How is body muscle related to the performance, you ask? Well, football players with more muscle mass have more resilience, are stronger, and suffer fewer injuries. This is because the more mass you have, the lesser the impact experienced during a collision on the field.
So how do you gain muscle mass? Explained below is a plan that you as a footballer can follow to gain mass;
- Eat more.
A big part of muscle growth depends on what and how many times you eat .Football players train to a lot. The training burns out calories. These same calories are required for muscle growth. By ensuring that you have more calorie intake than output, you give the body much-needed nutrients.
Instead of the usual three meals a day, you can arrange to have small meals after short periods throughout the day. You will have more energy for training and give your body the nutrients needed for muscle growth. Include in your small meals more protein-rich foods. Not just normal protein but gluten-free proteins. You may increase your intake using gluten-free protein powder.
Added to smoothies and milkshakes, it allows for increased metabolism. Thus faster blood flow to muscles. Providing nutrients needed for muscle growth. About two to three teaspoons of gluten-free protein powder added to your milkshake should do the trick.
- Lift weights
Lifting weights is a normal routine for players. Used to gain mass and increase body strength now, there are certain principles you need to take to ensure it is effective. Below are three steps you can take to increase muscle;
- Have short training periods – it is assumed that more lifting will lead to increased muscle. What it really achieves is fatigue. A short training period of about an hour is adequate. Once you exceed these limits, your lower testosterone levels and muscle growth hormones reduce. Train for a short period, and then allow your body to recover.
- Progressive training – you should aim to increase your training constantly.IF you did 40 reps today, do 45 the next day. This increases strength and muscle growth.
- Vary training – The human body is complex, but it has the ability to adapt quickly. By doing similar routines, you do not gain much as the body is not challenged. Try changing the routine occasionally.
- Sleep More
After eating right, then hitting the gym. It’s time to let the body do its magic. When you sleep, your mind has minimal activity. Blood that would have otherwise flowed to the brain now flows to the muscles. Providing nutrients needed for muscle growth. Sleep for about 7 to 9 hours a day. You will feel rested and have more energy to train the following day.
The plan is simple; avoid the three meals routine, instead eat more times a day, lift the weight the right way, and have enough sleep. After some time of continued consistent practice, you will surely gain enough muscle. Remember consistency is key