If you are looking to put size on try a program called P90X. The program is very intense and even caters towards athletics. Cuation, this program is extreme but works wonders…I started at 175 lbs and 22% body fat at 5’″ at 26yrs old and know down to 17% body fat after only 3 months. They even suggest what foods to eat and how much depending on what you want to do. The programs are brole down into toning, weight lose, and building muscle mass. The program is a little high priced but real worth it. I take creatine with my workout and seemed to do wonders. As far as speciallized workout for football, I have a very close friend who has been a varsity coach for 10+ years and said he has never seen anything like this program…….he started making his players do it in the off season and plans to set something up for summer workouts…..trust me, this program will give you great results!!!
This is a simple Anabolic Fasting approach; from Monday to Friday the diet would consist of 40% protein and 60% fats. On weekends the diet would be 30% protein, 60% carbs, 10% fats. Saturday and Sunday are known as „carb-loading“ days on which the bodys glycogen reserves are again filled. This is important because it’s hard to eat many calories when carbs are left out of the diet for a prolonged period of time, which can lead to strength and muscle loss, despite of the high protein intake. This problem is very easily eliminated through carb-loading.
Scientific research shows that the best way to increase the uptake of creatine is by creating an insulin spike. Insulin is an extremely anabolic hormone that transports nutrients into the muscles. The best way to create an insulin spike is by taking a serving of creatine monohydrate powder and chasing it with a glass of nonacidic juice (grape juice is the most popular), or by using creatine products that are mixed with simple carbohydrates such as Beachbody Strength and Muscle Men’s Formula . If you’re looking for more control over your sugar intake, you want to mix your creatine with another supplement, or you want to skip the sugar entirely (the creatine will still work, albeit not as well), try a pure creatine monohydrate like Beachbody Pure Creatine.