Think of your body as a high performance engine, and don't pump it full of regular gas. It needs high octane fuel to open up and perform at its peak - on and off the gridiron. Email More by Pete Bommarito Feb 01, 2012 Pro athletes are a special breed, requiring more and better nutrients than mere mortals. They think of food as fuel, their ticket to training harder. The correct approach can increase performance, decrease recovery time and provide enough energy to power through workouts.
Football, specifically, is an anaerobic sport characterized by repeated bouts of explosive strength. Playing well requires higher amounts of protein to build and repair fast-twitch muscle fibers, as well as a constant supply of carbohydrates to refuel your body's glycogen stores. Essential vitamins, which can come from whole foods or supplementation, can help athletes heal properly.
NFL Combine Trainer: Nutrition - 6:07Performance nutrition comprises three whole-foods meals and several snacks throughout the day. This includes pre- and post-workout shakes. Anaerobic athletes need as much as 1 to 2 grams of protein per day. Focus on food amounts but make sure it's quality! Select foods tampered with the least (as close to their natural state as possible). Avoid foods grown with hormones, chemicals, or anything foreign to your body. Favor organically grown fruits and vegetables as well as grass-fed meats.
Athletes need carbohydrates to fuel activity in the gym and on the field. Shoot for low-glycemic carbohydrates that provide fuel at a steady rate. Good choices include vegetables, legumes, whole grains and even potatoes.
Chicken: Eat it off the field, don't be one in the game.
Enter your information into the calculator below and you're ready to go! Macrountrients are given "per meal" based on 5 meals per day.
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In addition to the whole food meals below, eat 2 to 3 snacks per day and consume 1 to 2 servings of whey protein, preferably with some carbohydrates mixed in before and after training. One serving of protein mixed in 2% organic milk before and after training totals 500 calories, 66 grams of protein and 24 grams of carbohydrates. Don't forget to include this in your daily total!
Below are example meal plans following athletic performance nutrition principles. It's okay if your numbers don't fall squarely into this amount. Adjust the food quantity to fit your profile.
Meal PlansBreakfast - Shake 1
1/2 Cup Organic Whole Milk 75 calories, 6 grams carbs, 4 grams protein,4 grams fat 
1.5 Scoops Whey Protein Powder 172.5 calories, 14.3 grams carbs, 22.5 grams protein,1 gram fat 
1/2 Banana 60 calories, 15 grams carbs, 1 grams protein,0 gram fat 
1 Tbsp 100% Pure Maple Syrup 52 calories, 13 grams carbs, 0 grams protein,0 gram fat 
1/4 Cup Quaker Old Fashion Oatmeal (slow cooked) 76 calories, 13 grams carbs, 2.5 grams protein, 1.5 gram fat 
1 Organic Raw Egg 70 calories, 1 grams carbs, 6 grams protein, 5 gram fat 
Ice To Taste Totals: 505 calories, 62 grams carbs, 35 grams protein, 11 grams fatBreakfast - Shake 2
1/2 Cup Organic Whole Milk 75 calories, 6 grams carbs, 4 grams protein,4 grams fat 1 Scoops Whey Protein Powder 115 calories, 9.5 grams carbs, 15 grams protein,1 gram fat 1/2 Banana 60 calories, 15 grams carbs, 1 grams protein,0 gram fat 1 Tbsp 100% Pure Maple Syrup 52 calories, 13 grams carbs, 0 grams protein,0 gram fat 1/4 Cup Quaker Old Fashion Oatmeal (slow cooked) 76 calories, 13 grams carbs, 2.5 grams protein, 1.5 gram fat 1 Organic Raw Egg 70 calories, 1 grams carbs, 6 grams protein, 5 gram fat Ice To Taste Also Include Banana 90 calories, 21.8 grams carbs, .75 grams protein, 0 grams fat 
