How to Make Healthy Lunches for a Football Player

It takes a great deal of energy to practice football drills, participate in scrimmages and perform well in games, and eating the right foods can help you play to your potential. A combination of protein, carbohydrates and healthy fats will fuel your body and give you the energy and stamina you need to make it through your time on the field. Plan a lunch that includes each of these nutrients, and you'll probably notice a difference in your playing as soon as you suit up and hit the field.

Things You'll Need

• Whole-grain foods
• Lean protein
• Healthy fats
• Noncaffeinated beverages

Tips For You

1. Fill one-third of your plate with healthy carbohydrates. Whole grains, such as a lean turkey sandwich made with whole-wheat bread or a serving of whole-wheat pasta, provide nutritious carbohydrates, which fuel your body and give you the energy you need to play football. Brown rice, baked potatoes, oatmeal, couscous and quinoa are additional examples of fiber-rich carbs that will give you the energy you need to play the game.
2. Add a nutritious source of protein to comprise one-third of your lunch plate. Lean meat in the form of beef, pork or white-meat poultry; dairy products such as low-fat milk, yogurt and cheese; fish; tofu; and eggs are examples of high-quality protein. As an athlete, you need adequate amounts of protein to build and maintain muscle mass.
3. Include fruits and vegetables in the last one-third of your lunch plate. Fruits and vegetables contain nutritious carbohydrates to fuel your body, but they're also loaded with key vitamins, minerals and phytochemicals, which keep your body healthy enough to play football. Apples, oranges, bananas, berries, melon, pepper, carrots, squash and peas are a few examples of healthy choices to include.
4. Go easy on the fat. A drizzle of olive oil over a tossed green salad or slice of cheese on a lean meat sandwich are nutritious ways to add a small amount of beneficial fat to your lunch, but too much fat isn't healthy and can actually impair your performance.
5. Drink plenty of fluids with your pregame meal. Water is your best choice, but milk or juice is an option, as well. Skip beverages that contain caffeine because they can increase your risk of dehydration.