How much calories do soccer players need?
The objective of this article is to learn how much calories you need as a soccer player depending on your level of output and training frequency. I will also teach you the optimal way to increase those calories and the source you should be eating it from.
I’m a maniac when it comes to proper nutrition.
You can’t eat poorly and expect to perform well.
Becoming a world-class football requires you to become a manager for your own body. It’s not just about going out to kick a ball.
I’ve been looking through several websites to find out how much food (fuel) you actually need to perform at your best.
The calories you need depends on your output and personal goals
There isn’t a “set” amount of calories that you need to take. That’s just stupid.
The amount of calories you need depends largely on 3 things:
- Current Physical Status
Your age, height, and weight (age can be trivial because it’s not absolute – it’s relative. I’m 23 but I feel like 16 so that’s the number I use) - Level of Activity
Do you exercise once a week or every single day? Is your exercise vigorous (soccer) or light (jogging)? How consistent are you?
Obviously vigorous exercise like soccer requires more calories than jogging because in soccer you require more energy.
If you exercise frequently then again, you’ll need higher calories. - Weight Goal
I currently weight 58kg (=127lb). Yes I’m Asian. Yes I’m skinny. And yes I want to increase my weight, so I take more calories.
How about you? Overweight? Eat less. Underweight? Dig in! Do you love your weight? Then maintain it!
Read the Slow Gains section below to see how much you should be gaining per week.
Ok, Give it to me baby, how much do I need!?
I’ve tried many calorie counters but most of them underestimate the amount you need to keep you growing, and help you recover quickly.
Calories per hour is your place to find out!
Slow Gains
On the calorie website, you can choose to gain: 1lb, 1.5lb, 2lb per week. I strongly recommend 1lb per week if you’re looking to gain weight. It’s healthier to let your body adjust itself to the weight, and if you become too heavy too quickly, it could adversely affect your soccer performance. Imagine suddenly placing a 0.5g weight strap on your legs – you’ll feel heavier and your performance is sure to drop! But if you instead place 0.1grams the first day, 0.2grams the next…your body will adjust to the weight and your performance will be consistent.
*Don’t be such a bitch about it!
One of the most important tips to keep you motivated and out of stress! When I first found out the amount of calories I need, I wanted to exactly meet that goal. I wanted perfection.
Guess what happened? I was overwhelmed and unhappy because I wouldn’t be able to meet my goal all the time.
Then I remembered my 80-20 rule. If you’re 80% on target, FUCKING GREAT JOB! For example, I need 3600 calories according to the website above.
If I consume 3000 cals/day, I’m a winner. If I consume 4000 cals, I’m still a winner.
I understand it takes time to adjust to a new diet so I learned to take it easy on myself.
In the longer-term I know I’ll be closer to my goal of 3600 calories per day on a consistent basis and I’m getting better at it.
The source of your calories
I’ll get to more on this in the future. Just remember that when you eat Carbs like bread, rice, and pasta – get it from wholemeal sources with a Low GI.
People at many times are so obsessed about calories (especially here in Japan!) that they are ignorant about other factors which come into play! I’ll help you out:
Avoid/Eliminate: High GI food, Trans fat, highly saturated fat, excess alcohol, eating less than 3 hours before bed (bad on your digestive system), sugary foods (milk chocolate/coke), etc
Eat: 5-7 servings of fruits+veggies (raw/steamed is best to retain vitamins), lots of purified/filtered water, organic (preferably), etc.
Commit to following 1 or 2 tips above and slowly build up. You’ll feel the energy 
Quick Calories
I found it extremely hard to increase my calorie intake to 3600 kcal. So I decided to eat foods with high calories (but it still has to be Grade A food!)
- Wholemeal/Wholegrain bread: 70
- Bananas: 100+
- Avocados: 200~300
- Handful of Almonds: 100+
- Veggies: they have very little calories yet you NEED to eat them to perform. MINIMUM 5 cups+ per day (mainly green vegetables)
(Reference: http://caloriecount.about.com/)
Personal Goals
Personally regarding my physical body, I’m doing extremely poorly. I made a big mistake going on a vegetarian/vegan diet (on and off) for a year. As a result, I lost 4~5kg and my body fat % is down to 6% (the latter I don’t mind)!
My current weight is 58kg. My goal is roughly 65~68kg with a body fat of 6~8%.
A vegetarian diet was great for energy. But in soccer, you need dynamic power and strength, and the aggression to win over your opponents. Meat will provide you with the energy you get from Vitamin B12 (which lacks in a veggie diet) and the proteins to repair and build your body. At the moment, I only eat meat from Chicken (breast), Fish (blue fishes like sardines with high DHA), and Plant sources to cut down on saturated fat.
