A team that wants to get an edge during the football season and beyond is going to have to eat right and pack in the vitamins. And one essential part of a great diet is food. Wings, quesadillas, pizza, brownies, cookies, fried chicken, subs, tacos… You name it, we got it. Football season is snack season, and finger food is the name of the game (unless it’s chili, duh). Here’s our amped-up versions of the classic football season favorites.
TOUCH FOOTBALL
Touch Football is a sport played widely in Australia, both recreationally and competitively. Competitions are run year round with matches being played over two 20-minute halves separated by a five-minute interval. Touch football tournaments may require players to play up to three to four games in a single day.
About Touch Football
Touch Football is a sport played widely in Australia, both recreationally and competitively. Teams are comprised of up to 14 players with 6 on the field at any one time. Player substitutions are unlimited throughout the game. It is played in men’s, women’s, and mixed competitions.
Competitions are run year round with matches being played over two 20-minute halves separated by a five-minute interval, though other time frames are often used to suit local conditions and competitions.
Competition is usually played over a weekly competition or a tournament format Touch football tournaments may require players to play up to three to four games in a single day. During seasonal competitions, games are played at least once a week, with several training sessions per week.
Similar to other forms of rugby, while running forwards the ball has to be passed backward and the aim is to place the ball in the touchdown zone. The game requires intermittent short sprints as well as agility, ball handling skills and good knowledge of tactical moves.
Unlike rugby union and rugby league, defending players do not tackle but only have to ‘touch’ the ball carrier. This means that there is less muscle damaged caused by physical contact which impacts nutritional needs. After a team incurs six “touches” while attacking the ball, it is turned over to the opposition.
Training diet for touch football
It is important to eat a diet that has adequate amounts of carbohydrate to help ensure muscle glycogen (stored energy) levels are topped up to fuelling fast sprints and assisting in training, performance and recovery. Importantly, carbohydrate needs much be matched to training loads – on days of heavy training carbohydrate needs are higher than rest or active recovery days.
Lean proteins are also important for muscle repair and recovery, carbohydrate appropriately timed for fuel. In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats.
Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger athletes.
Hydration needs
The fluid needs of players during training and games can be high because of the high intensity ‘stop and go’ style of touch football.
Multiple games on competition days also increase the risk of dehydration as a fluid deficit from one match can be carried into the next.
Studies have shown that dehydration can negatively impact performance including accuracy, speed, agility concentration and co-ordination – all important characteristics for successful touch football play.
Starting training sessions and matches well hydrated is essential. In order to stay hydrated, players should drink fluids should before, during and after training and matches. However, body fluid needs will depend on individual fluid losses, which vary depending on individual sweat rate.
Some other tips to stay hydrated during training and competition include:
- Have a drink with all meals and snacks in the lead up to exercise – this will help to start the session well hydrated.
- Make the most of opportunities during breaks in training or substitutions and half time intervals in matches to have a drink.
- Water is an appropriate fluid choice for most training sessions and matches. However, sports drink may provide valuable carbohydrate to improve performance and delay fatigue if playing multiple games in a day.
- Athletes should remember that during summer competitions, fluid losses are greater and deserve special attention.
What to eat before games
It’s important to start games well-fuelled – especially in tournament settings. Each athlete is different, but players will often eat a pre-game meal around 3 to 4 hours before the start of the match. This meal should contain some carbohydrate for fuel as well as some fluids for hydration. A small amount of protein in the pre-game meal is also useful, as it can help to prevent hunger during the game.
Players should practice eating pre-match meals and snacks before heavy training sessions to determine their preferred options and never try anything new on competition day.
Some suitable pre-game meal ideas can include:
- Ham, cheese and salad wrap or roll
- Bowl of muesli with yoghurt and berries
- Baked beans on toast
- Toasted focaccia with roast vegetables + cheese
- Lasagne or simple pasta dish
Depending on the time between the last main meal and start of the match, an additional small snack 1-2 hours prior to the game may be necessary. This should be light but rich in carbohydrate and relatively low in fat and fibre so it is easy to digest.
