In the high-stakes world of professional football, peak performance is the ultimate goal. While talent and training are crucial, diet plays an equally vital role in ensuring NFL players can withstand the physical demands of the game. This article explores the dietary habits of NFL players, delving into the science behind their nutritional needs, the evolution of team nutrition programs, and real-life examples of how players fuel their bodies for success.
The Science of Fueling a Football Player
American football demands a unique blend of power, speed, and endurance. Unlike sports with continuous activity, football involves intermittent bursts of high-intensity effort interspersed with periods of lower activity. This requires a sophisticated understanding of how the body utilizes energy.
Energy Systems
During high-intensity sprints and tackles, the body primarily relies on anaerobic metabolism, fueled by intramuscular phosphocreatine (PCr) and glycogen. Simultaneously, aerobic metabolism continues to supply energy to vital organs, utilizing glycogen and fatty acids. The specific energy system that predominates depends on the player's position. Wide receivers, linebackers, and defensive backs rely more on aerobic metabolism, while linemen depend more on anaerobic metabolism.
Adequate calorie and carbohydrate intake, along with the correct proportions of macro and micronutrients, are essential for ATP (adenosine triphosphate) production, the body's primary energy currency. Insufficient intake can lead to decreased muscle glycogen levels, impaired performance, and fatigue over the course of a game or season.
Macronutrient Needs
- Carbohydrates: Carbohydrates are the primary energy source for muscles during high-intensity exercise. Football players may need as much as 5-7 grams of carbohydrate per kilogram of body mass per day to maintain and replenish muscle and liver glycogen stores. Emphasizing carbohydrate availability, matching intake to training and competition needs, is crucial. Whole grains, fruits, and vegetables should be prioritized over carbohydrates with high amounts of fats and sugars.
- Protein: Protein is essential for muscle protein synthesis (MPS) and repairing muscle damage. Protein recommendations for strength athletes like football players range from 1.6-1.7 grams per kilogram of body mass, more than double the requirement for sedentary adults. While protein is important, many players exceed their needs with shakes, powders, and bars. A well-planned diet with high-quality protein sources spread throughout the day is generally sufficient. A mix of protein sources should be included in the diet of a football player.
- Fats: Dietary fats provide essential fatty acids and fat-soluble vitamins. Players should aim for a moderate fat intake, avoiding both high-fat and very low-fat diets. High-fat diets can lead to adverse health effects and displace carbohydrate storage, while very low-fat diets offer no additional performance benefits.
Kilocalorie requirements for players are based upon multiple factors, including body composition, height, weight and position on the football team. Football players benefit from consuming enough protein to stimulate muscle protein synthesis (MPS); however, consuming more than what the body can handle does not offer any further benefits for stimulating MPS and the excess amino acids are oxidized by the body. Due to their increase in energy intake, players meet or often exceed the dietary recommendations for fat. Additionally, saturated fatty acid intake tends to be high in football players and puts them at risk for cardiovascular disease.
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Hydration
Dehydration is a serious concern for football players, especially during preseason when temperatures are high. Players should drink at least one standard bottle of water within an hour or two before practice or competition. During activity, they should aim for at least 16 to 20 ounces of fluid per hour, drinking every 15 to 20 minutes. Electrolytes may be necessary for activities lasting more than 60 to 75 minutes, especially for those who sweat heavily.
Evolution of NFL Nutrition
The way football players are fed has changed dramatically over the decades. In the past, most players bought their “noon time meal” from food trucks or fast food restaurants, which was generally the player’s first meal of the day. Fast forward to present time and professional football organizations are now building full-size kitchens and dining rooms in their facilities. Most have hired full-time chefs and full-time sports registered dietitians (RDs) and serve 2-3 meals a day in addition to pre-practice snacks and recovery meals. While food trucks are still delivering food, they are now coming from farms and facilities that provide local and sustainably grown vegetables, fruits, dairy products and meats. No longer are players going most of the day without eating or eating only one meal a day. Hiring registered dietitians as team dietitians has improved the food selection at training tables and increased nutrition education with players, allowing them to perform at their athletic potential.
