Post by fballcoachg on Mar 14, 2017 7:08:59 GMT -6
I know I can't completely overhaul our players diets and sleep regiment but I do want to inform them. I'd like to post and email nutrition tips and suggestions and what are good things to do to gain good weight (and for a very few, lose some weight). I am at a school where food availability and for the most part cost are not a major issue.
That said, what are some things that are easy that we can point out to eat or stay away from that they can make incremental changes on and get step by step healthier.
as an aside, I'm not a perfect example of health so I was thinking of taking a few guys that really struggle with poor eating choices and setting up a pact with them to eliminate certain things...show them I'm trying as well.
Post by trenchwarfare58 on Mar 14, 2017 9:20:33 GMT -6
Meats and vegetables, nuts and seeds, some fruit, little starch, no sugar.
To me it seems the biggest thing to teach high school kids would be how to prepare their meals and how to shop for healthy foods. Teach them how to grill a chicken breast, or how to brown ground beef, as well as how to shop correctly. Helping them get the 90 second pouches of brown rice that they can just throw in the microwave, the microwavable bags of veggies (or fresh ones that they can just slice up), and then maybe just going over the monthly school lunch menu with them and showing them acceptable foods that they could eat (if there are any lol)
If you could get a kid to fix a bag of chicken breasts, a couple pouches of rice, and a couple bags of vegetables to throw in with apples or bananas they could have a full week of healthy meals ready for themselves for a week in very little time. Then you throw in some whey protein shakes or something of that sort occasionally and they should be on the right path.
At my last school we provided laminated cards that gave some tips on what a "healthy" teenager should be eating. It was broken up by meal and just suggested a few things they should be trying to include. Looked something like this -
Breakfast- Mid Morning Snack- Lunch- Afternoon Snack- Dinner- Evening Snack- (this was something including Peanut Butter for the kids that we wanted gaining weight.
Just like mentioned above lots of meat and veggies, nuts, fruits, and milk... things like that.
Husker Power by Body Epley has an excellent section on nutrition where it breaks up various foods into categories for people.
But, we tell our guys to a) avoid drinking calories (NO POP OR ENERGY DRINKS!), b) ditch junk food like chips, candy, cookies, etc.. c) be smart with fast-food choices (Subway=good, McDonald's=bad), d) each meal (breakfast lunch and dinner) should have a protein source, a starch a fruit and/or veggie, and e) smart snacks (milk, PB&J, nuts, yogurt, string cheese, jerky, etc..).
I had all of the basketball players determine the TDEE this winter and then told them to add a thousand+ calories to that a day because of how strenuous practice was. I REALLY pushed drinking milk.
Post by tothehouse on Mar 14, 2017 10:30:28 GMT -6
I went and bought my own kids Tupperware bowls that they can fill each day of the week with slimy stuff (chicken, rice, etc.). Tupperware is CHEAP. They can load up each day of the week and put things in the fridge on the weekend and have it ready for the week.
Get them in the habit of doing this...and it'll be normal.
We are careful in this situation as we're running into more and more kids with "manorexia".. They read articles from Men's Health, Muscle and Fitness, Flex (etc..) and decide that the only way to eat "like an athlete" is to live off of whey shakes, chicken breasts and brown rice. We really emphasize the fact that the kids are growing teens and they need to focus on taking in reasonably healthy calories in the form of protein, fats, and starches. There's nothing wrong with the kids eating pizza a few days per week as they're body is basically geared to use all of those calories to grow and develop.
Post by groundchuck on Mar 14, 2017 13:55:00 GMT -6
If you get on Twitter you can follow a lot of big name and smaller college football team nutrition sites. For example @fueling_gophers is the Minnesota football nutrition handle. NIU and LSU are a coupe others I follow. You can find recipes and examples of meals on those.
Post by fballcoachg on Mar 15, 2017 15:25:09 GMT -6
Great, thanks guys
Going to borrow heavily.
Also appreciate bringing up those that are following health or body building/sculpting advice that isn't geared for them. Sometimes we neglect that our boys can be under intense pressure to look a certain way as well especially in a more readily accessed image society.