Some suitable pre-game snack ideas include:
- Yoghurt with dried fruit and nut mix
- Fresh fruit or fruit salad
- Rice cakes with vegemite and cheese
- Muesli bars or sports bars
If solids don’t sit well before a game, or players are very nervous, a liquid source of protein and carbohydrate such as a fruit smoothie can be a good option.
What to eat and drink during games
As touch football is a game of repeated high-intensity sprints, fast decision-making and ball handling skills it is important to maintain good hydration levels and adequate fuel (carbohydrate) supply for performance.
Since a game lasts less than an hour, eating in the half-time break is not necessary. If playing multiple games in a day, it is important to between games. Athletes should not rely on the venue to have good choices available and should arrive at the ground with snacks. Some suggestions include:
- Fresh or tinned fruit
- Muesli or sports bars
- Trail mix with dried fruit/nuts/seeds
- Flavoured milk tetra packs
- Wholegrain crackers with cheese
- English muffins with jam/peanut butter/avocado
- Sandwiches with simple fillings
- Creamed rice
Hydration is most important during a game, high-intensity exercise leading to potentially large sweat losses, especially heavy sweaters and/or in hot conditions. At half time, during breaks in play and when on the interchange bench, players should sip from a drink bottle to keep fluid intake up to avoid dehydration. Sports drink can be useful for between matches as it tops up energy levels as well as assist with hydration needs.
Post-match recovery
Recovery meals and snacks should contain carbohydrate (fuel), some protein (for muscle repair and development) and plenty of fluids and electrolytes to replace sweat losses.
A recovery meal or snack should be consumed soon after exercise period, particularly when the next training session or game is the next day. Fluids (mainly water) should also be consumed, based on estimated sweat losses.
Some recovery food suggestions include:
- Egg, avocado and salad wrap
- Dairy-based fruit smoothie
- Poached or scrambled eggs on toast
- Chicken burritos with cheese and salad
- Homemade pizzas with ham, cheese and veggies
OTHER NUTRITION TIPS
- Be organised Players should have snacks ready to go at the stadium as it can be difficult to rely on the venue to provide appropriate choices.
- Alcohol is common after matches, especially in tournaments and social competitions. It should be remembered that alcohol can impair recovery goals and exacerbate injury so it is best to limit or avoid all together after matches.
THE ULTIMATE GAME-WINNING SUPER BOWL FOOD APPETIZER RECIPES
One of the biggest sporting events of the year is just around the corner, and I’m here to help you celebrate with a roundup of Super Bowl Food recipes for appetizers worthy of a touchdown. As you probably know, appetizers are among my favorite things to make and to eat, so creating this list for you was lots of fun.
All of the Super Bowl food recipes below are ones I’ve made many times and have shared here on IBC. If you’re hosting or attending a party for the big game and need a recipe or two that’s guaranteed to be a success, IBC is the place to find it. Let’s take a look at this collection of The Ultimate Game-Winning Appetizer Recipes.
SUPER BOWL FOOD RECIPE IDEAS:
REALLY GOOD CHIP DIP
This Really Good Chip Dip is a delicious and fresh alternative to store-bought dip. In under 10 minutes, you can stir up a flavorful dip that pairs perfectly with chips but also veggies!
PARMESAN GARLIC ROASTED SHRIMP
I made this Parmesan Garlic Roasted Shrimp for my mom’s 60th birthday party a couple years ago, and everyone went crazy over it. I’ve also made it for other gatherings since then, and it’s always a hit.
OUT-OF-THIS-WORLD CORN DIP
Of all the recipes on IBC, this Out-of-this-World Corn Dip is one I make multiple times a year. It makes a generous portion and is a total crowd pleaser. I’m confident you’ll love it, too.