Pre- and Post-Game Meals
The foods consumed before, during and after competition and training can affect performance and how quickly the body can recover. One of the goals for the pre-game meal is to keep the player from feeling hungry before and during the game. Other reasons to consume a pre-game meal include refilling liver glycogen and to continue to replenish muscle glycogen from the last workout. Allowing for personal and psychological factors, the pre-exercise meal should be high in carbohydrates, moderate in protein and low in fiber and in a form that is readily digested. Foods with high fat content delay emptying time from the stomach and take longer to digest while foods with high carbohydrate content empty faster, with liquid carbohydrates emptying the fastest out of the stomach. The meal consumed before exercise should be large enough so that players are not hungry during the game, but not so large as to leave undigested food in the stomach. Guidelines suggest that smaller meals should be consumed closer to the event to allow emptying of food and absorption of nutrients. In some cases where adrenaline levels are increased before the start of a game, a liquid meal replacement high in carbohydrates or carbohydrate drinks with a small amount of solid foods work well for the player. Note that consuming a pre-game meal does not make up for poor nutritional intake in the days leading up to a game or competition. 5-60 min before competition, it is suggested to consume lower amounts of carbohydrates that digest quickly. 2 h before competition, solid foods can be introduced if it sits well with the player. 3-4 h before competition, larger meals can be consumed. However, watch the amount of fat consumed because it t…
The post-game meal should focus on healthy portions of vegetables and fruit, lean protein, whole grains and healthy fats and fluids for rehydration.
Team Nutrition Programs Today
Today's NFL teams invest heavily in nutrition programs, providing players with:
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- Full-time chefs and registered dietitians: Teams now employ culinary professionals and sports nutrition experts to create balanced, performance-enhancing meal plans.
- State-of-the-art facilities: Modern training facilities feature full-size kitchens and dining rooms, serving multiple meals and snacks daily.
- Personalized nutrition plans: Registered dietitians work with players to develop individualized plans based on their position, body composition, and performance goals.
- Advanced technology: Teams use apps like Notemeal to track players' macronutrient intake and provide detailed information about cafeteria offerings.
Individualized Approaches
Nutritional needs vary based not only on the individual but also on the position they play. Nutrition plans must be individualized for each player based on their weight, height, body fat percentage, and position on the field. One thing all plans have in common is consistency, says Jason Machowsky, RD, CSSD, ACSM-CEP, CSCS, a sports dietitian and exercise physiologist at HSS.
Someone in the "big" category may eat a minimum of 4,500 calories a day - and upwards of 7,000 during training camp - while skill players might eat 3,500 daily. For reference, the recommended daily intake for men is normally around 2,500 calories.
Team nutritionists like Sebastian Zorn of the Los Angeles Rams work closely with players to establish macro goals and tailor meal plans to their specific needs.
NFL Player Diet Examples
While there's no one-size-fits-all approach, some NFL players have publicly shared their dietary habits, offering insights into how they fuel their bodies.
Isaac Rochell
Cleveland Browns defensive end Isaac Rochell focuses on foods lower in fat, choosing leaner forms of protein and complex carbohydrates. He aims to stick to this diet 80% of the time, focusing on "winning the meal." Rochell strives to stay under 262 pounds and below 13% body fat. His go-to cheat meal is a steak dinner. During the offseason, he follows a very strict diet consisting of protein, brown rice, and a veggie for every meal, including breakfast.
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Chris Gronkowski
Former NFL fullback Chris Gronkowski shared that the Denver Broncos provide players with a comprehensive food plan, offering a variety of meals based on calorie intake requirements. Breakfast options included hash browns and a bowl of yogurt and granola with fruit.
