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Eat to Lose Weight and Build Muscle: How the NFL Does It

By Stephanie Watson
WebMD Feature

Reviewed by Brunilda Nazario, MD

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. "If you're only doing one, you might not get the body you want, and you might increase your risk of injury," says Leslie Bonci, MPH, RD, CSSD, LDN, director of sports nutrition at the University of Pittsburgh Medical Center and team sports dietitian for the Pittsburgh Steelers.

"Diet is very important to me as a player," Cincinnati Bengals safety Chris Crocker wrote in an email. "High protein is my main focus, while incorporating a higher level of carbs the night before the game."

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Contrary to popular belief, eating everything in sight isn't a plus in the NFL. Having an unhealthy body weight will only slow you down and make you more sluggish and susceptible to injury, says Barry Rubin, head strength and conditioning coach for the Philadelphia Eagles. "You can't outrun your calories," he says. "If you start doing that, you're going to get hurt. You're going to over-train."

If you want to get in shape like an NFL pro, you need to eat like an NFL pro, and that means getting enough protein and the right balance of nutrients in your diet.

Go Pro…tein

There's a reason pro athletes 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's building muscle again. "It's so important post-workout to get something in your body to start that anabolic phase," says Rob Livingstone, MS, CSCS, SCCC, a strength and conditioning professional in Norcross, Ga., who has trained many pro athletes.

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. "You've got to have some carbohydrates," 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. "To me a meal is not a shake and a meal is not a bar. I think there's something to be said for utensils and chewing. But they really can help somebody get to their goal and they're really convenient," Bonci says. "It's a little hard to whip a turkey leg out of your [gym] bag." She recommends using whey protein isolate, a straight shot of protein that you can add to shakes, peanut butter, oatmeal, just about anything you eat or drink.

When it's on your plate, which it should be at every meal, protein needs to be the right kind. "My emphasis is lean," Bonci says. "I don't want my players saying, 'I got all of my protein because I ate wings.'" Lean chicken, lean beef, soy, and beans are some of the healthiest protein sources.

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