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Eating to Lose Weight and Build Muscle: How the NFL Does It
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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 [focused on training] you might not get the body you want, and you may increase your risk of injury," says Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center and team sports dietitian for the Pittsburgh Steelers.
Contrary to popular belief, eating everything in sight isn't a plus in the NFL. Barry Rubin, head strength and conditioning coach for the Philadelphia Eagles, says having an unhealthy body weight will only slow you down and make you more sluggish and susceptible to injury. "You can't outrun your calories," he says. "If you start doing that, you're going to get hurt and over train."
If you want to get in shape like an NFL pro, you need to eat like an NFL pro. That means getting enough protein and the right balance of nutrients in your diet.
Cincinnati Bengals safety Chris Crocker says, "Diet is very important to me as a player. High protein is my main focus along with incorporating more carbs the night before the game."
There's a reason pro athletes like Crocker 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 builds muscle again. Rob Livingstone, a strength and conditioning professional in Norcross, Ga. who has trained many pro athletes, says, "It's so important post-workout to get something in your body to start that anabolic phase."
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," Bonci says, "a meal is not a shake or 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. It's a little hard to whip a turkey leg out of your [gym] bag." Bonci recommends using whey protein isolate, a straight shot of protein that you can add to shakes, peanut butter, oatmeal, and just about anything else 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.
During the season, former Tennessee Titan defensive tackle Torrie Griffin was burning so many calories on the field that he had to consume upwards of 8,000 calories each day just to maintain his 290-pound playing weight.
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"That is, I would say, a standard portion for some of the guys," he says. "I was one of those who had to work to keep the weight on."
Griffin, who is now a certified personal trainer and owner of TTrain Fitness Bootcamp in Atlanta, doesn't recommend the kind of diet he and his teammates ate to stay big. For breakfast, they'd down supersized restaurant portions of waffles, eggs, bacon, grits, and toast. At dinner, they'd pack in two burgers, mac and cheese, and fries. "In general for the linemen, it was three very large meals," Griffin recalls. "I didn't really think about how much of the bad stuff or fat and calories were in the food when we ate out."
The only guys who need to be as huge as defensive linemen are defensive linemen. If you work a desk job and eat like a lineman, the only thing that's going to grow is your belly. Guys who work out but eat nothing but junk food will gain fat on top of their muscle and bulk up. "When you're talking about lean muscle mass, you've got to have a clean diet . a balanced diet of protein and carbohydrates [with a] low level of fat, and lots of fruits and vegetables," Livingstone says.
For that, you're better off taking nutrition tips from the NFL players who keep their diets lighter and cleaner.
Crocker only gets 3,000 to 3,500 calories on days when he trains. "As a free safety, it is best for me to be lighter on my feet so I am able to get to the ball and get to the plays a lot quicker." He says he can cover the field faster when he's a pound or two lighter.
If you're working out three days a week, you can eat about 15 calories per pound of body weight, according to Bonci. Men who work out five days a week can up their calorie count to 20 per pound. That doesn't mean everyone gets a free pass to eat more than 3,000 calories a day, though. "The range of calories you require on a daily basis varies greatly and is dependent upon your weight, your activity level, your age, and your muscle mass," Bonci says. "So one size does not fit all when it comes to determining your calorie cap!"
Your NFL Plate
For most NFL players, eating is a no-brainer. They've got nutritionists on staff, and during the season, they eat three meals a day in the team's cafeteria. If you're not a pro, you need to do the meal planning yourself, but you can incorporate elements from the NFL diet.
There's really no big secret to eating like an NFL pro. It's all about balance.
Your plate should look like this:
- One-third lean protein (eggs, chicken, turkey, red meat)
- One-third fruits and vegetables
- One-third healthy carbs (whole-grain rice, pasta, or bread)
Crocker starts his day with a breakfast of turkey sausage and egg whites with tomatoes and spinach. Lunch is usually a grilled chicken sandwich with a mixed green salad, or sliced ham on wheat with applesauce. And dinner is lean protein -- chicken, pork, or beef -- with brown rice, steamed green beans, and a mixed green salad. If he's hungry between meals, he snacks on cereal bars or fresh fruit.
The bulk of your nutrition should come from what's on your plate. But if you're not getting enough vitamins and minerals from food alone, it's OK to take a daily supplement, Bonci says. Nutritional supplements can help you make up for what you're missing in your diet, but they shouldn't replace it.
"It's very important that the supplement remain a supplement," Livingstone says.
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It’s no wonder they fly off the shelves and into medicine cabinets across the country.
"If supplements start to take over the diet, they're not doing their job." Supplements can't provide the same quality of vitamins and nutrients as whole foods like chicken, fruits, and vegetables.
Also, be wary of the specialized supplements marketed to athletes because they're not always safe. Some supplements that are used to increase athletic performance have been linked to side effects like high blood pressure, irregular heartbeat, dizziness, and nausea.
Rob Livingstone, MS, CSCS, SCCC, strength and conditioning professional, Norcross, Ga.
