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► Whey protein boosts your metabolic rate, getting to work almost immediately. This fast-digesting source of protein not only helps fuel muscle growth, it also protects your muscles from breakdown when you’re in a calorie deficit. When you consume whey protein after workouts, you boost your metabolic rate even though you’re not taking in many calories. The advantage of whey, particularly in cutting phases, is that it floods your system with aminos that help halt catabolism and encourage repair. Consume no fewer than 20 grams of protein after a workout. Depending on your weight, metabolic rate, and budget, consider going all the way up to 60 grams post-workout.
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!!!