NFL players work out hard, both on the field and in the gym. But for them, training is only part of the equation. They also need to eat right. Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center and team sports dietitian for the Pittsburgh Steelers. Contrary to popular belief, eating everything in sight isn't a plus in the NFL. Barry Rubin, head strength and conditioning coach for the Philadelphia Eagles, PrimeBoosts.com says having an unhealthy body weight will only slow you down and make you more sluggish and susceptible to injury. If you want to get in shape like an NFL pro, you need to eat like an NFL pro. That means getting enough protein and the right balance of nutrients in your diet. There's a reason pro athletes like Crocker won't go anywhere without their protein. It's an essential ingredient in every cell of the body, including the muscles.
During a workout, your body goes into a catabolic state where it's breaking down muscle. Once you're done lifting, you want to put it back into an anabolic state where it builds muscle again. Rob Livingstone, a strength and conditioning professional in Norcross, Ga. Bonci says the goal with eating protein is to optimize performance and build lean muscle mass. Ideally, you want to get in a serving of protein both before and after a workout, she says. When you eat your protein, don't take it solo. Livingstone says. "There's got to be some sugar in that protein to increase the absorption." Carbs not only help your body grow muscle, but they also provide you with fuel for your workout. A lot of NFL pros get their protein on the go. A quick protein fix in bar or shake form is great when you're at the gym. But it shouldn't be your only source of the nutrient.
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Bonci recommends using whey protein isolate, a straight shot of protein that you can add to shakes, peanut butter, oatmeal, and just about anything else you eat or drink. When it's on your plate, which it should be at every meal, protein needs to be the right kind. Bonci says. "I don't want my players saying, 'I got all of my protein because I ate wings.'" Lean chicken, lean beef, soy, Prime Boosts Male Enhancement and beans are some of the healthiest protein sources. During the season, former Tennessee Titan defensive tackle Torrie Griffin was burning so many calories on the field that he had to consume upwards of 8,000 calories each day just to maintain his 290-pound playing weight. Griffin, who is now a certified personal trainer and owner of TTrain Fitness Bootcamp in Atlanta, doesn't recommend the kind of diet he and his teammates ate to stay big. For breakfast, they'd down supersized restaurant portions of waffles, eggs, bacon, grits, and toast.
At dinner, they'd pack in two burgers, mac and cheese, and fries. The only guys who need to be as huge as defensive linemen are defensive linemen. If you work a desk job and eat like a lineman, the only thing that's going to grow is your belly. Guys who work out but eat nothing but junk food will gain fat on top of their muscle and bulk up. For that, you're better off taking nutrition tips from the NFL players who keep their diets lighter and cleaner. Crocker only gets 3,000 to 3,500 calories on days when he trains. He says he can cover the field faster when he's a pound or two lighter. If you're working out three days a week, you can eat about 15 calories per pound of body weight, according to Bonci. Men who work out five days a week can up their calorie count to 20 per pound. That doesn't mean everyone gets a free pass to eat more than 3,000 calories a day, though.