2. Protein is a priority

Carbohydrates can’t be underestimated for the role they play in providing energy. Players rely on both simple and complex carbohydrates to get them through the day, but protein plays a pretty huge role as well. This nutrient is responsible for building muscle and also aiding the recovery process after a grueling workout. Leslie Bonci, RD and Pittsburgh Steelers team sports dietitian, told WebMD players should make sure to eat protein before and after every workout. She also stressed the importance of lean proteins, such as chicken and beans.

This rule holds true for all players. Even stars who aren’t trying to get huge need plenty of protein to stay strong, including punter Steve Weatherford. According to The New York Times, Weatherford eats upwards of 200 grams of protein every day, choosing eats like bunless turkey burgers. Obviously it’s working, as the article also mentioned the player can bench almost 400 pounds.

3. Even high-calorie diets should be high in quality

4. Healthy fat is essential

Though many players stress the importance of sticking to lean proteins, it doesn’t mean fat is out of the question. For those players who need to consume 5,000 or more calories a day, a diet of low-fat foods would require them to eat mountains of food.

Heather Fink, RD who specializes in sports dietetics at Indiana University Health, told IndyStar NFL athletes should get quality fats from nuts, meats, and dairy products. Avocado is another great choice for satisfying fats, and it’s also good for your heart.

5. Load up on fruits and veggies

Going for plenty of produce is the best way to get the proper amount of fiber, vitamins, and minerals. Studies continue to illustrate the importance of sticking to a diet rich in fruits and vegetables. One example from 2014 found those who ate the most produce enjoyed a significantly reduced risk of death, particularly from heart disease. Most players are more concerned with the short term effects, but the plant-based approach is still a good strategy that players have embraced. According to Bolts From The Blue, most teams offer a huge salad and fruit bar at training camp. The article also said the San Diego Chargers consume 500 pounds of vegetables and 300 pounds of fruit every week.

Some players have taken the approach even further. Defensive end David Carter famously went vegan and soon found he was faster, stronger, and feeling better than ever. He certainly has to eat a lot, but the effort seems to be paying off.

6. Start the day with breakfast

The most important meal of the day is even more important for fueling an entire day’s worth of exercise. Susan Kleiner, RD who has worked with the Seattle Seahawks told The Huffington Post she likes players to eat as much as possible in the morning. The cast of characters usually includes whole grains, eggs, fruit, and flax seeds. The Seahawks aren’t alone in their approach. Former defensive end Ryan Riddle penned a piece for Bleacher Report where he said, “Oatmeal, eggs, and a lot of juice became the early morning answer before rushing off to the training room for mandatory treatment on all reported ailments and injuries.”

7. Just say no to junk food

Though professional football players put their bodies through an awful lot of pain and suffering, it’s still no excuse to munch on chips and candy. Even snacks should be considered fuel. These foods can sometimes be the first calories players consumer after a workout, so they need to be filled with nutrition to support recovery. According to The Seattle Times, the Seahawks can count on jerky and granola bars for snacks. These foods offer a balance of carbohydrates and protein the athletes need to repair ailing muscles. The story also said team chef Mac McNabb doesn’t offer any fried items, soda, or other junk foods, with the exception of fresh cookies on Thursdays.

8. Seafood is the new steak

All the hoopla about eating more fish hasn’t done much to convince the general public to eat more of the stuff, but NFL players have completely embraced the protein. Washington Redskins chef Jon Mathieson told Edible Richmond, “I never thought these guys would eat as much fish as they do.” According to the piece, the players sometimes scarf 300 pounds of seafood a week.

Though players used to get their protein from beef, fish is almost on equal footing. A 3-ounce serving of top sirloin steak contains almost 26 grams of protein while salmon is just behind at about 22 grams for the same portion. More importantly, the salmon packs a huge dose of heart-healthy fats. If you want to get as fit as your favorite players, more seafood could be the key.