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The Training Table

With Certified Athletic Trainer Mike Miller

Proper nutrition through out the season will be instrumental in being a CHAMPION!  The diets of a normal person and that of an athlete are two different things.  Our bodies get its energy from what we eat.  Normally a person may need 2,000 calories a day.  In the case of an athlete depending on the sport and its demands he or she may need 3,000 or more a day.  The key for the athlete is not just increasing the amount of food he or she eats, but making sure they get the calories from the right types of food.  Football is a game played with carbohydrates! We get carbs from foods like: bread, pasta, rice, potatoes, fruits and vegetables.  For these athletes around 2/3 of each meal should be from these types of food.  With the rest of the calories coming from: meat, poultry, fish, eggs, dairy foods, nuts, soy products and beans.  The athlete will need to eat through out the day.  This means eating breakfast, lunch, pre-exercise snack, post exercise snack, and dinner.

Below are some links to explore about proper diets for you to be the CHAMPION that we know you can be

Athlete Nutrition

Fueling for Football

Meal Plans

On the road to the next CHAMPIONSHIP hydration may be the most important topic we will cover.  Our bodies are made mostly of water and many bodily functions require and use water.  Staying properly hydrated and knowing how to rehydrate will help us reach our top potential as athletes.  We have all heard the old saying, "you need to drink eight ounces of water a day." Well that is still right! However, that saying applies for the average person.  A trained athlete will need to increase that intake to compensate the extra fluid loss during activity.  Hydration will be a key component as we start football practice in the high heat and humidity of August and September.  Some consequences of dehydration we are trying to stop are heat cramps, heat exhaustion, and heat stroke.

Below I will list a few of my hydration guidelines and some other websites to better understand hydration and rehydration.

1. Proper hydration starts before activity.  Drink water and sports drinks throughout the day and stay away from caffeinated drinks.

2. Make sure to drink cold drinks.  If they are cold you are more likely to drink and stay hydrated.

3.  If you are practicing or competing for over an hour you need to also drink some type of sports drink to help compensate the lost of electrolytes.

4. Weigh yourself before and after activity.  For every pound lost drink at least twenty ounces.  If you are going to be competing or practicing again later that day you need to get a mixture of sport drinks and water.

Gatorade Sports Science Institute

How much?


Over the course of the next five weeks leading up to the kick off of football season we will dive into our Be A CHAMPION series. Each article will cover topic related to devoting your life and body to being a healthy CHAMPION.

"To the fans and supporters, the boosters, everybody that is here that loves this program, loves T. R. Miller football, I want everybody to know that we need a lot of positive energy for everybody to make a difference in how we go about what we try to do to have the best football team in class 3A, the best football program in the State. I think everybody should take the attitude that we’re working to be a CHAMPION, that we want to be a CHAMPION in everything that we do. Every choice, every decision, everything that we do every day, we want to be a CHAMPION. Everyone take ownership for what they need to do relative to their role, whatever it is, whether it’s being a fan, a booster, be a good one. Any kind of supporter that you are for this team, everyone take ownership that we support each other so we can have the best possible football program that Alabama has ever had. There have been some great ones through the years. The tradition here is phenomenal. That is a standard of excellence that we want to work for and make our football program a part of."  Inspired by Coach Nick Saban.

Check back later this week and each following week for an article about being a CHAMPION.

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