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Good diets for football players to lose weight: NFL WR Brandon Marshall’s Football Nutrition Plan for Losing Weight and Building Muscle

If you really need chocolate, make sure it is DARK.

Liam Adams
Wednesday, June 26, 2019
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  • Not only that, but the exercises might not even perform their intended purpose if you do them incorrectly.

  • Sports nutritionist Dr.

  • Finally, try to avoid or limit the amount of energy and sports drinks that you consume as much as possible. Are you having trouble losing fat?

  • If you begin lifting weights and performing training exercises incorrectly, you run a great risk of hurting yourself.

  • A general rule of thumb is that you should eat a gram of protein for every pound of body weight. More from Sports.

Recommended Foods

Sleep Deprivation may be increasing your cravings and making you hungrier. Weigh yourself before and after exercise. For dinner, have 4 oz.

Lose weight I first started training, about 9 years ago, the only reason that I wanted to lose weight and have abs was for the vanity reasons: to look good for the girls, look good naked and to be able to take my shirt off any time I wanted to, and dieta very good about foorball. The olive oil is a healthy fat that will allow you to absorb many of the vitamins in the broccoli, as well as stay full through afternoon activities and training. This training mistake is extremely counterproductive, and can even lead to your strength weakening. One of my best friends from Columbus, Ohio, Paolo Buccijoined my online coaching program when I first began, and after working with him for 3 monthshe achieved this: That is not to say that everyone gets results this quickly. Too little fat can affect nutrient absorption and ultimately impact performance as well, so moderation is the name of the game here. Sleep Deprivation may be increasing your cravings and making you hungrier.

So if you weigh pounds, you should strive to eat grams of protein every day. A general rule of thumb is that you should eat a gram of protein for every pound of body weight. The more muscles you recruit, the more calories you will burn, the more muscle you will build, the more fat you will burn. Some examples of these carbohydrates are broccoli and green beans. Research shows that consumption of excessive amounts of protein offer no benefit to stimulating muscle protein synthesis, and will more often just displace other important nutrients your body needs. Eating several small, frequent meals throughout the day instead of two or three larger ones, for example, can help you feel satisfied and prevent you from overeating. It might seem natural to think that if you want to build muscle mass, you should work out for as long as you can, to the point of complete exhaustion.

Recommended Foods

Organize the food on your diwts into a peace sign. Football players rely heavily on glycogen stores for energy. Avoid sugary drinks such as fruit juices or sweetened teas, as well as sodas, as these are high in calories and contain little to no nutrients. About your the size of your palm at each meal. While the basic principles of good eating remain the same, the emphasis is different.

Lose weight Coaching Clients: After being in the industry for over 9 years and taking myself through various body transformations, I am absolutely blessed to be able to say that I have playwrs others through body transformations, and have helped them reach their goal of losing fat. Choosing a variety of whole grain breads, pasta, rice, potatoes, fruits and vegetables ensures these players are not only getting the carbs necessary to perform but essential vitamins, minerals and fiber, which have a slew of important functions. Rely Heavily on Free Weights Our bodies exist in a three-dimensional world. We will develop a nutrition plan centered around your goals and your lifestyle. Worse than just fatiguing yourself for no reason, you could even do real harm to your body. I like to remain lean for the performance benefit, and for how it makes me feel.

  • This will allow you to develop a better relationship with food, perform better than anyone else, while reducing body fat so you can feel confident, perform better than anyone else on the pitch and look better than you ever have!

  • Pre-Practice: 45 minutes before practice For optimum energy levels, consume a small snack no less than 45 minutes before practice; for example, one of the following:. Weight Management.

  • That is not to say that everyone gets results this quickly.

  • The process requires participants p,ayers understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. Supplements can be useful if it becomes difficult to get in the amount of protein needed or for game day and practice fueling.

Loading Comments Trust in the process. Lean protein can be either animal protein or plant protein. They only allow your bodies to move in two-dimensional ways, which means you can only work a limited set of muscles.

