What Is a Good Meal Plan for a Football Player in the Off-Season?

During the offseason, football players need to pay as much attention to their meal plans as they do to their exercise regimens. A diet rich in carbs is perfect for providing the body with the energy needed to carry out many offseason exercise exercises, such as running and weightlifting. Moderate amounts of protein and fat, which play important roles in muscle development, need to also be a part of an offseason meal strategy.


A majority of your offseason diet plan ought to include carbs, which are generously discovered in several types of foods, such as pasta, fruits, vegetables and whole-grain cereals and breads. Your body breaks down carbohydrates into sugar and establishments it as glycogen inside your muscle tissue up until it’s needed. When you begin your offseason exercises, your body converts the glycogen back into sugar and utilizes it for energy. Generally, carbs are more quickly converted into energy than protein and fats, but there are different sorts of carbohydrates that break down at various rates. Complicated carbohydrates are discovered in foods such as whole-grain breads and grains and take longer to transform into energy. Simple carbohydrates are found in foods such as fruits, sugar and honey. For meals prior to exercises, consist of foods with basic carbohydrates to give your body fast energy.

Fat and Protein

Your fat consumption need to not exceed 20 percent of your offseason diet plan’s everyday calories and need to consist of more ‘good’ fats than ‘bad’ fats. Excellent fats consist of polyunsaturated and mononunsaturated fats and are found in numerous plant-based foods and oils, such as nuts and grease. Bad fats come in the kind of trans and filled fats and are discovered in foods such as butter and meat fat. Since of its vital duty in muscle development, protein should be a mainstay in your diet plan. Foods that offer a healthy quantity of protein include meat, nuts, milk, cheese and veggies. Meat choices ought to be low in fat, such as turkey and chicken breast, and should be used sparingly in comparison to carbohydrate usage.

Sample Day

An ideal football offseason meal plan would consist of 3 meals every day. For instance, morning meal might consist of a toasted whole-wheat bagel with a teaspoon of peanut butter, a banana and a glass of low-fat or nonfat milk. A grilled skinless chicken breast with a plain baked potato and a side of steamed peas and carrots is a nutritious lunch. At dinner, a plate of spaghetti with ground turkey meatballs in marinara sauce, a side of steamed rice, a glass of milk and a peach would make a perfect meal to end the day.


Because your metabolism slows down after dark, eating dinner before 6 p.m. is an effective method to prevent unnecessary weight gain. If you’ve to eat after 6 p.m., keep your meal little and consist of foods that’ll supply you with a pleased sensation sooner, such as potatoes, vegetables and fruits. Avoid sugary drinks, such as soda and fruit punch, and keep your body well hydrated with a minimum of 8 glasses of water each day.

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