Torrie Griffin, former defensive tackle, Tennessee Titans; certified personal trainer, TTrain Fitness Bootcamp.
Barry Rubin, head strength and conditioning coach, Philadelphia Eagles.
Leslie Bonci, MPH, RD, CSSD, LDN, director of sports nutrition, University of Pittsburgh Medical Center; team sports dietitian, Pittsburgh Steelers.
National Center for Complementary and Alternative Medicine.
– Muscle & Fitness… Men's Supplements Reviews
Starex Labs Garcinia: Are you struggling with your inability to dump extra layers of sagging around your waist? Well, it is no surprise that you have a problem with your weight, and hate way your body. Since, this is something that annoys most people around world. In fact, 67% of adult population on planet is overweight, which is not a joke.
You have probably tried every kind of diet or weight loss solution, and you might not have benefited much from them.
It is no surprise then that weight loss industry is a massive, with sales of over $ 62 billion annually. Come to know about Starex Labs Garcinia, a HCA (Hydroxycitric Acid) based supplement for effective weight loss
Now you can find out truth. What it is? What side effect it has? Where to buy it? What it actually serves? How it can help you lose weight?
Introduction to Starex Labs Garcinia
Can this supplement help you lose weight? Yes, this product says it does, but is that real? Or is there something better? First, let us give you a brief introduction.
This exotic plant is cultivated extensively in Asia, where it is called Garcinia Cambogia. Fruit of this plant has appearance of a small green squash and is popularly used in several traditional dishes for its sour taste.
But reason we are interested in this supplement is because of its proven weight loss prowess, because of its large, highly concentrated content of Hydroxytricric Acid (HCA). HCA is a naturally occurring compound that has proven to have effects for weight loss and extract of this fruit is one of richest natural reserves of HCA.
Starex Labs Garcinia Benefits
With this Starex Labs Garcinia, you will get following 6 incredible effects:
- It will help you with elimination of liquids; it contributes to increase of metabolism. It maintains you with energy and vitality.
- It will help you control your weight and decrease fat accumulated in your body.
- It has a detoxifying and remineralizing effect (restores mineral content of your body). It will also help you with metabolism of fats, contributing to loss of these.
- It helps maintain blood glucose (blood sugar concentration) within normal ranges and will help you lose weight.
- It contributes to your electrolyte balance in body as it regulates body fluids and also has a remineralizing effect.
- It favors your intestinal transit and will help you to control your weight.
Among these wide benefits, most important is third one, which will address in this article as indicated by manufacturer.
Is Starex Labs Garcinia safe?
Despite warnings that extract may be dangerous, this comes from restricted information.
Toxicology Toxicology studies resulted in no toxicity or deaths in animals at dosages of HCA 5,000 mg/kg, equivalent to 350 g or 233 times the maximum dosage of 1.5 g/day of HCA.
It is possible that market for supplements have made copies of Starex Labs Garcinia, and it looks that these copies are key problem. That is why recommendation is to buy it from safe and known places, that they expend it with guarantee of satisfaction.
Several brands have tried to equalize sale of extract by introducing a number of chemicals for a quick effect. But all they achieved is a product harmful to body.
Most of complaints received are slight lack of sleep, restlessness, headaches, feces too fat and occasionally and dizziness. When product is original and guaranteed it has produced restlessness and poor sleep in some users.
However, it is important to keep in mind that in order to make use of Starex Labs Garcinia, accompanying it with a diet. Important thing is to do exercises. Exercise will remove extra energies and you will sleep much better every night.
Starex Labs Garcinia slows down appetite
It has been said to be a miracle effects. Since it slows down your appetite, it is known to be a fast fat burner. It improves your mood and increases level of serotonin in body, decreases cravings you may have for food, and inhibits eating in binge or emotionally. In this way, Starex Labs Garcinia helps you lose weight easily, without having to fight for it.
Several world-renowned companies decided to bet on this product and market it. That gives you an idea of great demand that there is for present.
How does Starex Labs Garcinia work?
These pills work for weight loss because they do several things quite well. They burn fat, build lean muscles and suppress their cravings for food.
What this product does to reduce its constant need for food all time and stop it from eating emotionally. It increases levels of serotonin in brain. Serotonin is a neurotransmitter that exists in brain. Serotonin is over-produced when one is happy or satisfied. It sends a signal of satisfaction and fullness to brain when you have enough food, which is why you stop eating after a full meal.
Starex Labs Garcinia is richest natural source in Hydroxycitric Acid or HCA. HCA present in Garcinia Cambogia artificially increases levels of serotonin in your brain, which causes a signal to be sent to it. It says that you have received enough food already, and cannot consume more. This controls your hunger and naturally reduces your desire to eat more food. You do not feel like eating in binge eating or eating emotionally anymore.
Starex Labs Garcinia Side effects
Although its main ingredients are natural, you may have adverse effects. These adverse effects due to their action of laxative could produce intestinal disorders in short and long term. It usually disappears when dose decreases. In addition, it could cause intestinal cramps, nausea, meteorism and rashes. In front of any inconvenience do not hesitate to consult your doctor.