However, everyone is different, so if possible, consult a registered dietitian to help you determine your individual needs and help you lose weight gradually. Losing Fat as a Soccer Player: 1. I would like you to know that body composition and body fat percentage have much less to do with performance than you really think. Explore The Nook. This ranged as low as an average of 8 percent for wide receivers up to 25 percent for offensive linemen. Sports nutritionist Dr.

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Trust in the process. Another one of my friends, Morgan McKim, from Ithaca, New Yorkjoined my online coaching program, and after 4 monthsshe achieved this: Joe Pelletier from Dieets worked with me for 6 monthsand I think his picture speaks for itself:. This will allow you to develop a better relationship with food, perform better than anyone else, while reducing body fat so you can feel confident, perform better than anyone else on the pitch and look better than you ever have! How to Exercise to Gain Weight for Football Of course, everyone knows there are two components to any health and fitness program. Think skinless chicken or turkey, lean red meats, beans, eggs and fish.

Time is your friend. Too much fat usually the saturated kind can pllayers players at risk for increased fat mass, which only serves to slow them down and kill performance goals. Avoiding certain foods and monitoring your portion sizes can also help. I really notice a big change—not only on my play on the field but also in my mental and overall well-being. Complex carbohydrates are those that are whole and not processed or refined.

ALSO READ: Overweight Heart Attack Risk

Losing Fat as a Soccer Player: 1. Not only does it taste fantastic, but there are a ton of health benefits of dark chocolate I will take a look at a 3 day meal diary from you, and see how why you eat what you eat. Supplements can be useful if it becomes difficult to get in the amount of protein needed or for game day and practice fueling. Contact Us. Not only does it taste fantastic, but there are a ton of health benefits of dark chocolate.

Peaches are not as high in fiber as the blueberries, so the sugar will be absorbed quicker, which is what is needed for glycogen production. Carrying small and convenient fiets with you is one of the best ways to keep your nutrition and energy levels up throughout the day. Are you ready? While the basic principles of good eating remain the same, the emphasis is different. This meal helps get you to lunch. Stay away from fast-digesting carbohydrates that will spike your insulin level candy, cookies, cakes.

What Is a Healthy Diet for Football?

The only thing I ask of you. Optimizing performance means players need some serious nutrient bang for their calorie buck and whole foods win the nutrient density competition every time. Out of all the macronutrients, protein is the most filling.

Sports Connect. When Should You Eat? Dehydration is no joke and something football players need to take very seriously. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies.

Take a couple of deep breaths. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Grab a piece paper and pen or good diets for football players to lose weight laptop. I am 24 years old, originally from New York, but currently living somewhere in Europe looking for the next best place to plant myself to pursue my football love and passion for the next couple of months or years, who knows at this point, I just go with the flow, and VIBE… My Story with Fat Loss as a Soccer Player: I never really had a problem with losing fat, eh, maybe sometimes I would have too many slices of pizzaI just wanted my abs to pop, and to l ose a bit of extra body fat! Related Articles. So if you weigh pounds, you should strive to eat grams of protein every day.

Pick of the Protein

If you prefer plant-based protein, try legumes or nuts. The Effect of Lower Body Fat on Performance Control what you can control, and everything else will fall into place at the right moment, and right time! Include servings of fat in meals in the form of fatty fish, nuts and nut butters, seeds, meat, dairy, avocado and olive oil. Eating a healthy and balanced diet is certainly one piece of the puzzle, but the other piece is just as important.

Weight Management. Not only that, but protein will keep you feeling full and potentially aid weight loss. Choosing lean, high quality protein at meals, but also before and after every workout is imperative. Marshall worked closely with Tobias on creating a specific meal plan to ensure that he would lose weight, while still being strong enough to dominate cornerbacks on gameday. For lunch, try a chicken salad with chickpeas, peppers, and corn with olive-oil vinaigrette.

Diets like the South Beach Diet or the Zone Diet promote whole grains, lean proteins and healthy fats, and can help you lose weight. However, they also need to lose weight a healthy weight in order to maximize muscle strength and optimize performance. According to the American Dietetic Association, football players participating in twice-a-day sessions could need up to 9, calories, depending on position and body weight. Try things out, and see what really makes you feel your best. With that said, keep in mind that this guide is intended to provide tips on how to gain weight for football through eating.