Drake London
Atlanta Falcons wide receiver Drake London works closely with the team's nutritionist to monitor his meals and make small adjustments to optimize his performance. He learned that he was consuming too much protein at times and adjusted his intake accordingly. London also incorporated a morning shake to increase his carbohydrate and calorie intake, leading to a stronger finish to training camp.
Tom Brady
Tom Brady, quarterback for the Tampa Bay Buccaneers, is known for his disciplined, mostly plant-based diet. His diet is largely made up of vegetables, fruits, nuts, whole grains, seeds, and legumes. He's often credited his mostly plant-based diet for allowing him to play the sport well into his forties. In his book, The TB12 Method, Brady outlines his 12 principles for achieving "sustained peak performance."
Cam Newton
Former NFL quarterback Cam Newton adopted a vegan diet, stating, “Some of the strongest animals, some of the strongest species on this Earth are vegetarian.” He pointed to gorillas and elephants as examples, noting that they find their protein in plants.
Theo Riddick
Former running back Theo Riddick credited his vegan diet for improved energy levels and recovery time. He noticed a difference in his energy level and his recovery level became “phenomenal.”
Other Plant-Based Players
The documentary The Game Changers highlights several plant-based athletes, including NFL players. Other examples include:
- Derrick Morgan: Former linebacker Derrick Morgan went vegan thanks to his wife, vegan chef Charity Morgan.
- Andre Patton: Los Angeles Chargers wide receiver Andre Patton went vegan in 2019, getting his protein from plant-based burgers, hot dogs, oatmeal, fruits, black beans, peanuts, and salads.
- David Whalen: Wide receiver David Whalen improved his recovery time by adopting a plant-based diet.
- Wesley Woodyard: Former linebacker Wesley Woodyard found that his plant-based diet gave him more energy.
Challenges and Considerations
Despite the advancements in NFL nutrition, challenges remain.
Taste vs. Nutrition
Some players may find it difficult to adhere to strict dietary guidelines if they don't enjoy the taste of the food. Teams are increasingly trying to balance healthy choices with player preferences to encourage better compliance. Los Angeles Rams center Steve Avila said he noticed his team putting an emphasis on serving higher-quality and better-tasting food this offseason, a change from last year. If you don't like the food, not a lot of people will eat here. So I've been a part of teams [in college] where people, if they don't like the food, they'll just go to McDonald's or something.
Access to Resources
Not all players can afford personal chefs and nutritionists, especially during the offseason. They rely on teams to provide those services, especially during the season.
Maintaining Weight
Keeping up with calorie intake is perhaps the biggest hurdle in a player's nutrition journey. Weight loss can lead to a drop in a player's strength, muscular endurance or even cognition. It's a "free-for-all" when it comes to calories because players lose so much weight, sometimes 10 to 12 pounds a practice, during training camp.
Team Resources
Some teams lack adequate nutrition resources. For example, the Cincinnati Bengals do not have a full-time dietician on staff.
Overcoming Challenges
Teams are addressing these challenges by:
- Hiring dedicated nutrition staff: More teams are investing in full-time dietitians and chefs.
- Improving food quality and taste: Teams are focusing on serving higher-quality, better-tasting food to increase player satisfaction.
- Providing personalized nutrition plans: Dietitians are working with players to create individualized plans that meet their specific needs and preferences.
- Enhancing facilities: Teams are upgrading their training facilities to include state-of-the-art kitchens and dining rooms.
The Future of NFL Nutrition
As the science of sports nutrition continues to evolve, NFL teams will likely adopt even more sophisticated approaches to fueling their players. This may include:
- Genetic testing: Tailoring nutrition plans based on individual genetic predispositions.
- Wearable technology: Using sensors to monitor players' hydration levels, energy expenditure, and other relevant metrics.
- Personalized supplementation: Recommending specific supplements based on individual needs and deficiencies.
- Focus on gut health: Recognizing the importance of the gut microbiome in overall health and performance.