Sports Nutrition!!!

[athlete20]

What's a good nutrition program for athletes to follow, and more specifically, football and track athletes?

Thanks.

[Veeshmack]

all depends on your goals

[athlete20]

I want to know amount values and timing. When should I eat certain foods (protein, carbs, fats) and how much? Also, when is the best time to take supplements?

I'm currently going to two practices per day only 3 days a week (track, then immediately afterwards, football practice) and afterwards I hit up the weight room. The other two days, I only have track and then weight lifting. What should my nutrition intake look like on these types of days? Would I be on the same type of program during the off-season as well as during the season? And, what about on off-days (days when I technically do not workout)? On those days I only do ladder and agility drills. So, how would I tweak my program?

[DavidJr74]

Athletes in general need more protein and carbohydrates then the average person.

[Veeshmack]

I want to know amount values and timing. When should I eat certain foods (protein, carbs, fats) and how much? Also, when is the best time to take supplements?

I'm currently going to two practices per day only 3 days a week (track, then immediately afterwards, football practice) and afterwards I hit up the weight room. The other two days, I only have track and then weight lifting. What should my nutrition intake look like on these types of days? Would I be on the same type of program during the off-season as well as during the season? And, what about on off-days (days when I technically do not workout)? On those days I only do ladder and agility drills. So, how would I tweak my program?

you still have not said what your goals are.
timing on your macros are going to depend on goals. in general, athletes need a higher intake of protein, calories, carbs, fats etc.
but it all depends, are you trying to gain mass or cut down.

[fbdt99]

I want to know amount values and timing. When should I eat certain foods (protein, carbs, fats) and how much? Also, when is the best time to take supplements?

I'm currently going to two practices per day only 3 days a week (track, then immediately afterwards, football practice) and afterwards I hit up the weight room. The other two days, I only have track and then weight lifting. What should my nutrition intake look like on these types of days? Would I be on the same type of program during the off-season as well as during the season? And, what about on off-days (days when I technically do not workout)? On those days I only do ladder and agility drills. So, how would I tweak my program?

read the nutrition forum

[labradarep]

I want to know amount values and timing. When should I eat certain foods (protein, carbs, fats) and how much? Also, when is the best time to take supplements?

I'm currently going to two practices per day only 3 days a week (track, then immediately afterwards, football practice) and afterwards I hit up the weight room. The other two days, I only have track and then weight lifting. What should my nutrition intake look like on these types of days? Would I be on the same type of program during the off-season as well as during the season? And, what about on off-days (days when I technically do not workout)? On those days I only do ladder and agility drills. So, how would I tweak my program?

You're doing 13 training sessions a week?

What are you currently eating? what % Body fat are you. What kind of track events do you train for? What position in football? What type of resistance program are you following?

All these come into play. It is not just a cut & dry answer.

What are your goals?

[Jhawk Fitness]

All these come into play. It is not just a cut & dry answer.

Sadly that's all most of the kids here are looking for... like I've said in the past, if you can master the basics you're ahead of 95% of your competition

[ftwrestler]

I want to know amount values and timing. When should I eat certain foods (protein, carbs, fats) and how much? Also, when is the best time to take supplements?

I'm currently going to two practices per day only 3 days a week (track, then immediately afterwards, football practice) and afterwards I hit up the weight room. The other two days, I only have track and then weight lifting. What should my nutrition intake look like on these types of days? Would I be on the same type of program during the off-season as well as during the season? And, what about on off-days (days when I technically do not workout)? On those days I only do ladder and agility drills. So, how would I tweak my program?

Personally i believe supps to be for use only when you plateu and can no longer improve without them.

That being said. If it don't come from the ground, don't eat it. That is what my trainer tells me. That means nothing unnatural. No processed foods or sugars. Keep your self clean. I do no know your goals so i can't tell you what to eat.

There are people here who know more than me anyway nutrition wise anyway. I just know my own body. I know for sure though to eat clean.

[SecondSucks]

Shouldnt u ask ur S/C coach about this?

[athlete20]

Athletes in general need more protein and carbohydrates then the average person.

Do you happen to know the recommended amount per bodyweight?

[athlete20]

you still have not said what your goals are.
timing on your macros are going to depend on goals. in general, athletes need a higher intake of protein, calories, carbs, fats etc.
but it all depends, are you trying to gain mass or cut down.

My bad bro. With all the training I'm doing, I have lost about 15 pounds in about a month and half. That's not what my goal was. I'm not really sure if I want to bulk up or cut down. I may be playing strong this year instead of corner, but I haven't decided. So, I guess for now I'll try a maintainance (possibly a little recomp) for now. What would a cut down or a mass diet look like? I my actually try either one as well.

