buffalo football strength and...

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BUFFALO FOOTBALL

Strength and Conditioning

Contents Page

Nutrition Guidelines 2

Pre-workout Fuel 3

Recovery/Post-workout Fuel 4

Food Choices 5-6

Backpack Snack Ideas 7

Game Day Nutrition 8

Fast Food Restaurant Guide 9-13

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BUFFALO FOOTBALL

Strength and Conditioning

Nutrition Guidelines

1) Always eat breakfast

2) Eat 4 – 6 meals per day

3) Protein should be included in each meal, this should come from low fat sources such as

chicken, fish, turkey, eggs, low-fat or fat free dairy, and lean beef

4) A fruit and/or vegetable should be eaten each meal

5) Eat every 2-3 hours

6) Avoid high sugar products food or drink. This includes drinks such as Sunny-D or

Kool-Aid and soda/pop. As well as foods like cookies, candy and ice cream.

7) Water should be your main drink of choice

8) Try to stay away from pre-prepared food whenever possible (fast food, pizza, frozen

dinners)

9) Prepare food ahead of time is possible, this will help with last minute choices and

settling for whatever is available. Understand that you are an athlete and not the average

person

10) Get color onto your plate – in the form of vegetables and fruits.

11) Bookend your workouts – pre and post! Your workout is not complete until you eat!

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BUFFALO STRENGTH & CONDITIONING

Pre-Workout Fuel - Food

• Strength Training

1 sports bar

½ cup nuts + ½ cup raisins or craisins

1 yogurt

Small bowl cereal

1 PBJ on wheat

16 ounces chocolate milk

1/3 meat sub

Grilled cheese sandwich

3 eggs, 1 oatmeal packet

1 meal replacement shake

• Practice

3 cups Gatorade

2 cups Gatorade + banana

20 ounces juice + 2 Fig Newtons

1 sports bar + water

1 cup Gatorade + peanut butter crackers

1 apple + saltines + water

Tortilla chips and salsa + water

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Recovery/Post-Workout Fuel

• “Supplements”

RTD shakes

Protein powders mixed with juice, milk, smoothies, or sports drink

Sports bars & fluids

• “Real food”

Chocolate milk

Sandwich & juice

Trail mix & Gatorade

Yogurt, granola bar, juice box

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BUFFALO FOOTBALL

Food Choices

*Green Choice = ideal choice within moderation

*Yellow Choice = ok choice within moderation

*Red Choice = least ideal choice

CARBOHYDRATES

Green Yellow Red

Acorn Squash All-Bran Cereal Baked Russet Potatoes

Black Beans Apple Candy

Butter Beans Baked Beans Cartoon Cereal

Broccoli Banana French Bread

Carrots Brown Rice French Fries

Cherries Cheerios Golden Grahams

Chick Peas Cream of Wheat Hashbrowns

Cucumbers Fiber One Cereal Mashed Potatoes

Egg Noodles Grapes Puffed Rice

Egg Plant Green Peas Refried Beans

Green Beans Multi-Gran Bread Sweetened Drinks

Kidney Beans New Boiled Potatoes White Bread

Lentils Oat Bran White Flour

Lettuce Orange White Rice

Mushroom Pita Bread

Nectarines Raisins

Whole Oatmeal Rye Bread

Onions Special K Cereal

Pears Sweet Corn

Plums Sweet Potato

Spinach Tortillas

Split Peas Unsweetened Fruit Juice

Summer Squash Whole Grain Bread

Yam Whole Wheat Flour

Whole Wheat Pasta

Things to remember:

1. Incorporate fruits and vegetables when choosing carbohydrates. Put color on your

plate!

