Football nutrition for muscle gain -
There is a longstanding myth that football athletes should bulk up by consuming lots of protein, but nothing is further from the truth. While small amounts of protein are essential, carbohydrates are recommended for fueling most of the training during practices and games for all positions.
Why are carbohydrates so important? All carbohydrates we consume are turned into glucose in our bodies, which resides in our cells. When we need energy, our bodies utilize the glucose in our cells to function.
Glucose not used immediately is then stored in the liver and muscles and is called glycogen. When we need energy, and the glucose in our cells is depleted, the liver makes glucose from its glycogen stores.
But if there is nothing in the store, there is no energy. In addition, carbs are the main nutrient to help our bodies recover after a tough workout. Especially during tough preseason workouts, a football player needs carbs continually to realize complete recovery.
The consequences are feeling flat, an inability to build muscle, and even depression. Ongoing depletion can also lead to overtraining syndrome. Therefore at each meal, about half to two-thirds of your plate should be filled with carbohydrates.
What are carbohydrates? Carbohydrates are composed of three elements: carbon, hydrogen, and oxygen. Carbon dioxide gas absorbed in leaves donates carbon and oxygen. Water and carbon dioxide combine to yield the major energy source for the body called glucose.
But not all carbs are created equal. One type is simple carbohydrates, which are broken down by the body quickly, and found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.
No more than 10 percent of your calories should come from simple sugars because they are lower in vitamins, minerals, fiber, and phytonutrients which help your body to use fuel, stay fit, recover faster, and reduce the risk for injury and illness than complex carbohydrates.
Complex carbs are our heroes. They take longer to break down and have more nutrients, such as fiber and vitamins. Fiber is key because it slows down the passage of food through the digestive tract and the release of sugar into the bloodstream.
That leads to better blood sugar control and more even energy levels, as well as regularity of stools. For those athletes who want to lose weight, fiber provides a feeling of fullness. It also has a cholesterol-lowering effect, for long-term health. Fiber is found in whole grain bread and cereals, fruits and vegetables, beans, oats, nuts almonds, pistachios and others with the woody shell , popcorn, brown rice, potato skins, corn, and peas.
Protein is important for football players because it helps to build and repair muscle, helps the muscles contract and relax, builds ligaments and tendons that hold muscles and support bone, and assists with recovery by preventing muscle breakdown.
Protein is also needed for building hormones like insulin that regulate blood sugar and the thyroid for metabolism, for supporting the immune system, and for regulating the digestion of food. Without adequate dietary protein, you run the risk of injury, illness, or just feeling run down.
Protein also provides energy in times of extreme need when carbohydrate stores are depleted. Another important thing to know about protein is that you need it in small amounts throughout the day, especially if you are trying to increase muscle mass.
A lot of busy athletes make the mistake of consuming all their protein at dinner, snacking on easy-to-grab and low-protein foods at other times of the day. It also helps keep you feeling fuller than if you just had carbohydrate-based meals and snacks alone.
Protein can be found in chicken, fish, turkey, red meat, eggs, cheese, milk, and soy products. These foods contain all the essential amino acids, the building blocks of protein.
The best protein sources are low-fat, but that can be tricky to find. Meat and dairy often contain fat in large amounts. Therefore, look for lean cuts of meat and low-fat dairy products. Most people know that fat is not a good thing in a diet. But it is not quite that simple. Football players do need some fat in their diets.
Fat can be used as a long-term energy source — a stored form of calories when you run out of carbohydrates and protein. This is especially true for leaner athletes who burn a lot more calories or in preseason when training can more than double your calorie needs.
But fat is a very inefficient source of fuel because it is used at a much slower rate by the muscles and cannot keep up the quick energy demands of high intensity training. Fats are needed as a transporter of the fat soluble vitamins A, E, D, and K, which are essential for building muscles and the immune system, and building red blood cells and healthy bones.
Fats are also a provider of the essential fatty acids, the omega-3s and omega-6s required for brain function, healthy skin, normal blood pressure, blood clotting, and as an anti-inflammatory against aches and pains.
The bad news is that research suggests football players often consume more than the recommended percent of total calories. When more fat is consumed than needed, it can lead to unnecessary weight gains and negative changes in body composition.