What Is a Healthy Diet for Football?

Warehouse Hotel. Try one of the many varieties available today to find a taste that appeals to you. Written by Ana Koose. Some great options are:.

While the basic principles of good eating remain the same, the emphasis is different. Not only that, but carbohydrates are also a crucial part of the process by which the amino acids from your proteins travel to your muscles. Whenever you feel thirsty, reach for a glass of water, not a can of soda. Diets like the South Beach Diet or the Zone Diet promote whole grains, lean proteins and healthy fats, and can help you lose weight. Likewise, you should also consume protein for muscle growth and a healthy immune system. Eating several small, frequent meals throughout the day instead of two or three larger ones, for example, can help you feel satisfied and prevent you from overeating.

ALSO READ: Weight Loss 7 Day Quick Diet Indexer

Explore The Nook. Even among athletes in different disciplines, the goals are different. Eat it by itself, or add a protein bar for extra nutritional value. One of my best friends from Columbus, Ohio, Paolo Buccijoined my online coaching program when I first began, and after working with him for 3 monthshe achieved this:. However, they also need to maintain a healthy weight in order to maximize muscle strength and optimize performance.

Some great options are:. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. Players need to consider the need for added electrolytes in the form of a sports drink or something as simple as a banana or a handful of pretzels for example for anything lasting more than an hour, and especially if they are heavy sweaters. Because of this, your best course of action is to rely primarily on free-weight training that allows your body to move properly through space. If you want to lose weight, avoid alcohol and processed or junk food. Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. The Effect of Lower Body Fat on Performance Control what you can control, and everything else will fall into place at the right moment, and right time!

Calorie Control

He is a very dedicated, and disciplined dude, who gets what he wants when he puts his mind to it. Unfortunately, no matter how delicious cookies are, they will never be good for you. Loading Comments Manheim PA

Dirts, as with our sample meal plan, this example is just one possible training plan. The best foods good diets for football players to lose weight carry around with you are both healthy and easily transportable. Eat it by itself, or add a protein bar for extra nutritional value. A good example of a healthy breakfast that can help you lose weight is scrambled eggs made up of 4 egg whites with skim cheese, onions, tomatoes and bell peppers, a slice of whole wheat bread and a glass of skim milk. Aright, enough with the silly shenanigans.

Not taking things too seriously especially fat loss. Our muscles adapt much more quickly than we olayers want to give them credit for. You can also include a vegetable soup if you do not feel satisfied, or some fruit. Practice Excellent Form Poor form is a trap many of us fall into. And just as different types of athletes eat differently because of their varying goals, they must exercise differently to achieve their purposes. Optimizing performance means players need some serious nutrient bang for their calorie buck and whole foods win the nutrient density competition every time. This is true in every sport — from basketball to hockey, gymnastics, wrestling and of course, football.

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Cheese: 6. I really notice a big change—not only on my play on the field but also in my mental and overall well-being. Warehouse Hotel. Make it even healthier by putting it on whole-grain bread for extra fiber and carbohydrates. Football players need powerful bursts of energy and plenty of strength.

Write For Us. Consume fluids during training sessions, and follow these guidelines: 1. Aim to eat regularly to keep your energy levels up. Of course, everyone knows there are two components to any health and fitness program.

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This is where eating lots of smaller meals throughout the day comes good diets for football players to lose weight handy. Of course, everyone knows there are two components to any health and fitness program. Online Coaching Clients: After being in the industry for over 9 years and taking myself through various body transformations, I am absolutely blessed to be able to say that I have taken others through body transformations, and have helped them reach their goal of losing fat. Take breaks to rehydrate. Monitor the health of your community here. Write For Us. While the basic principles of good eating remain the same, the emphasis is different.

  • How much protein should you eat? Not only that, but protein will keep you feeling full and potentially aid weight loss.

  • Take breaks to rehydrate.

  • With that said, keep in mind that this guide is intended to provide tips on how to gain weight for football through eating. Eating a healthy and balanced diet is certainly one piece of the puzzle, but the other piece is just as important.

