There you have it. The nutrition basics for a soccer player. Now we just need to finish off with a general take away that you can put into action with your next meal to get you a solid foundation for becoming an elite player.

• Eat 22-24 calories times your bodyweight in pounds.
• Eat 1 to 1.5 grams of protein times your bodyweight in pounds from good sources such as:
  • Animal meat (do not be afraid of red meat)
  • Fish
  • Eggs
• Eat Carbohydrates depending on your activity level. If you are burning through your glycogen levels through explosive movements like sprinting and lifting, then you need carbs to replenish them. I recommend getting your carb intake at dinner after your day of hard work. The more research comes out, the less it seems that there is a special window right after working out that you need to get carbohydrates. To restore your glycogen levels, you have about 24 hours. So just get your carbohydrates at dinner with rice, potatoes or yams. Eat slower digesting carbs, such as vegetables, whenever you would like. As a soccer player, who is lifting, doing conditioning and practicing, you should be more concerned with not getting enough carbohydrates then eating too many. Make sure to choose the right carbohydrates, your body will thank you for it.
• Eat fat, and lots of it. Try to keep it split 1/3 from saturated, 1/3 from monounsaturated fat and 1/3 from polyunsaturated fat, making sure to keep at least a 1:1 ratio of omega-3 to omega-6 fats. Get your fats from:
  • Saturated
    • Animal fats
    • Tropical oils
    • Eggs
  • Monounsaturated
    • Avocados
    • Nuts
    • Olive oils
  • Polyunsaturated
    • Salmon
    • Fish oil (I recommend taking Cod Liver Oil daily)
    • Seeds
• Eat as much organic foods as possible. I know it's more expensive, but it is something you should strive for. Your body will thank you for it.

To round it all off, lets look at an example of what a 175 lb soccer player should be eating on an intense workout day.

• 175lbs x 23 = 4,025 calories per day.
• 175lbs x 1.5 = 262.5 grams of protein
• To replenish glycogen storages = about 500 grams of carbohydrates
• Fill the rest of your calorie needs with healthy fats.
  • 1/3 from saturated fats
  • 1/3 from monosaturated fats
  • 1/3 from polyunsaturated fats

So there you have it. The basics of nutrition for a college soccer player. Eating this way will keep your energy high, help with muscle gain, recovery and allow you to reach your potential as a soccer player. Diet is imperative, and this information is enough to get you to a solid foundation.