If you suffer from any of following side effects or conditions use of this supplement is contraindicated:
Where can I buy Starex Labs Garcinia?
You can buy it directly through internet at its online store that sells this product that helps you lose weight. Also, you can also find it at pharmacies in your city, but there it may have higher price.
20 Tips For Fast Weight Loss
#1 Tip for Fast Weight Loss
Decide how much weight you need to lose - Most people start their weight loss journey by claiming to be xyz kilos overweight.
Fat Blocking– With 80% HCA (Hydroxycitric Acid), Garcinia Cambogia prevents citrate lyase enzyme in the body, which is responsible for converting excess carbohydrate into fat.
This isn't a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.
#2 Tip for Fast Weight Loss
Take one glass of water before every meal, it is a good way to keep you from overeating.Substitute all your sodas, fruit juice, teas, coffee, and beer for a glass of water and you could lose weight fast.
#4 Tip for Fast Weight Loss
Arnav Sarkar, our fitness coach unveils the biggest mistake we make to achieve fast weight loss: We believe spending hours in the gym will aid in fast weight loss, but the truth is, quality matters over time. Arnav says, “When it comes to training, you don’t need to do 20 exercises in each workout, and neither do you need to spend 45 minutes on the treadmill.” This sounds similar to what you want to believe.
#5 Tip for Fast Weight Loss
Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients.These will help you avoid binging and aid in fast weight loss.
People whose diets are dominant in fruits & veggies tend to lose weight faster and maintain their weights much longer.
#6 Tip for Fast Weight Loss
Chew everything you eat at least 8-12 times. Eat slowly. Your body doesn't realize that you've had enough to eat until several minutes after you've had it.
#7 Tip for Fast Weight Loss
This habit not only helps in fast weight loss but it makes you healthy and fit from within.
#8 Tip for Fast Weight Loss
After sleeping for 6 to 8 hours at night, your glucose level or blood sugar level is low. After you miss your breakfast, you let the body go into a hibernation-like state, which leads to no or minimum calorie burn.
Breakfast and weight loss: Each morning, your body needs to rev up its metabolic rate and breakfast does exactly that. It keeps your hormone levels stable and helps regulate your blood sugar level, burning more calories.
#9 Tip for Fast Weight Loss
Eating more than the recommended 2500mg (1 tablespoon) of sodium each day will cause you to retain water and weight gain. Sodium holds up to 50 times its weight in water.When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight.
The urge to drink water is a good indicator that your sodium intake is too high. As your sodium levels get high your body ask for more water to dilute the sodium by making you thirsty.
A lot of bars offer salty snacks such as peanuts and chips for free, after customers get thirsty they will order drinks to quench their thirst. So watch out for salty snacks!!
#3 Tip for Fast Weight Loss
You'll get a much greater after burn effect from lifting heavier weights because of the high intensity and your body's metabolism will burn more fat to help your body recover from your heavy weight training workout.
Japanese researchers recently found that lifting weights first helps you release more growth hormone which in turn helps your body release more fat to be burned for energy while doing cardio or intervals.
#11 Tip for Fast Weight Loss
It isn't sufficient to rely on just 30 to 60 minutes of physical activity per day.
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Moving from bed to office chair, and back to bed, isn't a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you'll have fun along with the healthy weight loss.
#12 Tip for Fast Weight Loss
Stress is always detrimental to healthy weight loss in the long run. Find ways to combat stress and you'll soon realise that your diet and exercise aren't sabotaged anymore, and that you truly do see results. Look at yoga, meditation, deep breathing exercises, or simple hobbies like reading to fight stress.
#13 Tip for Fast Weight Loss
Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren't impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that'll help you stay fit forever and not short term weight loss quickfixes.
#14 Tip for Fast Weight Loss
#15 Tip for Fast Weight Loss
Various studies have revealed that slow eaters munch through nearly 70% less calories per meal. This is because eating and chewing food properly gives ample time to the body for appetite-related hormones to activate. Secret tip- Slow down your eating by putting the knife and fork down before taking the next bite. Evidence shows that this way you’ll end up eating less.
Out of sight is out of mind - and it is a highly recommended practice when it comes to food. Stock up on healthy snacks instead, and ensure that any energy packet of chips or other unhealthy snacks are stored in places that you don’t see every few minutes.
It is seriously okay to have several snacks or small meals during the day, if you are eating healthy. Keeping hunger at bay prevents mindless cravings to binge on food at the very sight of it. Opt for yogurt, fruit or fresh homemade snacks. This may sound old school, but it works brilliantly!
#16 Tip for Fast Weight Loss
Never. Yes, never eat straight from a multi-serve packet or container. The basic or natural tendency to keep reaching for the food is given a huge blow if you serve yourself from a small bowl or cup. We suggest you pour out the amount you intend to eat, and give it a stop when it’s over. Try and fight against the subliminal message of ‘no one can eat just one’.