Out of all the macronutrients, protein is the most filling. Take a seat, turn off your smartphone and computer for a couple moments. Vary Your Training Our muscles adapt much more quickly than we often want to give them credit for. You can also include a vegetable soup if you do not feel satisfied, or some fruit. Keep in mind, there are a variety of foods you can eat that provide equal nutritional value. Are you having trouble losing fat?

I like to remain lean for the performance benefit, and for how it makes me feel. Try things out, and see what really makes you feel your best. Diets like the South Beach Diet or the Zone Diet promote whole grains, lean proteins and healthy fats, and can help you lose weight. If you work hard for it, you can show it off, am I right?

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Well-rounded programs also include Sports Psychology training. Drink at least 10 ounces of water. Organize the food on your plate into a peace sign. During practice, or a game, players aim for oz.

Even among athletes in different disciplines, the goals are different. Think long term here! Don't be fooled into following a low-calorie diet or sticking to guidelines recommended for sedentary people. Avoid sugary drinks such as fruit juices or sweetened teas, as well as sodas, as these are high in calories and contain little to no nutrients. The amount and frequency required will vary based on the time of year i. Some great options are:.

Good sources of healthy fats include most vegetable oils, avocadoes, nuts attack risk seeds. Players need enough protein to stimulate muscle protein synthesis, which is a fancier way of sayingto build muscle, and also to repair muscle damage that occurs during training. Like this: Like Loading Time is your friend. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. During recovery time, your muscles do the most growing. Eating a healthy and balanced diet is certainly one piece of the puzzle, but the other piece is just as important.

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Football players also need fat, but the good kind. The blueberries and orange provide sugar for fast energy, while also providing antioxidants and vitamin C to keep your immune system rocking and to prevent illness. So, how do you construct your own meal plan?

When I first started training, about 9 years ago, the only reason that I wanted to lose weight and have abs was for the vanity reasons: to look good for the girls, look good naked and to be able to take my shirt off any time I wanted to, and feel very good about it. Progressive pushing and advancing is the only way to grow stronger and reach the potential you want to reach. Allow yourself to eat what you love once in a while! A general rule of thumb is that you should eat a gram of protein for every pound of body weight. Subscribe to Blog. Like this: Like Loading

After training, take in a protein and carb recovery shake and a piece of fruit, and later finish your day with a serving of lean beef or fish, with plenty of mixed vegetables and a serving of rice, pasta or sweet potato. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. Bigger muscles can be advantageous in football, but bigger isn't always better, and carrying excess body fat isn't. If you begin lifting weights and performing training exercises incorrectly, you run a great risk of hurting yourself.

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Contact Us. The more muscle you have, the more calories your burn at rest. Sugar Football Gum and some seltzer water will do the trick! After being in the industry for over 9 years and taking myself through various body transformations, I am absolutely blessed to be able to say that I have taken others through body transformations, and have helped them reach their goal of losing fat.

Foods that are high in protein should be one of the mainstays of your diet anytime you try to gain weight. How good diets for football players to lose weight protein should you eat? About 0. If you did 30 push-ups last week, you need to do 31 this week. Where a football player seeks to gain weight, athletes such as ballet dancers eat to gain muscle and strength, but also to keep weight off. These healthy fats work to produce hormones, ensure steady muscle growth, help you recover from injury and properly distribute nutrients throughout your body. By training for longer than an hour, your body will not be able to recover as quickly from workouts.

One of my best friends from Columbus, Ohio, Paolo Buccijoined my online coaching program when I plajers began, and after football players with him for 3 monthshe achieved this: That is not to say that everyone gets results this quickly. So, how do you construct your own meal plan? Not only does it taste fantastic, but there are a ton of health benefits of dark chocolate This way, you know what goes in your foodand you can be comfortable with all of the ingredients that you put into your meal. Breakfast is truly the most important meal of the day. Mid-Morning Snack: a.

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Practice Excellent Form Poor form is a trap many of us fall into. This technique helps you squeeze more exercising into your allotted minutes-or-less session, and it also helps improve your cardiovascular health. It never has the opportunity to grow complacent.

