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Nutrition, Workout, and Healthy Diet Plans for Football Players

Football is a grueling sport. To be a successful football player, physical strength is non-negotiable. Unlike other sports, speed and skills aren’t enough to keep you afloat on the field. The physical toll that football players experience is no joke, and it’s one of the main reasons that professional players are paid so well.

Becoming a good football player entails a lot of maintenance to ensure that your body is in tiptop shape in order for you to be able to handle the physicality of the game. Achieving the best physical state for the sport is a lot of work, as you have to keep track not just of your workout regimen, but of your diet as well.

The way you eat is half the battle in building strength for the game. Intense workouts are no good if your body isn’t backed up by nutritious foods. To achieve peak performance, here are some nutrition and diet tips and workout routines that will help you dominate the gridiron.

Nutrition and Diet Tips for Football

Stay Hydrated

Having enough water in your body is key to maintaining your bodily functions, which will in turn make it easier for you to focus on working out. It has been shown that water improves your sleep, mood, and cognition, as well as aids in keeping your organs functioning as they should.

Start and end your day by drinking a glass of water and remember to drink water throughout your day, especially before and after meals. Better yet, have a jug of water that you should endeavor to finish by the end of every day, to make sure that your hydration habits are right.

High Fiber

Fiber is essential in maintaining a body that’s primed for athletic performance. It helps regulate your sugar levels and cholesterol, as well as ensures that your digestive system is functioning properly.

Introduce some fiber into your diet by incorporating fruits, vegetables, nuts, and whole grains to your meals. You wouldn’t want a stomachache to keep you from training and playing.

Protein for Power

To truly build muscles and an overall sturdy stature, eating protein is paramount. Protein provides the building blocks for the growth and repair of your muscles and ensures that your workouts pay off.

There are multiple sources of protein but the most effective sources are fish, poultry, and dairy products which should be easy enough to introduce into your meals. Your regular meals are likely to have enough protein already, but you should want to get ahold of high-quality protein for a high-quality payoff.

Fuel Yourself with Carbohydrates

Workouts to improve your athletic ability can get pretty tedious. This is why it’s important to make sure that you’re energized enough to put your body through the rough grind. Carbohydrates practically fuel you to make sure that you give your one hundred percent in every workout and in every game.

Some excellent sources of carbs are quinoa, oats, potatoes, and bananas.

Fill Half Your Plate with Greens

While meat is important for protein and is indeed filling and easy to eat, don’t be afraid to put some fruits and vegetables in your meal. In fact, make it paramount that you eat sufficient fruits and vegetables in every meal.

Apart from supplying the nutrients that have already been discussed earlier, fruits and vegetables are a great source of vitamins and minerals that will supplement your body’s nutritional needs and keep you in the best shape both inside and outside.

Always Carry Snacks

If you’re really dead set on becoming one of the best in the sport, your days can get pretty tiring. You’d have to dedicate a big chunk of your time to training and putting yourself out there so that you can be the best football player that you can be.

Throughout the day, you might start feeling fatigued because of all the work you have to do, and it’s not always possible nor efficient to have to make a full meal to recharge. For a quick fix, always have some healthy snacks with you to give you that extra push to beat your own records. Some healthy snacks you can carry around with you are energy bars, whole-grain crackers, yogurt, and trail mix.

Workouts for Football

Box Blast

Playing football requires you to move explosively to get ahead of the defense or to catch up with the offense. Box blasts are a great way to develop this explosiveness and you can easily do it at home.

Just grab something you can step on or put yourself in a flight of stairs and put one foot on the step, then explode with your other leg by driving your knee up while maintaining your balance on the step.

Single-leg Squat

Squats are a great way to strengthen your entire body and to boost your athletic ability, but it can get too plain sometimes, especially if you’re aspiring to be a world-class athlete. Do some single-leg squats for a change to enjoy the benefits of regular squats plus to develop your ability to stay balanced and stable.

To do this, simply raise one of your legs out into the front, holding it straight out, then do the traditional squat movement with your other planted leg.

Seated Overhead Press

Upper body strength is just as important as your athleticism in football. You’re going to need a sturdy upper body to make sure that you can handle the physicality of the game, and seated overhead presses are a great way to develop that strength.

Simply grab two dumbbells and sit on a chair with your back straight, then hold them up to your shoulder with your palms facing forward and use your shoulder to push them upwards and then ease them back down, and push yourself to do a set number of reps depending on your overall regimen.

Russian Twist

Russian twists are a great way to develop core strength and improve your overall mobility. This will help you weave through defenses and handle rough tackles on the field.

To do a Russian twist, sit on the floor and lift your feet from the floor while keeping your knees bent and having your upper body at a 45-degree angle from the floor. Clasp your hands together or interlace your fingers in front of your torso and twist to the right, then to the center, then to the left to finish one repetition.


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