Summer Soccer Training Packet - Day 28

Day 28 Motivation: "Remember that champions are made in the offseason. Use this time to push yourself harder, work on your weaknesses, and refine your skills. The effort you put in now will pay off when the season begins." - Coach Thomas Goodman

Creating a Weekly Nutrition Plan

Planning a weekly nutrition plan for a college soccer player involves ensuring you get the right balance of macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), and hydration to support you intense training and recovery needs. Here’s a comprehensive guide to creating a balanced weekly nutrition plan:

Hydration

I wrote a article on water intake in soccer it can be found here please read it: Link to Article. Next season we will be weighing before and after practice to see how much water we are losing and making sure we get that back into our bodies, water intake is vital to being at the top of your game with nutrition.

Daily Caloric Intake and Macronutrient Distribution

Caloric Intake:

Caloric intake for soccer athletes varies based on factors such as age, sex, body composition, training intensity, and duration. Here’s a general guideline for daily caloric needs, keeping in mind that individual needs may vary:

General Caloric Intake Guidelines

Adult Male Soccer Players:
Moderate Training Days: 2,500-3,000 calories per day
Intense Training Days/Match Days: 3,000-3,500 calories per day
Off Days: 2,000-2,500 calories per day

Adult Female Soccer Players:

Moderate Training Days: 2,000-2,500 calories per day
Intense Training Days/Match Days: 2,500-3,000 calories per day
Off Days: 1,800-2,200 calories per day

Macronutrient Ratios:

Macronutrient ratios for soccer athletes are designed to support their energy needs, muscle repair, and overall performance. Here’s a breakdown of the recommended macronutrient ratios: General Macronutrient Ratios Carbohydrates: 55-60% of total daily calories
Proteins: 15-20% of total daily calories
Fats: 25-30% of total daily calories
Daily Caloric Intake Example

For an adult male soccer player consuming 3,000 calories per day:

Carbohydrates: 1,650-1,800 calories (412-450 grams)
Proteins: 450-600 calories (112-150 grams)
Fats: 750-900 calories (83-100 grams)
For an adult female soccer player consuming 2,500 calories per day:

Carbohydrates: 1,375-1,500 calories (344-375 grams)
Proteins: 375-500 calories (94-125 grams)
Fats: 625-750 calories (69-83 grams)

Macronutrient Function and Timing

Carbohydrates:

Function: Primary energy source for high-intensity activities. Essential for replenishing glycogen stores in muscles.
Timing: Spread throughout the day, with emphasis on pre- and post-training/match meals.
Sources: Whole grains, fruits, vegetables, legumes, and dairy products.

Proteins:

Function: Supports muscle repair and growth. Important for recovery.
Timing: Spread evenly throughout the day, especially after training/matches.
Sources: Lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based proteins.

Fats:

Function: Provides long-term energy, supports cell structure, and helps in the absorption of fat-soluble vitamins.
Timing: Consumed with meals, should not be too high immediately before or after intense training.
Sources: Avocado, nuts, seeds, olive oil, fatty fish, and dairy products.

Daily Meal Plan Breakdown

Pre-Training/Match Meal:

Time: 2-3 hours before activity.
Content: High in carbohydrates, moderate in protein, low in fat.
Example: Grilled chicken breast with quinoa and steamed vegetables, or a turkey sandwich on whole grain bread with a side of fruit.

Post-Training/Match Meal:

Time: Within 30 minutes to 2 hours after activity.
Content: High in protein and carbohydrates to aid recovery.
Example: Smoothie with protein powder, banana, berries, and almond milk, or a lean beef stir-fry with mixed vegetables and brown rice.

Breakfast:

Example: Oatmeal with fresh fruit, a side of Greek yogurt, and a glass of orange juice.

Mid-Morning Snack:

Example: A handful of nuts and a piece of fruit, or a protein bar.

Lunch:

Example: Whole grain pasta with marinara sauce and lean ground turkey, side salad with olive oil dressing.