One of my best friends from Columbus, Ohio, Paolo Buccijoined my online coaching program when I first began, and after working with him for 3 monthshe achieved this: That is not to say that everyone gets results this quickly. If you are not careful, you could be adding a ton of empty calories, sugar, carbs and unnecessary fat into your diet without even knowing it. Children's Privacy Policy. At the end of the day, your biomechanics and how you move is much more important!

Allow yourself to eat what you love weignt in a while! Grab a cup of coffee, tea or water. Aim to eat regularly to keep your energy levels up. Powered By: Stack Sports. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. Think long term here! Cook at Home Throw on some tunes, grab a glass of red wine, and whip up some delicious, healthy food.

Calorie Control

Written by Ana Koose. I mean, take guys like Lionel Messi and Gonzalo Higuain ffootball example. BUT, if you want to get to the top level, every little detail counts! Because of this, your best course of action is to rely primarily on free-weight training that allows your body to move properly through space.

Try one of the many varieties available today to find a taste wieght appeals to you. Better skin and eye health. Eating several small, frequent meals throughout the day instead of two or three larger ones, for example, can help you feel satisfied and prevent you from overeating. Whole foods provide plenty of protein, fiber, fat and complex carbohydrates in an ideal combination that makes it easy for the body to utilize.

Practice Excellent Form Poor form is a trap many of us fall into. After training, take in a protein and carb recovery shake and a piece of fruit, and later finish your day with a serving of lean beef or fish, with plenty of mixed vegetables and a serving of rice, pasta or sweet potato. Bigger muscles can be advantageous in football, but bigger isn't always better, and carrying excess body fat isn't. Try one of the many varieties available today to find a taste that appeals to you. However, as with our sample meal plan, this example is just one possible training plan. Sure, if you did 30 push-ups every day for the next year, you would be better off than if you did nothing at all.

Pick of the Protein

Football players need powerful bursts of energy and plenty of strength. Manheim PA BUT, if you want to get to the top level, every little detail counts!

Enjoy the Journey! And instead of eating without discretion, focus on calorie-dense foods, especially if your metabolism runs particularly high. By Rob Thompson Published On: Need some help? Practice Excellent Form Poor form is a trap many of us fall into.

Are you ready? By training vor longer than an hour, your body will not be able to recover as quickly from workouts. These can also help you lower your body weight. Online Coaching Clients: After being in the industry for over 9 years and taking myself through various body transformations, I am absolutely blessed to be able to say that I have taken others through body transformations, and have helped them reach their goal of losing fat. There are so many reasons to drink water, such as its ability to control your appetite, its positive effects on your metabolism and its crucial role in muscle building and energy production.

Don't be fooled into following a low-calorie diet or sticking to guidelines recommended for sedentary people. Breakfast is truly the most important meal of the day. Sure, if you did 30 push-ups every day for the next year, you would be better off than if you did nothing at all. Vary Your Training Our muscles adapt much more quickly than we often want to give them credit for. To advance your strength gains, you need to be constantly topping your last workout. Not only does it taste fantastic, but there are a ton of health benefits of dark chocolate. Your daily caloric total should range between 20 to 25 calories per pound of body weight.

The life of an athlete is full of challenges. Your body needs time to recover between sessions of intense exercise. Where a football player seeks to gain weight, athletes such as ballet dancers eat to gain muscle and strength, but also to keep weight off. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. By training for longer than an hour, your body will not be able to recover as quickly from workouts.

Rely Heavily on Free Weights Our bodies exist in a three-dimensional world. Engage in conversation. Sports Connect. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing.

Good diets for football players to lose weight training or a game, eat an easily digested, higher-carb snack, such as rice cakes with peanut butter foothall honey or a baked potato with tuna. For lunch, try a chicken salad with chickpeas, peppers, and corn with olive-oil vinaigrette. At the end of the day, your biomechanics and how you move is much more important! These types of beverages are very high in calories, and in general, you can sustain adequate hydration and electrolyte levels by drinking plenty of water and following a healthy diet. Poor form is a trap many of us fall into. If you are not careful, you could be adding a ton of empty calories, sugar, carbs and unnecessary fat into your diet without even knowing it.

