Football Nutrition Plan

Get better at the sports you play and the life you lead at STACK. Improve your training, nutrition and lifestyle with daily

To arrive at two-a-days mentally sharp and physically ready for hard-hitting action, pair Tom Moffitt's 12-week program with a solid nutrition plan. It will supply the energy you'll need to achieve optimum training results. 

One objective of Moffitt's pre-season conditioning plan is muscle gain for increased power, strength, speed and acceleration. Such intense exercise results in muscle damage. Heed the following eating advice to help your body repair itself:

•Eat five to seven times a day-every two to three hours, with three meals and three or four light snacks. Eat until you're satisfied, not overly full.

•Plan light pre- and post-exercise snacks to maximize muscle gain and rapid recovery. Eat one hour before exercise and immediately after.

•Feed your muscles with foods high in complex whole carbohydrates for fiber, B vitamins, antioxidants and protein. Good sources are whole grains, dried beans, vegetables and fruits.

•Consume modest amounts of lean, protein-rich foods, such as poultry, fish, lean cuts of meat, eggs, low fat cheeses and soy protein.

•Go light on fats. When you do have them, choose vegetable sources and nuts and seeds, and low fat versions of margarine, oils, salad dressing and light mayonnaise.

•Include fat-free or low fat milk, yogurt and kefir [i.e., liquid yogurt] or fortified soymilk, all of which are great recovery foods, because they are rich in carbohydrates, protein, calcium and vitamin D.

•Replace fluids and electrolytes with a sports drink. They are formulated to help maintain proper hydration before, during and after exercise.

Weeks 1 through 4 of the training plan focus on muscle hypertrophy. Accompany this phase with the following meals:

Breakfast: Oatmeal or cold cereal with milk and fruit; egg on whole grain toast or whole grain waffle with peanut butter; juice

Snack: Fresh fruit with fat-free yogurt

Lunch: Burrito with chicken, beans, rice, grilled vegetables; salad with reduced-fat dressing; fresh fruit; lemonade

Pre-exercise snack: Apple juice or banana; graham crackers

During exercise: Sports drink

Post-exercise snack: Sports drink; low-fat kefir or yogurt; energy bar with 15g protein

Dinner: Chicken cacciatore with whole grain pasta; mixed greens with vegetables, garbanzo beans, mozzarella, reduced-fat dressing; whole grain bread; watermelon; skim milk

Snack: Frozen yogurt with fresh berries

Weeks 4, 8 and 12 are downloading periods to give muscles a chance to relax and rebuild. Couple these periods with:

Breakfast: Oatmeal or cold cereal with skim milk and fruit; cooked egg white; juice

Snack: Fresh fruit

Lunch: Whole grain bread with turkey, lettuce, tomato, mustard; fresh fruit; fat-free yogurt

Pre-exercise snack: Apple juice or banana; graham crackers

During exercise: Sports drink

Post-exercise snack: Sports drink; energy bar with 15g protein

Dinner: Salmon; baked sweet potato; broccoli; mixed green salad with vegetables, kidney beans, reduced-fat dressing; whole grain roll; unsweetened applesauce; skim milk

Snack: Watermelon

In Weeks 5 through 7 and 9 though 11, training focuses on building power, strength and improving explosive speed. Complement these intervals with the following meals:

Breakfast: Oatmeal or cold cereal with skim milk, fruit, and almonds; egg on whole grain English muffin or whole grain waffle with peanut butter; juice

Snack: Fresh fruit; fat-free yogurt with 2 tbsp. low fat granola

Lunch: Chicken soup; whole grain bread with lean ham, reduced-fat Swiss cheese, lettuce, tomato, mustard; low fat cole slaw; fresh fruit; baked chips with salsa; lemonade

Pre-exercise snack: Apple juice or banana; graham crackers

During exercise: Sports drink

Post-exercise snack: Sports drink; low fat kefir; energy bar with 15g protein; salted dryroasted peanuts

Dinner: BBQ chicken breast; baked beans; corn on the cob; mixed green salad with vegetables, reduced-fat dressing; whole grain roll; strawberries in a low fat sponge cake cup; skim milk

Snack: Frozen yogurt with sliced peaches and blueberries


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