Nutrition                                                                                                         IGWT t

These are the major areas that produce muscle. The more muscle you have the better football player you can be and the less likely you will be to get injured. If you are interested in gaining muscle mass you must cover these steps. If you lift hard but don't make the gains you would like to see you are lacking in one or more of these areas.

1) Protein

You should not take too much or too little. Protein is what builds muscle. You should take in about 1 gram of protein for every 2lbs of body weight per day. You can do this with Whey Protein as well as with the foods you eat. Get some Whey Protein and keep track of your grams of Protein intake. It is easy. You get Protein in these foods Meat, Fish, Chicken, Dairy products, Eggs, and Soybeans. Wrappers will tell you how much Protein is in the food you are eating.

2) Carbohydrates

This is on demand energy. In other words it is what you have to work with right now. Each workout or demanding thing you do needs a good source of carbs. These foods have carbs in them already Grains, Breads, Pasta, Potatoes, Vegetables, and Fruits. You can get Carbohydrate drinks if you feel yourself wearing down during extended workout periods.

3) Vitamins and Minerals

Many are produced in your body already. However, not all. It is a good idea to get some kind of multi vitamin during the summer and season. They are not that expensive but don't take more than one a day.  Research shows that it is not good to take more than one multi vitamin a day.

4) Water

Drink it!!! Lay off the soda. A soda is not deadly. Sodas are not that bad for you if you had one now and then. However, they are horrible for your weight training and performance during the season. Sports drinks are good for workouts but water should be your main choice when you are not working out.  Recent research shows that diet sodas may actually make it harder for you to lose weight and regular sodas can cause a higher risk of health issues including cancer.

Water is the most important factor in sports nutrition. Water makes up a high percentage of body weight and is involved in almost every body process. Your body cannot store water or produce it, so it has to be  replaced by you. .

It is recommended that people drink at least 2 quarts (8 cups) of water each day, and athletes need even more. You should try and match the amount of weight you lose during competition with the amount of water you take in.  You really need to stay hydrated especially when working out in the heat.

5) Fat

Your body does need fat. However, it only needs about 15% of your daily calories from fat. Here is where many of us are missing the boat. Most people your age are eating too much fat and not getting enough Protein and Carbs. Cut down on fat intake.