Too much fir usually the saturated kind can put players at risk for increased fat mass, which only serves to slow them down and kill performance goals. Stick with it. Losing Fat as a Soccer Player:. Try to eat every four hours. Try things out, and see what really makes you feel your best.

While everyone should exercise to become healthier, athletes must exercise far more intensely than the casual gym-goer. Breakfast might be good diets for football players to lose weight eggs cooked in coconut oil, with a few slices of cooked ham and a serving of strawberries on the side. Not only that, but the exercises might not even perform their intended purpose if you do them incorrectly. The following exercises are specifically on this list because of the way they will help football players build muscle and gain weight. Supplements can be useful if it becomes difficult to get in the amount of protein needed or for game day and practice fueling. Whenever you feel thirsty, reach for a glass of water, not a can of soda. These healthy fats work to produce hormones, ensure steady muscle growth, help you recover from injury and properly distribute nutrients throughout your body.

Koose is currently completing her doctoral degree in behavioral nutrition and holds a master's degree in nutrition and public health from Columbia University, where she currently contributes to a local newsletter. Sure, if you did 30 push-ups every day for the next year, you would be better off than if you did nothing at all. Make Your Training Progressive Sure, if you did 30 push-ups every day for the next year, you would be better off than if you did nothing at all. Olive oil is heart-protective and void of saturated fats. Finally, for an evening snack, try a cup of cereal with skim milk. Players should avoid refined carbohydrates including white bread, cakes, candy, cookies, pies, high sugar cereals, sodas, and juices. After being in the industry for over 9 years and taking myself through various body transformations, I am absolutely blessed to be able to say that I have taken others through body transformations, and have helped them reach their goal of losing fat.

And those coveted branched chain amino acids BCAA are readily found in dairy and meat, so you can skip the supplements. Work out in Short Sessions It might seem natural to think that if you want to build muscle mass, good diets for football players to lose weight should work out for as long as you can, to the point of complete exhaustion. The title might only depict that this is for soccer players, but truthfully, if you are playing in the Champions League in a next week, or sitting in the stands next week at the Champions League, this article is for you! Avoiding certain foods and monitoring your portion sizes can also help. The best foods to carry around with you are both healthy and easily transportable.

Registered dietitian Kait Fortunato suggests making canned salmon or tuna, protein bars, turkey jerky, boiled eggs and Greek yogurt staple items on your weekly grocery list. Do something Relaxing. Complex carbohydrates are those that are whole and not processed or refined.

Enjoy the Journey! Like I said, to each his own! This requires planning a diet that includes high quality sources of protein spread throughout the day through properly timed meals and snacks and avoiding an overload of protein at one meal or specific time. While you can add many possible variations to this weekly exercise plan, it makes an excellent starting point for you to formulate your own training schedule.

ALSO READ: Milk Diet To Lose Weight

Good diets for football players to lose weight great options are: Protein bars — Individually foe and packed with protein, these are one of the best choices for a quick snack. Weight Management. Even among athletes in different disciplines, the goals are different. Eating clean and essential for athletic success—especially for football players. Not only must you practice and train seemingly endless hours to perfect your craft and your sport, but you also have to worry about your body. Choosing lean, high quality protein at meals, but also before and after every workout is imperative. Before training or a game, eat an easily digested, higher-carb snack, such as rice cakes with peanut butter and honey or a baked potato with tuna.

Our bodies exist in a three-dimensional world. Cook at Home Throw on some tunes, grab a glass of red wine, and whip up some delicious, healthy food. Research shows that consumption of excessive amounts of protein offer no benefit to stimulating muscle protein synthesis, and will more often just displace other important nutrients your body needs. But the opposite is true. Rather, good fats are things like peanut butter, avocado, fish oils, flaxseed oil and extra-virgin olive oil. Choosing high quality foods and being consistent with a diet year-round provides a solid foundation helping players perform at their highest potential.

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