National Football League players are big, fast, and efficient in their sport. What do they do to make this happen?
One thing is certain. While some players are genetically built for size, the majority devote time and effort to staying mentally and physically fit.
In order to be successful in the sport, you must have the necessary skills and knowledge. They do, however, recognize that the state of their bodies has a direct impact on how they play football.
Football players require a genetic foundation in order to grow larger and run faster. But the main thing to get big and fast is doing sprints and eating a high-calorie, nutrient-dense diet while training heavy compound movements in the gym.
This article will teach you how big NFL football players train, what they eat, what supplements they take, and how much recovery time they get in order to grow big and strong enough to succeed in the sport.
How Are Some NFL Players So Fast?
It’s logical to assume that you’ll have to train fast if you want to be fast. For years, many coaches and scientists have emphasized this concept.
We know from past experience that training with heavy weights close to 100 percent 1RM usually leads to strength gains. To put it another way, if you want to be extremely fast, you must use a lot of resistance in your strength training.
In 2018 I was at NFL Scouting Combine. This week-long showcase put NFL hopefuls through their paces in front of coaches, general managers, and scouts.
Athletes were given the opportunity to compete in their own combine at Pro Sports Experience Youth Football Camps, with competitions in the 40-yard dash, 3-cone drill, and shuttle run, which are just a few of the six main workouts performed at the real NFL combine.
Make no mistake about it:
Athletes aiming for the NFL work hard and devote countless hours to training and conditioning in order to improve their speed and strength. However, their extraordinary abilities make you wonder if they have something the rest of us don’t, particularly in terms of sheer speed.
Because there is a limited distance to gain momentum, the 40-yard dash is a difficult race. It requires explosive speed from a static start.
Slow Twitch (Type I) and Fast Twitch (Type II) muscle fibers exist in human muscles, and the amount of each in each person’s muscle is genetically determined.
Slow Twitch fibers are more efficient at using oxygen to generate more fuel than Fast Twitch fibers, and they can go for longer periods of time before becoming fatigued.
Slow Twitch fibers are abundant in marathon runners, for example.
In contrast, Fast Twitch fibers are great for anaerobic activity and can generate strength and speed quickly, but they tire out more quickly than Slow Twitch fibers.
In the 40-yard dash, athletes with a lot of Fast Twitch fibers perform exceptionally well.
Now that we comprehend the science of speed and how some people are born with it, it’s safe to say that Chris Johnson, who holds the NFL Combine 40-yard dash record of 4.24 seconds, and the other elite athletes competing are “born fast.”
However, there is no way of knowing who is “born fast” and who isn’t, and the only way to find out is to put in the effort day after day in practice and conditioning.
How Are NFL Players So Big?
To keep up with the demands of the game, football players train more intensely. Speed, agility, strength, and stamina are among the requirements.
They all follow a team and personal training schedule to stay in shape. The team coach keeps a close eye on them while they train as a unit.
Some players have personal trainers, while others have mastered the discipline of training independently.
To get big, they focus on heavy compound movements in their training. The players are aware that training takes time, commitment, and effort.
They concentrate on the core, back, chest, and leg muscles, as well as the cardiovascular, upper, and lower body. They train 2-4 times per week on average.
Football players must exercise with proper form in order to achieve their goals of being strong and powerful.
They frequently exercise in 60-minute sessions to avoid overtraining, which can lead to injury. Players try to avoid taking long breaks between sets during the sessions.
After two days of training, they take a day off to recover and allow their muscles to grow. They also train in stages to help with growth.
For example, if they do 35 push-ups this week, they will do 40 or more the following week.
The players will be more efficient, strong, and powerful as a result of this effective training.
However, training is not the only factor that contributes to their success. Having a well-balanced diet on a daily basis is critical.
Diet NFL Players Use to Get Big & Fast
Football players can build muscle and grow big by eating a healthy diet.
