Menu Plan For High School Football Player Tartan Sr. High in Oakdale MN Natalie Kossel Kinsey Rohling Feng Ding 1 1. Introduction ............................................................................................................................................... 3 2. 7-Day Meal Plan for High School Football Players.................................................................................. 6 2.1 Day 1 (Monday) .................................................................................................................................. 6 2.2 DAY 2 (Tuesday) ................................................................................................................................. 7 2.3 Day 3 (Wednesday) ............................................................................................................................. 9 2.4 Day 4 (Thursday) .............................................................................................................................. 10 2.5 Day 5 (Friday) .................................................................................................................................. 11 2.6 Day 6 (Saturday) ............................................................................................................................... 12 2.7 Day 7 (Sunday) ................................................................................................................................. 13 3. Observation ............................................................................................................................................. 15 3.1 Observation Site 1 ............................................................................................................................. 15 3.2 Observation Site 2 ............................................................................................................................. 17 3.3 Observation Site 3 ............................................................................................................................. 20 4. Nutrient Analysis .................................................................................................................................... 22 ...

 

FUELING A FOOTBALL MATCH THIS NUTRITION PLAN IS BASED 6D SPORTS NUTRITION ON A 90’ MATCH (+30’ WARM-UP) CARBS/H d ±40G MATCH DAY -1 BEFORE RACE +MIN. 225MG SODIUM AFTER 500g to 600g carbs CHEW MIN. 10’ IN CASE OF EXTRA TIME Min. 2 Liter fluids Substitutes should stay properly hydrated and make use of the 6d CAFFEINE GUM and 6d ISOGEL during their Include a (low-fiber) carb source such as cereal, bread, warm-up before coming on! pasta, rice with every meal. Incorporate 3 high carb ONLY IF HUNGRY NO EXTRA WATER NEEDED FOR OPTIMAL ABSORBTION WITHIN 30’ snacks ...