Fit for Football - Muscle & Performance

Fit for Football

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In the fall, lawns, parking lots and other common areas attract their share of pickup football games. Being prepared for the game can give you — and your team — a leg up on the competition.

Creatine’s job is to create energy, which comes in handy for those quick midfield change-ups and those long sprints to the end zone.

Take 2 to 5 grams before and after games (including practices).

Octacosanol, found in spinach and wheat germ, is known to improve grip strength (good for hanging on to the pigskin) and reaction time (perfect for dodging a tackle).

Take 1 to 10 milligrams four hours before game time, with food.

Beta-alanine, when it combines with the amino acid histidine in the body, forms carnosine, which improves muscle mass (making you a harder tackle) and power (giving you quicker starts).

Take 3 to 6 grams immediately before and after games.