Fuel to improve athlete performance; a guide to macronutrients

Practice and training are only part of the formula for achieving success on the football field. For any football player or athlete, proper nutrition is critical. Fueling your body with consistent nutrition and hydration is imperative no matter the season.

Daily training and recovery during these times demand a well-thought-out dietary plan to complement the body’s physical needs. It’s vital for an athlete to have the proper energy and rest in their daily regiment to achieve high performance. This solid foundation is built on eating high quality, whole food and establishing consistency with a specific diet throughout the year.

Macronutrients are the basis of any diet; they are the carbs, fats, and proteins that are consumed to fuel your body. Below, you’ll find a more in-depth description of each, as well as some recommendations for how to implement macronutrients into your diet.

Proper ratio of macro nutrition’s:

Proteins + Carbohydrates + Fats


Protein consists of amino acids “building blocks of protein”

Protein is essential for growth as well as the repair of broken-down muscle

Protein helps you maintain muscle mass and promotes muscle growth during training

Examples of good food choices for protein:

  • Lean beef
  • Chicken
  • Turkey
  • Fish
  • Eggs


Primary energy source that makes the body’s engine run

Need carbohydrates before and after training

Helps build body’s stamina and endurance

Examples of good food choices for Carbohydrates:

  • Whole grains
  • Oatmeal
  • Brown rice
  • Sweet potatoes

Healthy Fats

Energy reserve

Helps absorb certain nutrients (vitamins and antioxidants)

Helps you stay fuller which leads to better portion control

Examples of good food choices for Healthy Fats:

  • Avocado
  • Nuts
  • Nut butters
  • Olive Oil
  • Coconut oil

By intentionally eating foods rich in nutrients such as– fruits, vegetables, whole grains, protein, and healthy fats, your body will provide itself with necessary energy. Complimented with training (on the field or at home), be sure to choose foods that fuel you; pay particular attention to what you are consuming, even during times of rest. Choosing the right foods and properly hydrating your body will help you achieve your long-term goals.

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