CRANBERRY BACON-WRAPPED WATER CHESTNUTS
I make this recipe every year for our family’s Christmas Eve celebration at my mom’s house, but these Cranberry Bacon Wrapped Water Chestnuts are great any time of the year. In case you don’t like cranberries, don’t worry. You can leave them out.
HOT CHILI CHEESE DIP
This Homemade Hot Chili Cheese Dip is a cold-weather party essential. Made with chili, cheese, salsa, and a few other flavorful ingredients, this appetizer dip is quick to assemble and feeds a hungry crowd. I suspect everyone will be asking for the recipe.
VEGGIE PIZZA DIP
One of your favorite appetizers is now a dip! Classic Veggie Pizza has a new look but still has all the delicious flavor you’ve come to love. Made with cream cheese, ranch, and lots of crisp veggies, this Veggie Pizza Dip is so easy to make and will become an instant crowd-pleaser.
LOADED POTATO DIP
Served with freshly baked waffles fries, this Loaded Potato Dip is a flavorful recipe that you can whip up for any occasion.
SKILLET REUBEN DIP
A good dip is a must for watching the Super Bowl. And since Reuben sandwiches are a favorite of mine, it’s not surprising that I love and highly recommend this Skillet Reuben Dip. It tastes so much like the actual sandwich!
TORTILLA ROLL-UPS
I originally made these Tortilla Roll-ups for Christmas, however these tasty little bites would be delicious served any time of the year. I like to serve them with my favorite salsa for an extra special treat!
If you like roll-up and pinwheels style appetizers, you’re in luck because I have a full collection of them. You can find these unique recipes HERE.
FRIED RAVIOLIS
Something fried is a must. Might I suggest these Fried Raviolis with Three Dipping Sauces? They are surprisingly easy to make and will be a slam dunk (literally) with your guests!
MORE OF MY FAVORITE SUPER BOWL FOODS:
HOMEMADE PIZZA BREAD RECIPE
I think many families have a pizza bread recipe they love. This is mine. With tiny bits of toppings in every bite, you can change the ingredients to suit your personal preference. Top it off with your favorite pizza sauce for dipping, and you’ve got a winner.
If you like this pizza bread, you’ll love my Pepperoni Bread too! It’s cheese and pepperoni wrapped in a delicious dough. You can find that recipe HERE.
THE ULTIMATE SAUSAGE PIZZA DIP
Speaking of pizza, you MUST try this Ultimate Sausage Pizza Dip. Seriously one of the best pizza dips I have ever had or made. The flavors are so good. This appetizer recipe is guaranteed to be a hit at your party.
BACON WRAPPED CREAM CHEESE JALAPEÑOS
This recipe for Bacon Wrapped Jalapeños only requires four ingredients and is another crowd favorite.- If you’re like me, it’s hard to resist anything wrapped in bacon.
EVEN MORE SUPER BOWL FOOD IDEAS:
BEER CHEESE DIP WITH BACON
With fall in the air and football season well underway, it’s the perfect time for this Beer Cheese Dip with Bacon. Made in a slow cooker, this dip is rich with flavor and likely to become your new favorite appetizer recipe.
SAUSAGE WONTON BITES
Made with sausage, peppers, onions, Colby cheese, and ranch dressing, these Sausage Wonton Bites are bursting with flavor. They are certain to be a hit at any gathering.
PULLED PORK SLIDERS
Who doesn’t like miniature-sized food? That’s why these pulled pork sliders are the bomb. I especially like the homemade red cabbage coleslaw as a topping. It’s the perfect complement to the pork.
BUFFALO AND BLUE CHEESE LIL SMOKIES
What’s a Super Bowl party without Li’l Smokies? I gave these crescent roll wrapped Li’l Smokies a flavor upgrade with a blue cheese stuffing and buffalo-style dripping sauce. They are such a tasty appetizer recipe!