They use basic dieting principles, with a focus on the meal’s measurement and value. Their diet consists of three main meals per day and healthy snacks in between.
They concentrate on macro and micronutrient intake to stay healthy.
Protein
…is an important part of a NFL player’s diet. It aids in the development and repair of muscles and bones.
It also allows them to produce hormones and enzymes that allow them to withstand the game’s rigors.
The player’s diet consists of high-protein foods, and they consume one gram of protein per pound of body weight.
A player weighing 215 pounds, for example, will consume 215 grams of protein per day. This measure allows them to meet their daily protein requirement of at least 25 grams six times a day.
Staff research to determine the amount of protein in a meal to ensure that they meet their daily protein requirements.
Carbohydrates
…provide energy to the players and assist amino acids in reaching all of the body’s muscles.
Every day, the players consume two to three grams of carbohydrates per pound of body weight.
Fibrous carbohydrates help the body absorb nutrients more effectively and aid digestion.
Healthy fats
…are consumed by football players to replace fats lost during training.
Healthy fats aid in the distribution of nutrients for muscle growth in their bodies. Fats also aid in the production of hormones as well as injury recovery.
To avoid a heart attack caused by high cholesterol levels, they must consume healthy fats.
Football players drink enough water every day, in addition to eating healthy foods and snacks.
Water makes up 70% of the human body, and they need to drink half their body weight every day.
Football players lose fluid from their bodies while playing, so drinking enough water helps them replace it and keeps their muscles from cramping.
NFL players need to stay hydrated because it lowers their risk of injury and allows them to perform at their best while on the field.
Staying hydrated in the gym allows football players to perform at their best, resulting in better results and bigger muscles.
Supplements and Recovery
Supplements are taken in addition to a healthy diet, not as a substitution for it.
The supplements used by the NFL players must adhere to the policies and regulations of the World Anti-Doping Association. They take them to put them through high-intensity training and help them reach their full potential. In the event of an injury, the supplements also assist them in recovering quickly.
The following are some of the supplements:
Caffeine
Caffeine is a stimulant obtained from coffee consumption. When the players have their breakfast, they drink this supplement in tea.
It allows them to improve their endurance while participating in physical activities such as running, jumping, and sprinting. Caffeine abuse, on the other hand, disrupts the sleep patterns and quality of football players.
Creatine
Another supplement that footballers use to improve their muscle mass and strength is creatine.
It increases their strength while exercising and playing, allowing them to grow larger. Before and after training, the supplement is taken.
To achieve the best results, football players must consume three grams per day for at least 30 days.
Vitamin D
Football players regularly consume 5000IU of vitamin D on a daily basis. This vitamin can be obtained by sunbathing, but most players will need to take a supplement because they do not sunbathe.
It benefits them by boosting their immune system and improving their bone health. It also aids the players’ bodies in absorbing calcium, which strengthens and strengthens their bones.
Amino acids with branched chains
The supplement aids the players’ bodies in constructing the necessary building blocks for rapid protein absorption.
B-Alanine
Beta alanine is a supplement used by football players to improve muscle strength. They consume 1.6 to 6.4 grams of sugar per day, spread out throughout the day.
Probiotics in various forms
Another supplement that helps players is multi probiotics, which aids in the breakdown of food during digestion as well as the quick absorption of nutrients.
Recovery
Footballers require rest and recovery time in addition to training, a healthy diet, and supplements.
The majority of players train two to four times per week. The rest of the days are for them to relax and recover.
Rest from training and playing allows them to become bigger and stronger, allowing them to excel in the sport. The players unwind their minds and bodies by watching television, reading a book, or listening to a podcast during this time.
They also use foam rollers to massage their sore muscles and help their bodies break down lactic acid.
During the recovery time, the players can go for a walk and get some fresh air while also relaxing their bodies. They also have time to sleep and re-energize. They plan their meals and personal training schedules for the coming week during this time.