2. Fresh produce is best.

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BUFFALO FOOTBALL

Food Choices

*Green Choice = ideal choice within moderation

*Yellow Choice = ok choice within moderation

*Red Choice = least ideal choice

PROTEINS Green Yellow Red

Chicken Breast 2% milk 75% lean ground beef

Cod 85% lean ground beef Bacon

Egg Low-fat Cheese Beef or Pork Ribs

90% Lean ground beef Low-fat Pudding Chicken with skin

Lean ground turkey Ricotta Cheese Fried Chicken

Low-fat Cottage Cheese Skim Mozzarella Fried Fish

Salmon Trimmed steak or pork Ham on bone

Skim Milk Turkey Bacon or Sausage Ice Cream

Skinless white turkey Regular Cheese

Tilapia Whole Eggs

Tuna Whole Milk

Tuna in water

Yogurt from skim milk

FATS Green Yellow Red

Almonds Natural Peanut Butter Butter

Avocado Candy

Olive Oil Coconut Oils

Walnuts Coffee Creamer

Fried Foods

Low-fat Mayo

Ranch Dressing

Whipping Cream

Whole Milk

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Snack ideas to carry in your back pack, to have between classes, or take

with you on road trips

- Trail mix (nuts, cereal, dried fruit, chocolate chips)

- Wheat bread sandwiches or subs with PBJ or meat/cheese

- Dry Whole Grain Cereal such as Kashi, Wheaties, Raisin Bran Flakes, or Fiber One

- Drinkable Yogurt

- String cheese or cheese cubes

- Fresh fruit – Apples, bananas, oranges, grapes, blueberries or raspberries

- Beef jerky

- Applesauce (no sugar added) or a fruit cup

- Nuts – almonds, walnuts, cashews or pecans are your best choices

- Granola Bars

- Beans and rice (in Tupperware)

- Bagel with sliced cheese

- Yogurt-covered raisins or pretzels

- Sports bars

- Met-Rx RTDs

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BUFFALO FOOTBALL

Strength and Conditioning Game Day Nutrition

• Pre-game Meal – Approximately 3 hours before competition – select one choice

1. 2/3 size of regular meal

2. Quality carbs

3. Medium serving lean protein

4. Avoid high fat heavy foods, this includes heavy sauces

5. High antioxidant fruit or veggie

6. Salt

7. Fluids (no caffeine)

• Top-Off Energy – Consume within the 1 hour mark if your stomach can handle it

30 grams of carbs

2 cups Gatorade

½ sports bar

Banana, handful grapes or berries

½ bagel

Graham crackers or goldfish

• Halftime

Fluids

– Sports drink or water

• 3 cups is needed for every lb of bodyweight lost

Carbs

– Sports drink

– Sports bar pieces

– Gummy fruit snacks

– Berries or grapes

– Pretzels

– Orange Slices

• Post-game – Consume as soon as possible after event

Shake with a combination of Protein/Carbs/Fluids

• Recovery beverage

Post Event Meal – within 2 hours post competition, the sooner the better

- Lean Meat Subs

– Non-breaded Chinese with rice

– Pasta with chicken, meatballs

– Roasted chicken with potatoes, veggies

– Cheese pizza

– Lean steak or beef, noodles, veggies

– Milkshakes (made w/ frozen yogurt)

– & Lots of appealing fluids

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Food Recommendations

Arby's

The Five Best Choices

1) Chicken Cordon Bleu Sandwich - Grilled

→ Contains more than 40 grams of protein with less than 20 grams of fat

2) Chicken Bacon & Swiss - Grilled

→ Almost 40 grams of protein and less than 20 grams of fat

3) Sante Fe Salad w/ Grilled Chicken (Dressing NOT Included)

→ Contains 25 grams of protein, 9 grams of fat and less than 25 grams of carbs, good

for weight loss

4) Chicken Fillet Sandwich - Grilled

→ Contains more than 30 grams of protein and less than 20 grams of fat

5) French Dip & Swiss Toasted Sub

→ Close to 30 grams of protein and less than 20 grams of fat

The Five Worst Choices

1) Cheddar Fries

→ Contains very little protein, loaded with fat and carbohydrate, not a smart choice