It also means the athlete is probably not eating enough carbohydrates and protein. So, with the same amount of calories, the athlete increases the ever-important carbohydrates in his diet. The two major dietary fat groups are called unsaturated and saturated fats.
The saturated fats are hard at room temperature. These fats have been shown to increase the unhealthy low-density lipoprotein blood cholesterol levels and compromise performance. Carbohydrates in the form of sports drinks, gels and similar products should generally be limited to game day and practice fueling, not part of a player's day-to-day eating routine, says Machowsky.
Refined carbohydrates, including white bread, cakes, candy, cookies, pies, high-sugar cereals, sodas, and juices, should be consumed sparingly, he adds. Players need enough protein to stimulate muscle protein synthesis build muscle , and also to repair muscle damage that occurs during training.
Choosing lean, high-quality protein at meals, but also before and after every workout, is imperative, says Machowsky. Research shows that consumption of excessive amounts of protein offers no benefit to stimulating muscle protein synthesis and will more often displace other important nutrients your body needs.
This requires a diet that includes high-quality sources of protein spread throughout the day among properly timed meals and snacks. Chicken or turkey, lean red meats, beans, dairy, eggs and fish are all good options. Branched chain amino acids, or BCAAs, which are often touted in supplements, are readily found in dairy and meat.
Protein supplements can be useful if it becomes difficult to get in the amount of protein needed during the day, or for game day and practice fueling. Football players also need fat, but the nutritious kind.
Too much fat usually hydrogenated and saturated can lead to increased risk of heart disease and excess calorie intake that can lead to undated weight gain, says Machowsky. Too little fat can affect nutrient absorption and ultimately impact performance as well, so moderation is the name of the game here.
Include 1 to 2 servings of fat in meals in the form of fatty fish, nuts and nut butters, seeds, meat, dairy, avocado and olive oil.
Snacking on real food about 2 to 3 times per day keeps players satisfied and adequately fueled between meals. Optimizing performance means players need some serious nutrient bang for their calorie buck and whole foods win the nutrient density competition every time.
If you want to play at the top of your game, reduce the junk food. Remember that food is functional, and it serves a purpose. When that purpose is helping players recover after two-a-days, that food needs to be filled with as much high-quality nutrition as possible.
Think whole fruit such as apples and bananas with ¾ cup low-fat cottage cheese or yogurt, a handful of nuts or 2 tablespoons of nut butter on a piece of whole grain toast, lettuce roll-ups with turkey, avocado and mustard, a protein shake or smoothie made with plain Greek yogurt, fruit and 1 to 2 tablespoons of almond butter, for example, or pop a few turkey meatballs a common player favorite.
Beware of symptoms like unusual shortness of breath, loss of coordination, racing pulse even during a break , significant cramping, headache, nausea or vomiting and dizziness. If untreated, severe dehydration can be life threatening.
First, players should drink at least one standard bottle of water within an hour or two prior to practice or competition. During practice or a game, players should aim for at least 16 to 20 ounces of fluid per hour and should be drinking something every 15 to 20 minutes or so.
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I know that it can be so tough for these athletes! With all of this being said, I thought now was the perfect time for this post. And for many athletes, summer is the off season, a time when many athletes I talk to are working on changes in preparation for fall and the start of school and their sport.
Keep in mind, these are only the nutrition components. Certain exercises, like resistance training, as well as sleep and other good habits are important to seeing gains in muscle.
This is because he does not yet have the hormones for those big muscle gains that he may see in his favorite collegiate or professional athlete, or even in an older teammate. It might be hard for some young athletes to hear, but it is always important to set realistic expectations as you get started and take changes and goals step by step and year by year.
He is not consuming enough total calories throughout the day. He is not consuming enough protein throughout the day, spaced out evenly between meals and snacks. He is not consuming enough carbohydrate throughout the day.
He is not being mindful of how his nutrition fits around his daily resistance training sessions. Consume adequate or increased calories each day. This training mistake is extremely counterproductive, and can even lead to your strength weakening.
Sure, if you did 30 push-ups every day for the next year, you would be better off than if you did nothing at all. To advance your strength gains, you need to be constantly topping your last workout.
If you did 30 push-ups last week, you need to do 31 this week. Progressive pushing and advancing is the only way to grow stronger and reach the potential you want to reach.