[athlete20]

read the nutrition forum

I couldn't find much help on Sports Nutrition.

[athlete20]

You're doing 13 training sessions a week?

What are you currently eating? what % Body fat are you. What kind of track events do you train for? What position in football? What type of resistance program are you following?

All these come into play. It is not just a cut & dry answer.

What are your goals?

Yeah, 11-13 a week.

About 3,700-4,000cals. About 15%, I want to get back to about 10%. I run the 100m and the 200m. I'm a corner, but I may play strong this year. About a month and half ago, I was about 210, but with the training I'm doing, I dropped to 195. I'm on an endurance program. A buddy of mine who plays semi made one up for me since the training and nutrition our coach has us on is more on the bodybuilding side.

Yeah, I know. But, I can't seem to find someone who gives me a straight answer, or an accurate one.

[athlete20]

Shouldnt u ask ur S/C coach about this?

I have. The training and nutrition program he has us on is more on the bodybuilding side. There is no way that is going to help me get where I want to be.

[labradarep]

Try this program. It is more oriented towards strength & sports.

The Main Exercises
*****1. The Squat
*****2. The Bench Press
*****3. The Deadlift
*****4. The Power Clean
*****5. The Press
*****6. The Row
Accessory Exercises
*****1. Abdominals:
A few points:

-Start off easy so that your abs aren't trashed for days.
-Try to keep reps lower. Over 15 is unneccessary in most cases, add weight to increase resistance.
-Do these AFTER weight training, not before, and not on your off-days. Sore abs can wreck your back if you aren't careful when doing squats and pulls, so just do the ab work right after your workout.

A) NS Situps - (NS = Needsize, the creator of this exercise) - lie on a slant board, start at the up position, lower yourself until your upper body is parallel to the ground, hold for 5 seconds, return to the top. Add weight to your chest (i.e. hold a plate or DB or a sandbag across your chest)

B) Leg raises from a chinup bar C) Leg raises on a slantboard D) Ab pulldowns

*****2. Arms:
A) 1-arm Barbell curls (yes, one arm) B) Alternating Hammer DB curls C) Incline DB curls

*****3. Dips
*****4. Back extensions
*****5. Pull-ups/Chin-ups


Training Split:
Week 1: Monday = Workout A, Wed = Workout B, Fri = Workout A
Week 2: Monday = Workout B, Wed = Workout A, Fri = Workout B
Week 3: Same as week 1
Week 4: Same as week 2
Workout A -
squats - 3x5
benches - 3x5
deadlifts - 1x5
dips - 2x8

Workout B
squats - 3x5
standing press - 3x5
rows/cleans 3x5/5x3
chins/pullups - 2x8/3x8
The general rule of thumb:

1) If you get all 3 sets of 5 with proper technique, then move the weight up as described above.

2) If you get all 3 sets of 5 with proper technique, but bar speed was exceedingly slow on the last few reps (i.e. you busted a nut trying to complete your reps), then you may end up stalling if you add the full amount. Err on the side of "lower". i.e. don't add 20 lbs to the deadlift, add 15. Don't add 10 lbs to the press, add 5 (or even 2.5), etc.

3) If you get the first 2 sets of 5 with proper technique, but you only get 4 reps on the 3rd, then determine if it was a "recovery deficit" (4 hours sleep last night/skipped meals, etc) or a "technique deficit" (body wasn't tight during presses, leaned forward too much in squat, etc). If the strength or technique deficit was an anomaly and/or is easily correctable, then you can probably add the normal amount of weight as described above. If the weight just felt dog heavy, then add only a bit more, or even keep the weight the same for the next workout. Better to get your 5/5/5 next workout then get a 5/5/3 or a 5/4/4 with a heavier weight.

4) If you get at least 12 or 13 of the reps total (i.e. 5/4/4 or 5/4/3 or 4/4/4) then keep the weight the same for the next workout.

If you get something strange like 5/5/2 or 5/3/4 on your 3 sets, then you probably just need to be more mindful of rest periods. Best to use 3 minutes between pressing, cleaning and rowing work sets and up to 5 for squats and deadlifts if necessary. For now, use a little too much rest rather than too little rest.

If you can't get at least the first set of 5, or if you are missing 2 or more reps each on the 2nd and 3rd sets, then you are using too much weight, assuming you recently started training.

If you had been making progress, but then all of sudden, you have several workouts in a row where you can't add weight to the bar for an exercise and get your 5/5/5, then you are "stalling?. Take a few days off.

[athlete20]

What would a cutter look like?