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  • Writer's pictureBig Rick Stuart

Niners Nutrition: What a 49ers Lineman Eats in a Day


The caloric needs can range from 3500 – 6000 calories per day based on individual needs and goals. The focus is always on lean protein sources, complex or simple carbohydrates, and healthy fats.


It takes some fine tuning and there is an art to creating a plan based on needs but also personal food preferences, food allergies, and motivation.


Nutrition quality matters with what we serve our players, so locally sourced and organic foods are a priority. Carbohydrates are the most important macronutrient for a football athlete due the explosive nature of the sport. However, protein and fat are important macronutrients for muscle repair and overall health and recovery.


So, what does a meal plan look like for a lineman that might need to consume 5,000 calories per day to gain weight? Take a look at an example below:


Breakfast (7:00 a.m – 8:00 a.m.)

3 Large Eggs

1/2 Cup Egg Whites

1 Cup Steel Cut Oatmeal

12 Almonds

1 Cup Blueberries

8 fl oz Orange Juice

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