2) Mozzarella Sticks

→ It’s fried cheese, enough said

3) Turkey Ranch and Bacon Sandwich

→ Contains a lot of protein, however the large amount of carbohydrate and fat don’t

make it worth it

4) Onion Petals

→ Contains large amounts of fat and carbohydrate with very little protein

5) Curly Fries

→ Just like anywhere else, fries provide you with very little nutritional value

The Worst Desert - Orange Cream Swirl Shake

The Best Desert - Chocolate Chip Cookie

The Best Weight Gain Food - Large Roast Beef Sandwich

The Best Weight Loss Food - Sante Salad w/ Grilled Chicken

The Best Breakfast - Ham, Egg & Cheese Sourdough

The Worst Breakfast - Sausage Gravy Biscuit

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Burger King


1) Tendergrill Chicken Sandwich (without mayo)

→ A great choice, more than 25 grams of protein and less than 10 grams of fat

2) BK Veggie Burger

→ Contains over 20 grams of protein and less than 10 grams of fat, low in saturated

fat as well

3) BK Big Fish Sandwich

→ Much better than McDonald’s fish filet, good amount of protein to fat

4) Tendergrill Chicken Garden Salad

→ With 10 grams of fat and over 20 grams of protein, a good choice for weight loss

5) Original Chicken Sandwich (without mayo)

→ Contains of 25 grams of protein and just over 15 grams of fat


1) Triple Whopper with cheese and mayo

→ It contains a lot of protein but much more fat, almost 85 grams

2) Fries

→ Any size, contains a lot of fat and carbohydrate and almost zero protein

3) Onion Rings

→ Similar to the fries, lots of fat and carbohydrate with little protein

4) BK Quadstacker

→ Contains over 70 grams of fat, not a good way to get your protein

5) Steakhouse Burger

→ Contains 60 grams of fat, not a good choice

By cutting out the cheese and mayo you can lower the fat

The Best Breakfast Sandwich - Double Croissan'wich w/ Ham, egg and cheese

The Worst Breakfast - Double Croissan'wich w/ Sausage, egg and cheese

The Best Desert - Dutch Apple Pie

The Worst Desert - Oreo BK Sundae Shake - Chocolate/Strawberry

The Best Weight Gain Food - Triple Whopper with NO cheese or mayo

The Best Weight Loss Food - Tendergrill Chicken Garden Salad

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McDonalds


1) Premium Grilled Chicken Sandwich (Classic, Club, Ranch BLT) -

→ These sandwiches are high in protein and low in fat, any of the three will work

2) Grilled Snack Wraps (Ranch, Honey Mustard, Chipotle BBQ)

→ The wraps are high in protein and low in fat, any of the three will work

3) Premium Grilled Chicken Salads (Southwest, Asian, Bacon Ranch, Caesar)

→ These chicken salads are all high in protein and low in fat

4) Quarter Pounder

→ With more protein than fat, a good choice for those not concerned about weight

5) Hamburger

→ Contains more protein than fat and is a good add on to a meal or for a snack

The Six Worst Choices

1) French Fries

→ Contains lots of fat and carbohydrates, very little protein. This is not a smart food

choice.

2) Chicken McNuggets

→ Don’t let the chicken part of the name fool you, with more fat than protein its best

to avoid

3) Chicken Select Premium Breast Strips

→ The only thing premium is the cost, with more fat than protein they're basically

McNuggets

4) Filet-O-Fish

→ Contains more fat than protein and very little fish at all

5) McChicken

→ There is more breading on this than chicken which means lots of fat and little

protein

6) McRib

→ Lots of fat and very little protein

The Best Breakfast Sandwich - Egg McMuffin - High in protein, low in fat, makes a

great breakfast on the go

The Worst Breakfast - Deluxe Breakfast - Avoid completely nothing but fat and sugar

