American football has its place among some of the most physically demanding sports out there. Besides brute strength, players must also have super-high stamina and agility. To keep these attributes up, practice alone just won’t cut it. The higher an athlete goes in the competitive bracket, it becomes increasingly clear how crucial proper nutrition and supplements are. To get what you want out of your body, you must give it what it needs — and that comes from your diet plan and supplementation.
This article is going to cover the different types of natural supplements that you can benefit from as an American football athlete. We’ll go into their safety, usage recommendations, and the potential advantages they offer. Let’s get into it.
1. Protein Supplements
If there’s something that all professional football players have in common, it’s their hunky builds. That’s because it’s a collision sport, and every athlete needs a robust physicality to have a fighting chance against the opposition. This heightens the importance of protein for these players as it’s necessary for muscle growth and recovery.
It’s optimal to get your protein directly from your meals throughout the day (and that’s where most of it should come from), but getting a high enough amount daily is much easier with supplementation. There are countless natural products in the market for protein supplementation.
Whey Protein
The most common type of natural protein supplementation is whey protein. Derived from milk, it’s got all essential amino acids and the body can quickly absorb it. You can have it before and/or after an intense game or training session to boost muscle protein synthesis and recovery.
Plant-Based Protein
Besides whey, there are also vegan protein supplement choices out there. They contain plant-based variations like hemp, pea, and brown rice protein. Like whey, these are also easily digestible and rich in amino acids.
2. Omega-3 Fatty Acids
Back-to-back training sessions and physically challenging games can be tough on the body. It quickly builds up inflammation in the body, slowing muscle recovery and increasing injury risks. Omega-3 fatty acids like DHA and EPA are known to combat these issues with their excellent anti-inflammatory benefits. These are found in fish oil, and many one-a-day natural supplements can conveniently get you the daily recommended dosage.
Besides reducing inflammation, Omega-3s can also sharpen cognitive ability, decision-making, and concentration — all vital tools for an athlete.
3. Vitamin D
Did you know that nearly 42% of people in the United States have a vitamin D deficiency? If you think that’s high — in African American adults, that figure goes up to 82%. Since vitamin D is crucial to our immune function and bone health, we can all benefit from daily vitamin D supplementation, and especially athletes.
The body’s main source of vitamin D is sunlight. During the off-season, athletes may not get nearly enough sun which may lead to compromised bone health and hence an increased risk of injury. Taking vitamin D supplements in the form of drops or a tablet is a quick and simple way to avoid that.
4. Creatine Monohydrate
Creatine monohydrate is one of the most researched natural supplements out there. It’s also the most popular one among “natty” bodybuilders for its remarkable advantages. Besides bodybuilding, it’s also an excellent supplement for high-intensity sports athletes because it helps replenish your ATP (adenosine triphosphate) stores. ATP is what fuels your intense, short bursts of energy in any type of intense activity.
Once the muscles become saturated with the creatine monohydrate supplementation (which can take up to three weeks depending on dosage), your body will retain more water in the muscles. Its many benefits include enhanced strength and power, allowing football players to sprint quicker, jump higher/further, and make stronger tackles.
Creatine has also been shown to reduce inflammation, heal muscle cell damage, and boost muscle growth.
5. Branch-Chain Amino Acids (BCAAs)
Last, but certainly not the least, we have branched-chain amino acids (BCAAs). Practice sessions for football players can introduce their bodies to intense and extreme strain. Putting themselves through it repeatedly leads to immense fatigue and muscle breakdown. To help with this, BCAAs have essential amino acids like valine, isoleucine, and leucine which can enhance the recovery process of your muscles.
Leucine in particular also helps initiate muscle protein synthesis, promoting the rebuilding and growth of your lean muscle mass. It also helps maintain your frame during the off-season when you may not be as active, potentially leading to muscle loss without supplementation.
Like a few other natural supplements listed above, BCAAs too can accelerate recovery times. They’ve also shown to help reduce DOMS (delayed onset muscle soreness) to reduce the discomfort you’d normally feel after a strenuous drill session or workout.
The general recommended usage for BCAAs is to consume them during, before, or after any intense activity such as hitting the gym or practice. Ingesting them in one of these three slots will maximize their benefits in terms of muscle recovery and growth. Common dosages are within the range of 5 to 10 grams.
Conclusion
American football has never been a sport for the faint-hearted. And over the years, it has only gotten more competitive. This means players need all the advantage they can get to have an edge against the opposition. Thankfully, many all-natural supplements can be of immense help when it comes to muscle growth, strength enhancement, and recovery. We’ve shared five such types in this article. Pair them with proper nutrition and training, and you’ll be unstoppable on the field. All the best!
