Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Football muscle gain

17 Jun 2025 · 1 min

Watch on YouTube

0:32

In this short instructional segment, the speaker addresses football players and introduces the concept of a "muscle meal" – a post‑dinner, pre‑bed meal designed to support lean‑mass gains before the fall season. The muscle meal is described as high in carbohydrates, moderate in protein, and moderate in fats. The speaker explains that most daily protein needs are met earlier in the day, but consuming a high‑carb, moderate‑protein, moderate‑fat meal before sleep provides the energy needed for next‑day practice and training while creating a caloric surplus that the body can use to build lean muscle. The overall message is that adding this specific meal each night can help players improve performance and muscle growth.

Chapters

Football players, here's one thing you can start doing tonight to help you put on muscle before the fall. It's called a muscle meal. It's going to help you have energy that you need the next day at practice, during your training, and it's going to give you a surplus of calories to allow your body to use it to put on lean mass. A muscle meal is a post-dinner meal that you're going to be eating before bed. This is going to be moderate fats, high carb, and also moderate protein. You should already be getting most of the protein you need throughout the entire day, but having a high-carb, moderate-protein, moderate-fat meal is going to be so good for your gains.