Afternoon Snack:

Example: Hummus with carrot sticks, or a smoothie with spinach, apple, and a scoop of protein powder.

Dinner:

Example: Baked salmon with sweet potatoes and steamed broccoli.

Evening Snack:

Example: Cottage cheese with pineapple chunks, or whole grain crackers with avocado.

Weekly Nutrition Plan Example

Monday:

Breakfast: Scrambled eggs, whole grain toast, and a side of fruit.
Snack: Apple slices with almond butter.
Lunch: Quinoa salad with chickpeas, feta, and mixed greens.
Snack: Greek yogurt with honey and granola.
Dinner: Grilled chicken, brown rice, and roasted vegetables.
Snack: Protein shake with berries and spinach.

Tuesday:

Breakfast: Smoothie with banana, protein powder, spinach, and almond milk.
Snack: Handful of trail mix.
Lunch: Turkey and avocado wrap with a side of carrot sticks.
Snack: Cottage cheese with sliced peaches.
Dinner: Baked cod, quinoa, and green beans.
Snack: Whole grain crackers with hummus.

Wednesday:
Breakfast: Oatmeal with blueberries and a drizzle of maple syrup.
Snack: Protein bar.
Lunch: Grilled shrimp salad with mixed greens and vinaigrette.
Snack: Celery sticks with peanut butter.
Dinner: Beef stir-fry with mixed vegetables and brown rice.
Snack: Low-fat yogurt with a sprinkle of nuts.

Thursday:

Breakfast: Whole grain cereal with milk and a banana.
Snack: Smoothie with mixed berries and protein powder.
Lunch: Chicken Caesar salad with whole grain croutons.
Snack: Hard-boiled eggs.
Dinner: Turkey meatballs with whole grain pasta and marinara sauce.
Snack: Sliced apple with cheese.

Friday:

Breakfast: Greek yogurt with mixed fruit and granola.
Snack: Protein shake with a scoop of greens powder.
Lunch: Whole grain pita with hummus, grilled vegetables, and feta cheese.
Snack: Orange slices and almonds.
Dinner: Baked salmon with quinoa and steamed asparagus.
Snack: Rice cakes with almond butter.

Saturday:

Breakfast: Pancakes with fresh fruit and a side of turkey sausage.
Snack: Mixed nuts and dried fruit.
Lunch: Tuna salad sandwich on whole grain bread.
Snack: Smoothie with spinach, pineapple, and protein powder.
Dinner: Grilled chicken fajitas with whole grain tortillas.
Snack: Greek yogurt with honey and walnuts.

Sunday:

Breakfast: Scrambled eggs with veggies and whole grain toast.
Snack: Sliced cucumber with hummus.
Lunch: Quinoa bowl with black beans, corn, avocado, and salsa.
Snack: Cottage cheese with fresh berries.
Dinner: Grilled steak, sweet potato, and a side salad.
Snack: Protein shake with a banana.

Monitoring and Adjustments

Adjust portion sizes and macronutrient distribution based on the player's response, energy levels, and performance feedback.
Regularly consult with a sports nutritionist for personalized adjustments and to address any specific dietary needs or preferences.

Journal Entry #28: After reading the complete guide to water intake and looking at your last 3 weeks of journal entries are you getting enough water in you each day? Do you feel that hydration is an issue, get used to drink a lot in the summer, because when season starts you will be needing almost double (and it can be hot in Iowa in pre-season).

Create a week food plan, this is a first step planning ahead on what you plan on eating. It can be as simple as you want, the goal here is to plan a week in advance with what you are eating, At university your food plan can be found online and they email it daily and you can plan that way, but next step in making a plan is planning shopping and what areas you need to add to.

Put your food and drink intake from yesterday

<< Back -------- Day 29 >>

Contact us:

Middle Neave Media
soccercoaching@middleneave.com

Follow us:

Facebook - Instagram - YouTube