THERE ARE FOUR KEY INGREDIENTS TO THE NUTRITIONAL FRAMEWORK

1 PROTEIN

According to the Academy of Nutrition and Dietetics (see researched articles) protein is an essential nutrient in the young player’s diet. It helps them build and repair muscle, which is especially important for athletes. About 12 to 25% of an athlete’s caloric intake should come from protein. Up this if you want to specifically build lean muscle.

Excellent lean muscle-building protein is found in:

Eggs: The perfect protein and their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

Lean meats like skinless chicken, beef and turkey: These are power-packed protein sources, but any saturated fat should be removed. Eating too much fat before playing football may leave young players with less energy than they need. It can also cause digestive unrest, such as gas or an upset stomach.

Nuts: A must for anyone struggling to put on muscle weight. 28g of cashew or almonds contains 150 to 170 high quality calories. Nuts are the perfect blend of protein, fats and fibre.

2 COMPLEX CARBS

According to the Mayo Clinic, carbs should account for about 45 to 65% of caloric intake for active people. Some carbohydrates are healthier than others and more beneficial to building muscle. For example, wholegrain products usually contain more fibre, vitamins and minerals than refined alternatives. Look for wholegrain breads, brown rice, wholegrain pastas and cereals relatively low in fat and sugar.

A couple of good examples to help build lean muscle

Brown rice: A slow-digesting wholegrain that provides longer-lasting energy throughout the day and during workouts.

Fruit and vegetables: deliver a powerpacked punch of nutrition and slow-digesting fibre. Together, they help keep your energy levels high and your appetite in check for hours. Beets in particular are a good source of betaine, also known as trimethylglycine which supports liver and joint health and has been shown in clinical research to increase muscle strength and power.

Quinoa: in addition to being a slow-digesting carb and high in protein, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains. It is a little pricey though and not on every man’s daily menu.

3 DAIRY

Certain dairy products also play a role in building lean muscle power:

Milk: Milk contains whey and casein, rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk though and should be sought if budget allows.

Cottage cheese: The casein protein found in cottage cheese is the slowest-digesting protein you can eat, so it prevents catabolism while you fast during the night.

Greek yoghurt: A whopping 20g of protein per cup, and fewer carbs (9g per cup), than regular yoghurt. It is also a good source of casein protein.

4 HEALTH FATS

You need to make sure you don’t over-indulge in the fats department but it is essential to make sure your framework contains a healthy mix of nuts, avocados, olives, cheese, dark chocolate, seeds and fatty fish. Healthy, unsaturated fats help to reduce risk of heart disease, lowers your cholesterol and reduces inflammation throughout the body. Fats do have a higher calorie count but are critical for a healthy balance and lifestyle.