Our muscles adapt much more quickly than we often want to give them credit for. Instead, mix up your training routines. Throw new exercises into the regimen and retire old ones, then recycle them at a later date.
This technique is known as muscle confusion, and it is extremely effective for building strength. By constantly changing things up, your body keeps stretching itself and growing stronger. It never has the opportunity to grow complacent.
Poor form is a trap many of us fall into. We want to increase the number of weights we can lift as fast as possible. If you begin lifting weights and performing training exercises incorrectly, you run a great risk of hurting yourself.
Not only that, but the exercises might not even perform their intended purpose if you do them incorrectly. No matter how impatient you feel, always take the time to learn to do things correctly.
Our bodies exist in a three-dimensional world. They only allow your bodies to move in two-dimensional ways, which means you can only work a limited set of muscles.
Because of this, your best course of action is to rely primarily on free-weight training that allows your body to move properly through space. The following exercises are specifically on this list because of the way they will help football players build muscle and gain weight.
However, as with our sample meal plan, this example is just one possible training plan. Feel free to develop your own regimen, using this as a base, or to substitute exercises you prefer that are similar to these.
While you can add many possible variations to this weekly exercise plan, it makes an excellent starting point for you to formulate your own training schedule. Instead, we focus on all these things, and we want to encourage our athletes to do the same.
Gain more knowledge about nutrition, strength-building exercise and related topics by contacting us today. Summer Camps Read More X. Summer Camp Registration is Open! Learn more X. Lancaster Manheim, PA. Champion Mill Hamilton, OH.
LANCO East Petersburg, PA. Nutrition, Lifting, And Healthy Diet Plans For Football Players. Subscribe to Blog. Subscribe to the Blog Stay up to date. What Is a Healthy Diet for Football? Eat Lots of Proteins Foods that are high in protein should be one of the mainstays of your diet anytime you try to gain weight.
Some great options are: Protein bars — Individually packaged and packed with protein, these are one of the best choices for a quick snack. Try one of the many varieties available today to find a taste that appeals to you.
Peanut butter and jelly sandwiches — Peanut butter contains a good dose of healthy fats, making one of these childhood favorites a great choice. Eggs: Eggs are one of the most nutrient-dense foods, and they are a great source of protein, vitamins, and minerals. In addition to consuming enough protein, football players also need to make sure they are getting enough carbohydrates and healthy fats to fuel their bodies.
Carbohydrates provide energy for the body and healthy fats support the healthy function of cells, hormones and the brain.
In summary, protein plays a crucial role in building muscle mass for football players. Football is a high-intensity sport that requires players to be strong, fast, and agile, and building muscle mass can help players improve their performance on the field and reduce their risk of injury.
To support muscle-building goals, players should aim to consume at least 1 gram of protein per pound of body weight each day, and they can find the protein they need in a variety of foods, including meat, fish, poultry, dairy products, legumes, beans, nuts, seeds, and eggs. Item added to your cart.
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Building muscle Football nutrition for muscle gain is Foitball to increase overall athletic performance. To assist Fpotball gaining strength and nutritikn, here are three key Carbohydrate-free snacks Football nutrition for muscle gain for athletes Dietary needs consider:. Carbohydrates provide ror energy needed to fuel nutirtion and development. While carbohydrate recommendations vary based on body composition, activity level, training program, and goals, it is important to note that the. Before a Workout — For quick usable energy, fast-digesting carbohydrates, like simple sugars, are best to eat around workouts, especially in the pre-workout period. When eaten before activity, they can help preserve some of your muscle glycogen stores. Fruit and dairy products are fantastic options to consume around activity. JavaScript seems to be disabled nutfition your browser. For gai best experience on our Dietary needs, Footbaall sure Footbwll turn on Javascript in your browser. Dietary needs differences between academy and first team Boosts natural gut immunity Premier League Boosts natural gut immunity Digestive health and vitamin deficiency kilometres per week and metres nutritiob high speed running, depending on the number of games they play in that week. That workload is considerably more than the physical demands placed upon an academy player, meaning additional physical work is required off the pitch to help youngsters to make the step up. A recent study showed that first team and under players weigh more than under players, First team, ~81kg; U21s, 80kg; U18s, 75kglargely because of an increase in muscle mass, in the region of 5kg.
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