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- The dietitian for the Philadelphia Eagles shares how players get enough protein to perform their best.
- He said quinoa is a popular choice.
- Bone broth is another favorite full of protein and collagen to support muscles, bones, and joints.
If you want to fuel up like an NFL pro for better energy and muscle recovery, get creative with your protein sources.
Feeding players for success involves balancing macronutrients like carbs and protein, according to Roman Montijo, performance chef and registered dietitian for the Philadelphia Eagles.
With more than 50 players on the roster, Montijo said he works on optimizing nutrition and performance for each player's unique needs, based on factors such as their role on the team and whether it's early-season training or leading up to the playoffs.
"You can imagine the planning that goes into making sure everyone's needs and preferences are taken into account. We might switch up protein sources — chicken, steak, seafood, maybe even venison for variety — but modify the macro ratio for each respective player's plate," Montijo told Business Insider in an interview coordinated by MyFitnessPal, the official nutrition tracking app of the Philadelphia Eagles franchise.
Different protein sources offer different nutrients, so mixing them up can help ensure you're getting the most out of your meals.
"Right now quinoa and bone broth, both great sources of protein, are team favorites," Montijo said.
Here are the potential benefits of adding them to your menu.
Quinoa packs protein, carbs, and minerals in one dish
While technically a seed, quinoa is often eaten like a grain, as a vegan, gluten-free side dish, or ingredient in salads, soups, and bowls. It's a good source of plant-based protein at eight grams per serving, containing more than staples like rice or oats.
It's also a complete protein that contains all nine essential amino acids and is rich in micronutrients like folate, iron, magnesium, and zinc.
Quinoa provides a healthy dose of carbohydrates, which can fuel exercise and recovery, especially for elite athletes who need plenty of gas in the tank.
"It's important that we provide quick and sustainable sources of energy for our athletes when they're exercising, and depending on the intensity of that effort, we need to tune the macros to ensure the energy source will last through providing carbohydrate-rich foods," Montijo said.
Bone broth is rich in protein, amino acids, and collagen
Another trendy food that's caught on with the Eagles is bone broth, made from simmering animal bones in water. The result is full of protein (around 10 grams per serving), including collagen, which makes up connective tissues like tendons and ligaments and supports healthy bones and muscles.
Bone broth can help replenish electrolytes after a workout and also provides a healthy dose of amino acids, which can boost recovery.
"A player's next performance begins as soon as the previous one ends. Recovery is incredibly important for our team, not only for improved performance but also to reduce the risk of injury," Montijo said. "We're making sure that the macro mix includes carbohydrates and protein, along with micronutrients which help with muscle repair and recovery."
You can add bone broth in recipes like soups, use it to cook grains like rice and quinoa, or sip on it by itself.
Montijo said on the Eagles that each player's menu looks slightly different, based on adjustments for personal preference and needs.
"There's no one-size-fits-all approach to nutrition and its role in achieving our overall team's and individual athletes' health goals," he said.