1 Oz Sunflower Seeds - Raw 174.1 calories, 5.3 grams carbs, 6.5 grams protein, 14.1 grams fat Totals: 712 calories, 84 grams carbs, 35 grams protein, 25 grams fatBreakfast - Shake 3
1 cup Organic Whole Milk 150 calories, 12 grams carbs, 8 grams protein, 8 grams fat 3 Scoops Whey Protein Powder 345 calories, 29 grams carbs, 45 grams protein, 2 grams fat 1 Banana 120 calories, 29 grams carbs, 1 grams protein, 0 grams fat 2 Tbsp 100% Pure Maple Syrup 104 calories, 27 grams carbs, 0 grams protein, 0 grams fat 1/2 cup Quaker Old Fashion Oatmeal (slow cooked) 151 calories, 26 grams carbs, 5 grams protein, 3 gram fat 2 Organic Raw Egg 140 calories, 1 gram carbs, 12 grams protein, 9 grams fat Ice To Taste Totals: 1010 calories, 123 grams carbs, 71 grams protein, 22 grams fatLunch/Dinner Weight Gain Option 1
6 oz Baked Salmon - Wild Caught 301 calories, 0 grams carbs, 46.6 grams protein, 12.8 grams fat 
1 Tbsp Organic Whole Sour Cream 30 calories, 0.5 grams carbs, 0.5 grams protein, 2.5 grams fat 
2 Oz Mango 37 calories, 9.6 grams carbs, 0.29 grams protein, 0.15 grams fat 
1 Cup White Rice, Long Grain - Not Enriched 199 calories, 44.5 grams carbs, 4.25 grams protein, 0.44 grams fat 
1 Tbsp Kerry Gold Organic Butter 100 calories, 0 grams carbs, 0 grams protein, 11 grams fat 
12 Strawberries 96 calories, 22.5 grams carbs, 1.5 grams protein, 0 grams fat 
1 Cup Raw Pineapple 84.47 calories, 19 grams carbs, 0.61 grams protein, 0.67 grams fat Salad: 
1 Cup Raw Spinach 16.04 calories, 1.96 grams carbs, 1.6 grams protein, 0.2 grams fat 
1/2 Cup Carrots And Cucumbers (1/4 Cup Each)48 calories, 3.55 grams carbs, 0.35 grams protein, 3.61 grams fat 
1/2 Cup Diced Tomatoes And Croutons (1/4 Cup Each)39.9 calories, 7.3 grams carbs, 1.2 grams protein, 0.6 grams fat 
1 Tbsp Ranch Dressing From Scratch70.34 calories, 1.5 grams carbs, 0.11 grams protein, 7.1 grams fat Totals: 1022 calories, 110 grams carbs, 57 grams protein, 39 grams fatLunch/Dinner Weight Gain Option 2
Meatballs With Spices:
5 Oz Ground Buffalo337 calories, 0 grams carbs, 34 grams protein, 21 grams fat 1/2 Organic Egg40 calories, 1 grams carbs, 3 grams protein, 2.5 grams fat 
Organic Breadcrumb60 calories, 11 grams carbs, 2 grams protein, 0.87 grams fat 
Organic Liver40 calories, 1 grams carbs, 5.5 grams protein, 1 grams fat Combine ingredients and form into balls.
1 Cup Whole Wheat Pasta185 calories, 37.2 grams carbs, 7.46 grams protein, 0.76 grams fat 
1/2 Cup Marinara Sauce97 calories, 12.7 grams carbs, 2 grams protein, 4.19 grams fat 1/2 Mango72.5 calories, 17 grams carbs, 0 grams protein, 0 grams fat 
1 Apple88 calories, 22 grams carbs, 0 grams protein, 0 grams fat 
2 Cups Steamed Broccoli110 calories, 16 grams carbs, 9.24 grams protein, 1.08 grams fat Totals: 1029 calories, 118 grams carbs, 63 grams protein, 32 grams fatLunch/Dinner Weight Gain Option 3
7-8 Oz Chicken Breast Stuffed With Broccoli/Cheddar137 calories, 0.24 grams carbs, 27 grams protein, 3.1 grams fat 
1/2 Oz Kerry Gold Organic Cheddar Cheese53 calories, 0.48 grams carbs, 4.03 grams protein, 3.9 grams fat 1/4 Cup Broccoli8 calories, 1.15 grams carbs, 0.66 grams protein, 0.08 grams fat 1 Cup White Rice, Long Grain - Not Enriched199 calories, 44.5 grams carbs, 4.25 grams protein, 0.44 grams fat 12 Strawberries 96 calories, 22.5 grams carbs, 1.5 grams protein, 0 grams fat 
1 Orange88 calories, 21 grams carbs, 1 grams protein, 0 grams fat 
1 Oz Mixed Nuts 183 calories, 6 grams carbs, 6 grams protein, 15 grams fat 
