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  1. #1
    Registered User TimRomano's Avatar
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    Diet for 100 High School Football Players

    Hi everyone,

    I hope everyone is enjoying the holiday season.

    The local H.S. football coach asked me to come up with a general diet and list of "do's" and "don'ts" for the players during the offseason. The general goal is just becoming bigger, stronger, and faster. They work out Monday, Tuesday, Thursday and Friday after school. The problem is that many of these kids work hard in the weight room but they don't know how to eat and some of them still eat candy bars and fruity cereal.

    These kids are going to be taking whey protein, fish oil, and a multi vitamin but no pre-workout or creatine.

    I am far from an expert but I came up with some general foods to eat and foods to stay away from and I would appreciate some feedback from any of you guys.

    Typical Day:

    Breakfast:

    7:00 AM
    3 Eggs
    1 cup of oatmeal
    1 cup of blueberries
    1 whey protein shake
    Multi Vitamin/Fish Oil

    10:00 AM
    1 Natural peanut butter sandwich on whole wheat
    1 banana
    1 cup of almonds

    1:00 PM
    1 piece of grilled chicken
    1 cup of almonds

    3 PM
    Workout

    4:30 PM
    Post-Workout Whey protein shake with some type of complex carb

    6:30 PM Dinner
    Lean Meat/Fish
    Brown Rice/Sweet Potato
    Broccoli/Asparagus

    8 PM
    Shake with oatmeal, frozen fruit, peanut butter, protein powder, yogurt

    10 PM
    Cottage Cheese/Milk before bed
    Fish Oil

    (Drinking about a gallon of water throughout the day)

    I plan on recommending that these kids buy GNC's Mega Men Multi mainly because it is time-released. Although GNC is a ripoff, I have heard that this is one superior product and perhaps the only product to buy from GNC. Most other multi's barely get absorbed and 70% of them are urinated out and never used (is this true??)

    General Don'ts:

    The obvious candy and junk food
    Soda
    Fruity cereals
    White bread
    White rice
    White potatoes
    White pasta

    General "Do's":

    Oatmeal
    Natural Peanut Butter
    Sweet Potatoes
    Most Nuts and Seeds
    Fruits
    Most Vegetables (although I've heard veggies like corn have minimal benefits)
    Wheat bread
    Whole wheat pasta
    yogurt (without sugar added)
    lean meats
    fish
    chicken
    brown rice

    I am far from an expert so I wanted to validate this information and seek out any suggestions here before reporting back to the coach. Any feedback/constructive criticism would be appreciated! Any suggestions??? Thank you and happy holidays!
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  2. #2
    Registered User kdog1189's Avatar
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    Giving a HS kid any kind of timed, planned meal-by-meal diet is never going to work.

    Follow the KISS rule: keep it simple son. Make the dos genereal like "do eat at least 1 times your bodyweight in protein" or even more general "do eat a high protein diet."

    HS kids are not like most of the rest of us. They have high running metabolisms and a lot of growth potential. Get them on somewhat of a good GENERAL diet and they will grow. Some of the best HS football players I knew and played with/against in HS did not have great diets.
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  3. #3
    Muschi furz PushUp08's Avatar
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    Originally Posted by kdog1189 View Post
    Giving a HS kid any kind of timed, planned meal-by-meal diet is never going to work.

    Follow the KISS rule: keep it simple son. Make the dos genereal like "do eat at least 1 times your bodyweight in protein" or even more general "do eat a high protein diet."

    HS kids are not like most of the rest of us. They have high running metabolisms and a lot of growth potential. Get them on somewhat of a good GENERAL diet and they will grow. Some of the best HS football players I knew and played with/against in HS did not have great diets.

    I agree...I don't think most of the players will understand or appreciate a specific time-based diet. Football players tend to burn a lot of calories with workouts and practice, so it doesn't make a lot of sense to cut carbs/fats. I would stress eating a good breakfast, eating more protein (eggs, meats, etc.) and plenty of carbs (rice, potatoes) without getting too specific.
    Whatever that means
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  4. #4
    Author/Trainer 2020Wellness's Avatar
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    Come up with a monster shake recipe that will ensure that even if they eat poorly for the majority of their daily meals, they'll get decent macros in each day.

    Have them drink two of those shakes per day.

    I'll suggest something like:

    2 scoops whey
    2 cups whole milk
    1 serving peanut butter
    1 cup dry oats
    1 banana
    1 shot of olive oil

    Two of those per day will get them plenty of proteins, fats, and carbs. Simple, easy, and they'll have fun talking about making and drinking them as well.

    Just a thought. 100 kids is way to many to do anything specific with. Gotta be as generalized as possible
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  5. #5
    Registered User Sediti0n's Avatar
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    The average highschool guy isn't going to be able to follow a strict diet like that.

    Just keep it simple. Aim for 1.5g of protein per pound of body weight, .5g of fat her pound of body weight, and fill the rest with carbs. Obviously tell them to eat over matinance.
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  6. #6
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by Sediti0n View Post
    The average highschool guy isn't going to be able to follow a strict diet like that.

    Just keep it simple. Aim for 1.5g of protein per pound of body weight, .5g of fat her pound of body weight, and fill the rest with whatever macronutrients they desire.
    ^ Fixed.
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  7. #7
    The Blank psychodiver9's Avatar
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    Originally Posted by WonderPug View Post
    ^ Fixed.
    2 cups of almonds a day? You realize that is about 1800 calories worth of nuts?
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  8. #8
    Chasing cats since 1967 WonderPug's Avatar
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    ^ I don't think you intended to quote me as I made no such comment about almonds.
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  9. #9
    Registered User Murderfox's Avatar
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    Wouldn't recommend Mega Men multi, crap and cheap sources for vitamins.

    Far better and cheaper options out there.

    Look into Life Force, ADAM, Anavite (performance based), or OT
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  10. #10
    The Blank psychodiver9's Avatar
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    Originally Posted by WonderPug View Post
    ^ I don't think you intended to quote me as I made no such comment about almonds.
    no i didnt. sorry. i just replied to your post as it was the last one. it was meant for OP's diet plan.
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  11. #11
    USAPL Nut Hugger ErickStevens's Avatar
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    Offensive/Defensive Line = See food diet + Lifting heavy.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=155661573&pagenumber=
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  12. #12
    Registered User Beech27's Avatar
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    Originally Posted by ErickStevens View Post
    Offensive/Defensive Line = See food diet + Lifting heavy.
    This.

    They are young, and they are growing. Out and out junk food should probably be limited in some cases, but many of these kids -- provided they're lifting and conditioning -- just need calories.
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