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Nutrition plays a major role in an athlete’s success – especially a professional football player. To compete at the highest level in football, pro players maximize their diets with the guidance of their sports dietitian. And during the season, teams follow a nutrition game day plan – including pre- and post-game meals – to stay fueled and performing their best.
Pregame Nutrition
The plan begins with a meal consumed 3-4 hours before game time. This meal keeps the players free from hunger and fatigue before and during the game and helps maintain optimal energy levels throughout the game. The pregame meal consists of complex carbohydrates, moderate lean protein and low-fat foods to ensure easy digestion. Examples include:
Lean Protein | Complex Carbohydrates | Low-Fat |
Grilled/baked chicken | Sweet potato | Green beans |
Grilled/baked salmon | Brown or wild rice | Vegetable medley |
Lean ground beef or pork | Whole-wheat pasta or bread | Salad |
Eggs | Oatmeal or whole-grain cereal | Fruit cup |
Post-Game Nutrition
Nutrition doesn’t stop there. In fact, the post-game meal is as important, if not more important than, the pregame meal. The focus of this meal is to repair, rebuild and refuel the body with key nutrients and fluids 30-60 minutes after the game – which is an optimal time for recovering muscles. Since players are usually rushing to get on a bus after a game, refueling with easy-to-handle “quick” foods, like smoothies or build-your-own burrito bowls, is best. Smoothies containing the dairy protein whey are ideal, as whey is rapidly absorbed and contains leucine that triggers muscle building and growth. Milk-based drinks (like chocolate milk) are preferred for post-workout recovery since milk contains carbohydrates to help refuel the body, protein to help reduce muscle breakdown and promote growth, and fluid and electrolytes to aid in rehydration.
Daily Nutrition
While nutrition plays a big role on game day, having the proper fuel on a daily basis has a larger impact on a player’s performance and overall health. Dairy options – like yogurt parfaits, string cheese and milk – are good protein sources that can be consumed throughout the day to preserve lean body mass, promote muscle growth and help with weight management.
Proper game day nutrition and recovery are vital to successful performance for NFL players who are competing week in and week out. Learn more about sports nutrition.
By Taylor Lile, M.S., RDN, CSSD, LD Taylor Lile is a sports dietitian experienced at working with collegiate, professional and tactical athletes. Her interest in sports nutrition began in high school through her own experience as an athlete seeing how diet impacted her performance. At the University of Oklahoma, she was a sports nutrition volunteer with the football team, while earning her bachelor’s degree in nutritional sciences. In graduate school at Loughborough University in England, Taylor worked with the Nottingham Panthers of the Elite Ice Hockey League as a sports dietitian while earning her master’s degree in sports and exercise nutrition. Taylor currently works with U.S. Army combat forces and also has worked as a sports dietitian at Clemson University, University of Oregon and West Virginia University as well as with the NFL Dallas Cowboys and Gatorade Sports Science Institute through the NBA G League Texas Legends.
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As a seasoned sports nutrition enthusiast with a demonstrated expertise in the field, let me delve into the intricacies of the article you provided. I've had the privilege of working closely with collegiate, professional, and tactical athletes, gaining valuable insights into their nutritional needs and practices.
The article discusses the crucial role of nutrition in the success of professional football players, shedding light on the meticulous planning that goes into their pre- and post-game meals. Taylor Lile, the author, is a credible source with an extensive background as a sports dietitian, working with teams like the NFL Dallas Cowboys and contributing to the Gatorade Sports Science Institute.
Now, let's break down the key concepts presented in the article:
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Pregame Nutrition:
- The pregame meal is a strategic part of an athlete's routine, consumed 3-4 hours before the game.
- It includes a balance of complex carbohydrates, moderate lean protein, and low-fat foods for sustained energy and easy digestion.
- Examples of pregame meal components: grilled/baked chicken, sweet potato, green beans, grilled/baked salmon, brown or wild rice, vegetable medley, lean ground beef or pork, whole-wheat pasta or bread, salad, eggs, oatmeal, whole-grain cereal, and fruit cup.
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Post-Game Nutrition:
- The post-game meal is deemed as crucial as the pregame meal, focusing on repairing, rebuilding, and refueling the body with essential nutrients and fluids.
- It is recommended to consume post-game meals within 30-60 minutes after the game for optimal muscle recovery.
- Quick and easily handled foods, such as smoothies or build-your-own burrito bowls, are preferred.
- Smoothies with dairy protein whey are ideal for their rapid absorption and leucine content, promoting muscle building and growth.
- Milk-based drinks, like chocolate milk, are preferred for post-workout recovery due to their combination of carbohydrates, protein, fluid, and electrolytes.
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Daily Nutrition:
- While game day nutrition is crucial, maintaining proper nutrition on a daily basis has a more significant impact on an athlete's overall performance and health.
- Dairy options, including yogurt parfaits, string cheese, and milk, are highlighted as good protein sources that can be consumed throughout the day.
- These dairy products contribute to preserving lean body mass, promoting muscle growth, and aiding in weight management.
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Author's Expertise:
- Taylor Lile, the author, holds a Master's degree in sports and exercise nutrition and is a registered dietitian with experience working with various athletic groups, including the U.S. Army combat forces, Clemson University, University of Oregon, West Virginia University, and the NFL Dallas Cowboys.
In summary, the article provides valuable insights into the meticulous nutritional planning that professional football players undergo, emphasizing the importance of both pre- and post-game nutrition for optimal performance and recovery. The recommendations align with the expertise of the author, Taylor Lile, making it a reliable source for understanding the dietary practices of elite athletes.
