Andrew Hurst

Speed and quickness cannot be taught, but size can. But even if a player bulk up for a “size” position during the off-season, mass can certainly be deleted with all the in-season training and stress of game playing. A player in high school trying to maintain 270 pounds requires about 4000 to 5000 calories per day, when training.

A player will require about 150 grams of healthy fats (1350 calories), 500 grams of carbs (2000 calories), and 250-300 grams of protein (1000-1200 calories). Healthy fat will come from sources such as almonds, peanut butter, and avocado. A simple way for students to incorporate avocado into their nutrition is to have an early morning shake consisting of: banana, greek yogurt, avocado, strawberries, and water.

This will not only help them kick start their nutrition for football, but also assist with brain power in the classroom.

As for how to apply those calories in the weight room, the break down becomes quite simple. The day after the weekly game, I suggest a player does a slow contraction, slow lower, full body lifting program at 40% of their one repetition maximum for 12 reps. A routine standardly would consist of squat or deadlift, pull-up or pulldown, shoulder press, bench press or dumbbell chest press, bar bicep curls, close grip bench press, push ups, and ab work. Then, following a similar routine, two days later a player would follow the same program, but go with 80% of their one-rep max for 3-4 reps.

Big men like Zane Beadles of the Jacksonville Jaguars are always looking for healthy ways to keep their weight up during the season. Photo by Andy Lewis/contrastphotography.com

Finally, two days after the heavy lifting day, the player would repeat the “40% day”.

This program would take them nicely into their next game day without losing muscle, and be solidly stretched out and flexible for the next game.

A meal plan would work as such:

• 4 eggs, 6 egg whites

• 2 whole wheat bagels

• 2 tablespoons of peanut butter

• 1 cup of greek yogurt

• 1/2 avocado

• Strawberries

• Banana

• 2 cans of tuna

• Mayo/mustard

• 4 slices of Ezekiel bread

• 5 ounce burger (90/10) meat and bun

• 2 Sweet potatoes

• 6 ounces of fish

• Salad and a vegetable (with olive oil)

• Protein Shake

• Muscle Milk

Maintaining weight while going through puberty is hard enough, but when you throw in a football program it becomes quite difficult. Calories are the easiest way to maintain health. Winning the nutrition game is 80% of the battle.

As always, you can contact me at Andhurst@gmail.com or find my gym at www.myfitnessstation.com