LOADED VEGGIE RANCH DIP
This Loaded Veggie Ranch Dip will become your new go-to party appetizer recipe. You’ve got the corn, peppers, cream cheese, sour cream, ranch, and a few other goodies. As you can imagine, it’s really good! It’s quick to make and loaded with great flavor.
VEGGIE PIZZA ROLL-UPS
These Veggie Pizza Roll-Ups combine two of my favorite appetizer ideas into one easy and delicious recipe everyone is going to love. I think I like these so much because they are very simple to make and are packed with flavor. I also find it hard to resist any appetizer that involves cream cheese and / or ranch flavoring.
HOT JALAPEÑO CORN DIP
Made with fresh jalapeños, sweet corn, cheese, and spices, this Hot Jalapeño Corn Dip is an appetizer that’s sweet and spicy, easy to make, and certain to please a crowd. You won’t be able to stop at just one scoop.
BONUS GAME DAY / SUPER BOWL IDEAS:
Now that you have some delicious Super Bowl food to consider, you might be thinking about your party decor. Check out these four DIY football-themed entertaining ideas: graphic napkins, helmet drink stirrers, painted servers,
and a FREE printable football garland. Any one of these will add a personal touch to your Super Bowl celebration.
EVERYTHING YOU NEED FOR A NIGHT IN WATCHING THE FOOTBALL
Football’s coming home! We’ll be tuning in from our sofa, team shirts on, ready to cheer – what about you?
With all that very serious spectating going on, you’ll be needing some mouthwatering snacks and nibbles to keep your energy up…
From Pringles to pints, Asda have plenty of brilliant deals on to see you through the duration of the tournament. Score!
Or, if you fancy whipping up something special to celebrate, we’ve got plenty of footie food ideas here on Good Living that you can make at home to devour in front of the game.
Check out our full footie menu below, including a whole range of meals, drinks and snacks – our favourite kind of hat-trick!
THE WARM UP
Get the party started with some drinks and nibbles to set the mood. Classic bar snacks like peanuts and these tasty Pringoooals are sure to strike success amongst the troops.
Pair your nibbles with some refreshing Budweiser beers, Strongbow ciders or Coca Cola and everyone’s a winner!
KICK OFF
Footie and pizza are the ultimate dream team. Our tasty pepperoni, super cheesy and American sizzler pizzas come on a range of bases in plenty of sizes, so no matter the size of the team gathering in your living room, we’ve got you covered.
Or, if you fancy whipping something up from scratch, our nachos-inspired BBQ chicken sweet potato skins are colourful, tasty, and pack an impressive 3 of your 5-a-day. Make these tasty potato boats ahead of time then pop them in the oven when you’re ready to eat so you can spend less time in the kitchen and more time in front of the game.
HALF TIME
Has all this running around got you feeling peckish? These super-easy game day snacks are perfect to throw together during half-time ready for some second half action. Onion rings, hot dogs and lamb koftes make great finger food – just keep the napkins on the sidelines for sticky fingers!
THROUGH TO THE FINAL
Grab something sweet to celebrate that sweet, sweet victory – we’ve got plenty of chocolate share bags including the limited edition Mars and team bag containing all your choccy faves, from ultimate champion Galaxy Caramel to commiseration-worthy Bounty…
There’s also Ben & Jerry’s new Chocolate Caramel Cookie Dough Ice Cream to get your sweet tooth itching and your sugar levels back up after the game. Pass round the bowls!
LIFT THE CUP
What better way to celebrate sweet victory than with bubbles? Pop the prosecco, pass round the glasses and cheer home the winners with a glass of this splendid fizz, finished off with a raspberry or two for a hit of sophistication. Chin chin!
And if you didn’t get a bit enough chocolate fix during the match, prepare for cocoa-overload with our Extra Special Baked Chocolate & Salted Caramel Cheesecakes. Once the team’s cinched that all-important victory, pull these cheesecakes from the fridge and grab a couple of forks for some instant gratification.
