TEST PAGE - NFL Combine Trainer: 8-Week Program

Think of your body as a high performance engine, and don't pump it full of regular gas. It needs high octane fuel to open up and perform at its peak - on and off the gridiron.

Overview | Your Gameplan | Athletic Meal Plans | Supplements For Performance

Pro athletes are a special breed, requiring more and better nutrients than mere mortals. They think of food as fuel, their ticket to training harder. The correct approach can increase performance, decrease recovery time and provide enough energy to power through workouts.

Football, specifically, is an anaerobic sport characterized by repeated bouts of explosive strength. Playing well requires higher amounts of protein to build and repair fast-twitch muscle fibers, as well as a constant supply of carbohydrates to refuel your body's glycogen stores. Essential vitamins, which can come from whole foods or supplementation, can help athletes heal properly.

NFL Combine Trainer: Nutrition
Watch The Video - 6:07



Performance nutrition comprises three whole-foods meals and several snacks throughout the day. This includes pre- and post-workout shakes. Anaerobic athletes need as much as 1 to 2 grams of protein per day. Focus on food amounts but make sure it's quality! Select foods tampered with the least (as close to their natural state as possible). Avoid foods grown with hormones, chemicals, or anything foreign to your body. Favor organically grown fruits and vegetables as well as grass-fed meats.

Athletes need carbohydrates to fuel activity in the gym and on the field. Shoot for low-glycemic carbohydrates that provide fuel at a steady rate. Good choices include vegetables, legumes, whole grains and even potatoes.

Chicken: Eat it off the field, don't be it in the game.
Chicken: Eat it off the field, don't be one in the game.

Not Sure Where To Start?

Enter your information into the calculator below and you're ready to go! Macrountrients are given "per meal" based on 5 meals per day.

Carbohydrate Calculator

Age
Sex
Height
Weight
Goal
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In addition to the whole food meals below, eat 2 to 3 snacks per day and consume 1 to 2 servings of whey protein, preferably with some carbohydrates mixed in before and after training. One serving of protein mixed in 2% organic milk before and after training totals 500 calories, 66 grams of protein and 24 grams of carbohydrates. Don't forget to include this in your daily total!

Below are example meal plans following athletic performance nutrition principles. It's okay if your numbers don't fall squarely into this amount. Adjust the food quantity to fit your profile.

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Meal Plans

BREAKFAST - SHAKE 1

Organic Whole Milk 1/2 Cup


Whey Protein Powder 1.5 Scoops


Banana 1/2


100% Pure Maple Syrup 1 Tbsp


Quaker Old Fashion Oatmeal (slow cooked) 1/4 Cup


Organic Raw Egg 1


Ice To Taste



Nutrition Facts
Serving size: 1 Shake
Amount per serving
Calories 505
Fat 11 g
Carbs 62 g
Protein 35 g

BREAKFAST - SHAKE 2

Organic Whole Milk 1/2 Cup


Whey Protein Powder 1 Scoops


Banana 1/2


100% Pure Maple Syrup 1 Tbsp


Quaker Old Fashion Oatmeal (slow cooked) 1/4 Cup


Organic Raw Egg 1


Ice To Taste


Also Include

Banana 1


Sunflower Seeds - Raw 1oz



Nutrition Facts
Serving size: 1 Shake
Amount per serving
Calories 712
Fat 25 g
Carbs 84 g
Protein 35 g

BREAKFAST - SHAKE 3

Organic Whole Milk 1 Cup


Whey Protein Powder 3 Scoops


Banana 1


100% Pure Maple Syrup 2 Tbsp


Quaker Old Fashion Oatmeal (slow cooked) 1/2 Cup


Organic Raw Egg 2


Ice To Taste



Nutrition Facts
Serving size: 1 Shake
Amount per serving
Calories 1010
Fat 22 g
Carbs 123 g
Protein 71 g

Lunch/Dinner Weight Gain Option 1

Baked Salmon - Wild Caught 6 oz


Organic Whole Sour Cream 1 Tbsp


Mango 1


White Rice, Long Grain - Not Enriched 1 Cup


Kerry Gold Organic Butter 1 Tbsp


Strawberries 12


Raw Pineapple 1 Cup


Salad

Raw Spinach 1 Cup


Carrots 1/4 Cup


Cucumbers 1/4 Cup


Diced Tomatoes 1/4 Cup


Croutons 1/4 Cup


Ranch Dressing From Scratch 1 Tbsp



Nutrition Facts
Serving size: 1
Amount per serving
Calories 1022
Fat 39 g
Carbs 110 g
Protein 57 g

Lunch/Dinner Weight Gain Option 2
Meatballs With Spices

Ground Buffalo 5 oz


Organic Egg 1/2


Organic Breadcrumb


Organic Liver



Whole Wheat Pasta 1 Cup


Marinara Sauce 1/2 Cup


Mango 1/2


Apple 1


Steamed Broccoli 2 Cups



Nutrition Facts
Serving size: 1
Amount per serving
Calories 1029
Fat 32 g
Carbs 118 g
Protein 63 g

Lunch/Dinner Weight Gain Option 3

Chicken Breast Stuffed With Broccoli/Cheddar 7-8 oz


Kerry Gold Organic Cheddar Cheese 1/2 oz


Broccoli 1/4 Cup


White Rice, Long Grain - Not Enriched 1 Cup


Strawberries 12


Orange 1


Mixed Nuts 1 Oz


Asparagus Spears 10


Salad

Raw Spinach 1 Cup


Carrots 1/4 Cup


Cucumbers 1/4 Cup


Diced Tomatoes 1/4 Cup


Croutons 1/4 Cup


Ranch Dressing From Scratch 1 Tbsp



Nutrition Facts
Serving size: 1
Amount per serving
Calories 985
Fat 34 g
Carbs 118 g
Protein 52 g

Lunch/Dinner Weight Loss/Maintenance Option 1

Sauteed Grouper - Wild Caught 6-8 oz


Organic Whole Sour Cream 1 Tbsp


Mango 2 oz


Brown Rice, Long Grain - Not Enriched 1/4 Cup


Grapes 1 Cup


Green Beans 1 Cup


Salad

Raw Spinach 1 Cup


Carrots 1/4 Cup


Cucumbers 1/4 Cup


Diced Tomatoes 1/4 Cup


Croutons 1/4 Cup


Ranch Dressing From Scratch 1 Tbsp



Nutrition Facts
Serving size: 1
Amount per serving
Calories 604
Fat 18 g
Carbs 61 g
Protein 51 g

Lunch/Dinner Weight Loss/Maintenance Option 2

Organic Turkey Legs (Medium) 2



Baked Sweet Potato 1


Strawberries 12


Asparagus Spears 10



Nutrition Facts
Serving size: 1
Amount per serving
Calories 622
Fat 19 g
Carbs 55 g
Protein 55 g

Lunch/Dinner Weight Loss/Maintenance Option 3

Chicken Parmigiana 6 oz


Kerry Gold Organic Swiss Cheese 1/8 Cup


Marinara Sauce (As much as required)


Orange 1


Sunflower Seeds - Raw 1/2 oz


Steamed Broccoli 2 Cups



Nutrition Facts
Serving size: 1
Amount per serving
Calories 604
Fat 19 g
Carbs 69 g
Protein 39 g

Overview | Your Gameplan | Athletic Meal Plans | Supplements For Performance