The Best Desert - Fruit 'n Yogurt Parfait

The Worst Desert - Shakes (vanilla, chocolate, strawberry) - tons of sugar, avoid

The Best Weight Gain Food - Double Quarter Pounder w/ Cheese - Contains more

protein than fat

The Best Weight Loss Food - Premium Asian Grilled Chicken Salad - high in protein,

low in fat and carbohydrate

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Taco Bell

The Six Best Choices

1) Ranchero Chicken/Grilled Steak Soft Taco

→ Contains less than 4 grams of fat and over 10 grams of protein

2) Gordita Supreme - Chicken

→ Contains more protein than fat and a reasonable amount of carbohydrate, stay

supreme though

3) Gordita Supreme - Steak

→ Contains more protein than fat and a reasonable amount of carbohydrate, stay

supreme though

4) Enchirito - Chicken

→ Contains over 22 grams of protein and less than 13 grams of fat

5) Enchirito - Steak

→ Similar to the chicken, 20 grams of protein and 14 grams of fat

6) Soft Taco - Beef

→ The cheapest choice, 10 grams of protein to 9 grams of fat without overdoing the

carbohydrates

The Six Worst Choices

1) Fiesta Taco and Chicken Fiesta Taco Salad

→ Loaded with fat and carbohydrates, just because it’s a salad doesn’t mean it should

be eaten

2) Nachos Bell Grande

→ Almost as bad as the Fiesta Taco salads, full of fat and lots of carbohydrate

3) Express Taco Salad

→ Full of fat and carbohydrate, again, salads can be dangerous as well

4) Grilled Stuffed Burrito (beef, chicken, steak) → With over 70 grams of carbohydrate, there are much better choices.

5) Zesty Chicken Border Bowl

→ With more fat and carbohydrate than protein, the border's not the only thing you'll

be running for

6) 7-Layer Burrito

→ Although the fat content isn't bad, the amount of carbohydrate in this is plentiful

Taco Bell as a whole will not get you on the fat content, but it is extremely easy to eat

one’s daily carbohydrate intake in one sitting.

The Best Desert - Caramel Apple Empanada

The Best Weight Gain Food - Chicken Enchirito

The Best Weight Loss Food - Ranchero Chicken Soft Taco

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Wendy's

The Six Best Choices

1) Ultimate Chicken Grill Sandwich

→ With less than 10 grams of fat and over 25 grams of protein, a good choice for fast

food

2)Chicken Caesar Salad

→ Depending on the dressing, this salad can offer almost 30 grams of protein and less

than 10 grams of fat

3) Spicy Chicken Fillet Sandwich

→ Less than 20 grams of fat and almost 30 grams of protein. The best choice for a

fried sandwich

4) Double Stack

→ If you want a burger, this is your best choice. Less than 20 grams of fat and almost

25 grams protein

5) Grilled Chicken Go Wrap

→ Calories are lower in this choice, 11 grams of fat and 17 grams of protein.

6) Chili

→ One of the best sides around: fat content is low with descent sources of protein and

carbohydrate


1) Triple w/ Everything and Cheese

→ Bad choice, almost 1000 kcal including 60 grams of fat and over 2000mg of

sodium, avoid eating

2) Baconator - the name says it all :(

→ A close second to the triple. Loaded with fat and sodium, high in protein but poor

source

3) French Fries

→ Fries offer no nutritional value and should be avoided

4) Chocolate Twisted Frosty w/ M&M's → Loaded with carbohydrate which is all sugar, not a wise desert choice

5) Chicken Nuggets

→ contains more fat that protein as well as a lot of sodium, the sauces provide a bad

sugar source as well

The Worst Side - French Fries

The Best Side - Chili

The Worst Desert - Chocolate Twisted Frosty w/ M&M's

The Best Desert - Small Vanilla Frosty

The Best Weight Gain Food - Ultimate Chicken Grill Sandwich

The Best Weight Loss Food - Chicken Caesar Salad w/ balsamic vinaigrette

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