.14 g/lb) protein (3) (~3-4 oz chicken breast or the size of a deck of cards) shortly after a workout and then regularly (about every 3-5 hours) throughout the day, including breakfast and before bed.(2) Protein supplements may be a convenient way to take in protein, especially for recovery, but should not be substituted for a healthy diet.(2)  

Keep in mind as well, that physical maturity will impact how much muscle your football player can gain with diet and strength training. For the freshman football player who hasn’t hit puberty, it will be unlikely that they will “bulk up” as quickly or as much as a junior or senior player who has started physically maturing.

Myth 3: There is an ideal ratio of carbohydrate to protein for muscle recovery post-training

It is common to hear the advice that athletes need to eat a ratio of 4:1 carbohydrate to protein to appropriately recover from activity.  In reality, there is no magic ratio of carbohydrate to protein – protein and carbohydrate needs should be based on the training the football player is doing, position, how much he weighs, is he in-season or off-season, etc.(2-4) Below is a sample recovery snack for a 175-pound player and a 220-pound player and is determined based on the athletes body weight and the fact that he is a team sport athlete in-season with daily practices and weekly games.

Myth 4: B Vitamins provide energy

While B vitamins are needed for the body to use energy (5), they themselves do not provide the energy. The body must be adequately fueled with carbohydrate in order for the athlete to perform at his best. No dosage of B vitamins can make up for lack of fuel. In fact, some supplements contain excessive amounts of B vitamins that the body will end up removing through urine, simply creating expensive pee.

Myth 5: You cannot drink too much fluid

It is not uncommon to see some football players walking around with gallon size jugs of water in order to “stay hydrated”. While hydration is extremely important from a health and safety perspective, drinking too much can also be dangerous. If your athlete notices that they need to pee every 20-30 minutes and his urine is clear vs. light yellow, then he may be drinking too much too quickly. A better strategy would be to drink smaller amounts of fluid at regular intervals and to try to produce urine that is light like lemonade. Drinking beverages that contain sodium, or eating salty foods while drinking fluids, can also help the body to hold on to the fluid vs. peeing it out.(6)

Myth 6: All high-school football players need to eat the same thing

In reality, differences such as physical maturity, position, weight, level of play (junior varsity vs. varsity, starter vs. non-starter) all impact what each individual football player needs.(2) Recommending that all players eat the same diet will likely over-fuel smaller and/or less physically mature players and under-fuel larger and/or more physically mature players. Each athlete should ensure they are eating regular meals and snacks, every 3-5 hours that contain some carbohydrate and protein. Healthy fats should also be included throughout the day. The portion sizes should vary based upon the individual player’s needs.

Below is a sample breakfast for a 175-pound player and a 220-pound player. The volume of food recommended is determined based on the athlete's body weight and the fact that he is a team sport athlete in-season with daily practices and weekly games.

Provided by Gatorade Sports Science Institute

Lisa Heaton is a sports dietitian at the Gatorade Sports Science Institute and serves as the sports dietitian for the Chicago Bulls.

References

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. Journal of sports sciences. 2011;29 Suppl 1:S17-27.

Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Medicine and science in sports & exercise. 2016;48(3):543-568.

Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American journal of clinical nutrition. 2014;99(1):86-95.

Holway FE, Spriet LL. Sport-specific nutrition: practical strategies for team sports. Journal of sports sciences. 2011;29 Suppl 1:S115-25.

McArdle WD, Katch FI, Katch VL. (2015). Vitamins, Minerals and Water. In Exercise Physiology 8th Ed. (pp. 42-43) Baltimore, MD: Lippencott Williams & Wilkins.

Shirreffs S, Sawka M. Fluid and electrolyte needs for training, competition and recovery. Journal of sports sciences. 2011;29 Suppl 1:S39-46.