Bulking up AFL style

BY LISA SUTHERLAND, SPORTS DIETITIAN AND FITNESS CONSULTANT, HAWTHORN FOOTBALL CLUB
FRIDAY, JUNE 04, 2004

AFL footballers are full-time athletes with demanding training schedules. Like all elite athletes, they realise the importance of a healthy diet for optimal training and performance. Training goals in AFL vary at different stages of the season, with dietary requirements varying accordingly. To gain an edge and make the most out of training and diet, preparation must commence well before the competitive season begins.

The two main pre-season goals are:

to lose body fat gained during the break from training
to increase muscle mass to develop strength and speed for the season ahead

The dilemma facing younger, leaner players is that energy or kilojoule requirements are often extremely high. Sports dietitians at football clubs take this into account when advising players on appropriate eating for optimal body composition. Players have their body composition assessed regularly to monitor weight, body fat and muscle mass changes.

Kilojoules are increased to fuel:

general growth
muscle mass gain
energy for training

At some stage during the season, training at a club such as Hawthorn may include three weights sessions, four skills sessions, one to two sprint or run sessions, and some recovery sessions in between. The challenge is to maintain a high kilojoule intake that can fuel this activity, along with matchplay, while meeting specific player goals for increased muscle mass.

A good quality, varied diet is an essential base to ensure dietary requirements are met. Nutrition supplements are effective and convenient when used in conjunction with a balanced diet to help meet increased nutrient requirements during heavy training periods. Protein supplements such as Aussie Bodies Weight Gainer, Protein FX and Protein Revival are extremely useful for athletes trying to increase muscle mass but keep body fat levels low.

Protein is critical for muscle growth. Protein provides the amino acids (building blocks) for muscle repair. Amino acid availability is essential following high-intensity exercise.

There are two key points to keep in mind when combining a resistance training program with a mass gains nutritional program:

adequate protein intake is essential to support muscle mass gain and recovery following exercise
total energy intake is more important than excessive protein intake for maintaining and increasing muscle mass

Foods containing approximately 10g protein include:

2 small eggs
300mL low-fat milk
30g reduced-fat cheese
70g cottage cheese
200g low-fat yoghurt
35g lean red meat (beef, pork, lamb)
40g skinless chicken
50g fresh fish, tuna or salmon
140mL Protein Revival
13g Perfect Protein
½ Protein FX bar

While protein is important, it is also essential to include carbohydrate in the diet to ensure optimal energy levels for training sessions and games. AFL footballers do a combination of strength, anaerobic and aerobic training and for this reason need a range of different nutrients in the diet. Carbohydrates provide most of the fuel for intermittent exercise and adequate stores are critical for maintaining energy levels and sustained performance. Individual carbohydrate requirement is highly specific to physiology and exercise patterns. Adequate carbohydrate also helps to protect body protein stores from being broken down as fuel source, as the carbohydrates are used in preference. Foods that are high in carbohydrates include: pasta, noodles, rice, bread, potatoes, cereal, fruit, sweetened dairy foods and sports drinks.

For optimal body composition it is also important to keep fat intake low.

Ways to reduce fat intake:

remove fat and skin from meats and chicken
use low-fat dairy foods
use minimal amounts of oil, butter, margarine and cream
avoid deep fried foods and pastry products
limit take-away and highly processed foods
be aware of hidden fat in biscuits, cakes, chips, confectionery, etc
learn to read labels and identify fat in foods

Practical nutrition strategies to promote muscle mass gain:

Eat frequently: at least every 2-3 hours
Consume 6-7 medium sized meals/snacks per day
Choose foods that are high in kilojoules, carbohydrate and protein
Include protein in most meals/snacks
Keep total fat intake low, but include small amounts of healthy fats

Case Study: Zac Dawson

Zac is a young Hawthorn ruckman or key position player who has been developing physically at VFL level. Zac has realised the benefits of increased food intake, with a focus on increasing protein in the diet. He has made some big changes to his diet during the pre-season and experienced a weight gain of 4.5kg over 4 months.

Height: 195cm
Weight at start of pre-season: 78.9kg
Weight at start of season: 83.4kg

Zac increased protein intake by increasing protein foods in his diet, such as meat, fish, chicken, eggs, milk, cheese and yoghurt. He also incorporated Aussie Bodies Weight Gainer 2-3 times per day, with milk, choosing protein drinks and snacks, such as Protein Revival, Protein FX bars and flavoured milk drinks, immediately after training.

Zac continues to maintain a higher protein intake and plans ahead to ensure consistent high-kilojoule, well-balanced meals and snacks.

Zac's sample meal plan:

Breakfast

2 toasted sandwiches with low-fat cheese (or baked beans, or ham and low-fat cheese)
1 banana
500mL milk drink

or

1 cup natural muesli OR 3 cups wheat flake cereal with low-fat milk
200g tub yoghurt
375mL Protein Revival

Mid-Morning (post-training)

500mL Perfect Protein adding banana and yoghurt; or 500mL Weight Gainer
piece of fruit or muesli bar

Lunch (take from home as often as possible)

2 sandwiches/rolls/pita bread with skinless chicken or turkey or tuna or low-fat cheese and salad
500mL softdrink or cordial

or

large serve pasta (3 cups) with chicken/tomato based-sauce and low-fat cheese
500mL flavoured milk

Mid-Afternoon

500mL Perfect Protein or Weight Gainer
1 banana
wholegrain dry biscuits with low-fat cheese

Dinner

300-400g of either meat/fish/chicken; or 4 eggs (2 yolks, 4 whites)
2-3 cups cooked rice/pasta/bread/potato
3-4 different vegetables, large serves

options:

grilled steak with vegetables (including potatoes)
baked fish and vegetables with rice
2-3 cups pasta with tomato-based sauce containing chicken or tuna or beans or mince
meat/chicken and vegetable casserole with rice
beef/chicken and vegetable stir-fry with noodles or rice

After Dinner

Low-fat yoghurt or custard with fresh/canned fruit

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