10 Asparagus Spears48 calories, 8 grams carbs, 4 grams protein, 0 grams fat Salad: 1 Cup Raw Spinach16.04 calories, 1.96 grams carbs, 1.6 grams protein, 0.2 grams fat 1/2 Cup Carrots And Cucumbers (1/4 Cup Each)48 calories, 3.55 grams carbs, 0.35 grams protein, 3.61 grams fat 1/2 Cup Diced Tomatoes And Croutons (1/4 Cup Each)39.9 calories, 7.3 grams carbs, 1.2 grams protein, 0.6 grams fat 1 Tbsp Ranch Dressing From Scratch70.34 calories, 1.5 grams carbs, 0.11 grams protein, 7.1 grams fat Totals: 985 calories, 118 grams carbs, 52 grams protein, 34 grams fatLunch/Dinner Weight Loss/Maintenance Option 1
6-8 Oz Sauteed Grouper - Wild Caught189 calories, 0 grams carbs, 42.2 grams protein, 2.2 grams fat 1 Tbsp Organic Whole Sour Cream30 calories, 0.5 grams carbs, 0.5 grams protein, 2.5 grams fat 2 Oz Mango37 calories, 9.6 grams carbs, 0.29 grams protein, 0.15 grams fat 1/4 Cup Brown Rice, Long Grain - Not Enriched54 calories, 11 grams carbs, 2 grams protein, 1 grams fat 
1 Cup Grapes68.4 calories, 15.8 grams carbs, 0.58 grams protein, 0.32 grams fat 
1 Cup Green Beans52.03 calories, 9.86 grams carbs, 2.36 grams protein, 0.35 grams fat Salad: 1 Cup Raw Spinach16.04 calories, 1.96 grams carbs, 1.6 grams protein, 0.2 grams fat 1/2 Cup Carrots And Cucumbers (1/4 Cup Each)48 calories, 3.55 grams carbs, 0.35 grams protein, 3.61 grams fat 1/2 Cup Diced Tomatoes And Croutons (1/4 Cup Each)39.9 calories, 7.3 grams carbs, 1.2 grams protein, 0.6 grams fat 1 Tbsp Ranch Dressing From Scratch70.34 calories, 1.5 grams carbs, 0.11 grams protein, 7.1 grams fat Totals: 604 calories, 61 grams carbs, 51 grams protein, 18 grams fatLunch/Dinner Weight Loss/Maintenance Option 2
2 Medium Organic Turkey Legs (Marinate overnight if possible)354 calories, 0 grams carbs, 48 grams protein, 16.6 grams fat 
1 Baked Sweet Potato124 calories, 24.1 grams carbs, 1.06 grams protein, 2.64 grams fat 12 Strawberries 96 calories, 22.5 grams carbs, 1.5 grams protein, 0 grams fat 10 Asparagus Spears48 calories, 8 grams carbs, 4 grams protein, 0 grams fat Totals: 622 calories, 55 grams carbs, 55 grams protein, 19 grams fatLunch/Dinner Weight Loss/Maintenance Option 3
6 Oz Chicken Parmigiana 276 calories, 29 grams carbs, 22 grams protein, 8 grams fat 
1/8 Cup Kerry Gold Organic Swiss Cheese48 calories, 8 grams carbs, 4 grams protein, 0 grams fat Marinara Sauce (As much as required) 1 Orange88 calories, 21 grams carbs, 1 grams protein, 0 grams fat 1/2 Oz Sunflower Seeds - Raw 87 calories, 2.7 grams carbs, 3.2 grams protein, 7 grams fat 2 Cups Steamed Broccoli110 calories, 16 grams carbs, 9.24 grams protein, 1.08 grams fat Totals: 604 calories, 69 grams carbs, 39 grams protein, 19 grams fat
[ NFL Combine Trainer ]
Related Articles Monster In The Middle: Follow The Ray Lewis Playoff Workout NFL Combine Trainer: Pete Bommarito NFL Training Guide - Rise To The Next Level NFL Combine Trainer: 3-Cone Drill For Super-Agility View All Football Articles About The Author Contributing Writer VIEW AUTHOR PAGE Check out these awesome articles by some of the best writers in the industry. 
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1 Ratings
Rep Power: 10
rep this user Saderone 10000 calories per day? this is what calculation show. 89kilos, 178cm height, fat loss... and shows about 10000 calories. is this possible? :D
Article Rated: 0 Feb 1, 2012 5:50am | report BodyStats 5 '10", 196.46 lbs 11% BF Permalink You, wrightbody, jackknife, and 4 others like this
Rep Power: 19310
rep this user TLemun The calculator has been updated. You should get a better result now.
Feb 1, 2012 4:50pm | report BodyStats 10 ', 154.2 lbs 17% BF Permalink Showing 1 - 2 of 2 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product
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