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.
1 cup of oatmeal
1 cup of blueberries
1 whey protein shake
Multi Vitamin/Fish Oil
1 Natural peanut butter sandwich on whole wheat
1 cup of almonds
1 piece of grilled chicken
1 cup of almonds
Post-Workout Whey protein shake with some type of complex carb
6:30 PM Dinner
Brown Rice/Sweet Potato
Shake with oatmeal, frozen fruit, peanut butter, protein powder, yogurt
Cottage Cheese/Milk before bed
(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??)
The obvious candy and junk food
Natural Peanut Butter
Most Nuts and Seeds
Most Vegetables (although I've heard veggies like corn have minimal benefits)
Whole wheat pasta
yogurt (without sugar added)
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!