Football Player Diet
Updated Mar. 20th, 2024 | Read Time: 5 Minutes | What You Will Learn:
- Important Nutrients For Pro Football Players
- Protein Considerations
- Train Like A Pro Football Player
You may have watched a professional sports game and wondered, how do those athletes have the stamina to play a game, let alone a season with games that are often back to back? Indeed, it takes a large amount of dedication to stick to an exercise regimen and the diet of a pro football player; however, there are things you can do in your everyday life to get you one step closer to training like a pro.
Let's explore some important nutrients athletes need to consume and the exercise they need to perform to stay in shape.
Important Nutrients For Pro Football Players
Protein Considerations
When it comes to eating and building the body of a football player, there are a variety of proteins to choose from to create the ideal diet. However, different football positions have different dietary needs, for instance, a wide receiver needs to be fast and lean, while a running back needs to be large but quick and don't forget the linemen which need to be thick and sturdy. Decide what your goals will be and then tailor your protein consumption to that. There are also many effective protein supplements for vegans to increase their protein consumption as well.
Eating Like A Fast and Lean Wide Receiver
If you picture the average NFL Wide Receiver, you generally see a tall, thin, but muscular man who is capable of running a 4.3-second 40-yard dash. For this, a whey protein isolate would be the way to go. High protein and no carbs or fats will help you lean down and allow you to run faster, and jump higher – like Wes Welker.
Thick But Nimble Like A Running Back
When it comes to an NFL Running Back, you'll need to be stocky enough to run through the tackle, yet lean enough so you're capable of juking and out-running opposing linemen. Doesn't Marshawn Lynch make it look easy? To achieve this body type, your ideal protein would be a meal replacement. Meal replacements still have a high protein content, but are also higher in carbs and fats, which helps put on the lean, thick mass necessary to be a running back.
Becoming A Brick House Like a Lineman
Your average NFL lineman is no average-sized dude, usually weighing in at 300-350lbs, but still capable of running a 5-second 40-yard dash and benching over 400lbs. Is anyone else picturing Bobby Wagner? For this, a weight gainer would be the fastest route to go. The idea of a weight gainer is to get as many calories as possible, and no joke, most of them have over 1000 calories per serving. If you wanna be the beast, a weight gainer will have you looking like a monster in no time.
And For Those That Are Vegan...
Unfortunately, Vegans don't get the same variety with their protein as you would expect, but it is on the rise among professional athletes. If you're looking for a vegan protein, look for a vegan protein blend, with 4 to 5 types of protein. This is ideal because the protein blends have a more complete amino acid profile than any one given choice. Further to this, if you're looking to be a wide receiver, you would be fine with the vegan blend on its own. If you're aiming to be the running back, there are vegan meal replacements out there that would substitute nicely. For aspiring linemen, the vegan protein blend or vegan meal replacement would have to be your starting point, and just add on from there. Waxy maize, coconut oil and any nut butter make nice additions to your vegan protein, ensuring you get the adequate calories needed to bulk up.
Train Like A Pro Football Player
Do you have what it takes to train like a pro baller? While many coaches have their players on strict diets to bulk up, that's certainly not the only way they get 'big and huge' or 'lean and mean'. Ask any football player where he finds the most results for his game, and they will all say the same: the weight room.
Believe it or not, you don't have to live at the gym to get on the same workout routine. If you stick to the following workout 3x a week (you need the other days off to let your muscles rest, recover and rebuild) then you'll see results. It is recommended that you do these exercises in the order listed, as it is intentionally done to work the biggest muscle group to the smallest. Execute 4 sets of 5-8 reps, aiming to do as many as possible. Once you can do more than 8 reps in all 4 sets, increase your weight by 5 lbs.
Don't forget to keep your muscles well hydrated, take those days off to rest and keep track of your progress.
Here are some important exercises to hit those large muscle groups...
- Squat
- Bench Press
- Calves
- Bicep Curls
- Military Press (forward, reverse, repeat..)
- Leg Curl
- Alternate Incline/Decline Bench Press
- Wide-Grip Pullups
- Tricep Pull-Down
- One Arm Dumbbell Row
- Good Morning/Back Extension
- Reverse Wide-Grip, Underhand and Overhand Pullups, Dips
- Running (speed and agility exercises)
Need a little more direction - check out these NFL Workout Videos.
This was an interesting article. I like how it breaks down each of the football player's positions and what they would need to get there.
Hello Stephanie,
We're glad you enjoyed this article, it is interesting to see how athletes need to nourish themselves in order to reach their athletic goals.
Have a healthy day!
It is so interesting to see the different diets and requirements of an athlete. Since athletes require so much energy to expend during workouts, practice, and games, they require a great diet to keep up with their active lifestyle. It is so cool to see how many different diets can help them accomplish their optimal performance strength as well as finding that perfect balance between rest and activity. It is not always easy but I admire the dedication that goes into playing sports and balancing it all.
Hello, IH,
Absolutely! It's fascinating to witness the diverse dietary needs and preferences of athletes. They truly understand the importance of fueling their bodies with the right nutrients to support their intense physical activities. Finding that perfect balance between rest and activity is indeed a challenging task, but it's incredible how they manage to excel in sports while maintaining a healthy lifestyle. Their dedication is truly admirable! We're glad you're enjoying all our articles we think you'll like this one too: https://www.nationalnutrition.ca/articles/health-concerns/how-to-have-a-healthy-halloween/
Have a healthy day!