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Caloric needs

If you are thin, and worried about becoming even leaner as the season goes on, especially if you are still growing, you need to eat responsibly to keep up with your caloric needs.

The more you exercise, the more you’ll want to eat—assuming you make the time and preparations to do so. A hard training session or game may temporarily “kill” your appetite, but within a few hours, after you have cooled down, you will become plenty hungry. In the meantime, remember that soccer is a game with a role for everybody: big and small.caloric needs daily Thinner players often make up in skill for what they may lack in size. Here are a few tips to help you boost calories and prevent undesired weight loss.

Six Tips for Boosting Calories

1. Eat consistently.

Have at least three hearty meals plus two or three additional snacks/meals daily. If you will miss opportunities to eat, carry snacks or a travel mug with a liquid lunch, like a smoothie or meal replacement drink.

If you are spending a significant amount of time traveling to and from soccer games, you may need to be creative and turn your car or soccer bag into a pantry.caloric needs daily Keep it stocked with non-perishable snacks like granola bars, raisins, dried fruits, nuts, trail mix, juice boxes, fig bars and other pre-packaged snacks. This way, you’ll have more time to munch on calories that might otherwise get squeezed out of your busy day.

If you or your parents tend to come back from practices or games “too tired to cook,” plan ahead and have a meal all prepared and waiting to be heated.

If you arrive home “too tired to eat,” prepare a quart of Carnation Instant Breakfast or similar liquid meal before your workout, so it will be in the refrigerator.caloric needs For an exhausted athlete, swigging a liquid meal can be easier than eating solid food. Along with that liquid meal, nibble on bite-sized calorie-dense finger foods, like a bowl of trail mix or (low-fat) cheese and crackers. This can be an easier source of calories than knife-and-fork meals that seem like a lot of effort, especially if you are the one who needs to prepare them.

2. Eat larger portions.

Some players think they need to buy expensive weight-gain powders to bulk up. Not the case; standard foods work fine. The only reason commercial powders “work” is because they provide additional calories.calorie needs calculator For example, one soccer player religiously drank the recommended three glasses a day of a 300-calorie weight-gain shake; he consumed an extra 900 calories. Although he credited the shake for helping boost his weight,caloric needs he could have less expensively consumed those calories via supermarket foods.

Nancy suggested that he simply eat larger portions of his standard fare. Doing so, he met his goal of 1,000 extra calories per day and continued to see the desired results—less expensively.

 

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3. Select higher calorie foods, but not higher fat foods.

Excess calories of dietary fat easily convert into body fat. This fattens you up rather than bulks up your muscles. And it is unhealthy if you chow on ice cream, cookies and chips. But you can boost calories by adding healthful fats to your diet, such as avocadoes, nuts, and olive and canola oil.

A wise bet for extra calories is to choose carbohydrate-dense foods that have more calories than an equally desirable counterpart (e.g. cranberry juice has more carbs and calories than orange juice). (See sidebar below).daily caloric intake By reading food labels, you’ll be able to make the best choices.

4. Drink lots of juice and low-fat milk.

Beverages are a simple way to increase your calorie intake. Replace part or all of the water you drink with calorie-containing fluids. (You don’t need to drink water to get adequate water; e.g. juice is 99% water.)how much calories per day Extra juices are not only a great source of calories and fluids, but also of carbohydrates to keep your muscles well fueled. Fruit smoothies fortified with powdered milk are another option.

If you are a growing teenage soccer player, plan to drink at least four 8-ounce glasses of milk a day (or their equivalent from other high-calcium sources) to get the calcium you need for your growing bones.caloric needs By simply enjoying 16 ounces of chocolate milk for a recovery food, which many athletes drink after playing, you’ll be halfway to your calcium- and additional-calorie goals for the day.

5. Do strength training (push-ups, weightlifting) to stimulate muscular development.

As discussed in Chapter 6, you don’t need to eat slabs of meat or protein-rich foods to build muscles. You want to eat protein-rich foods (to build muscles) as an accompaniment to a foundation of carbohydrates (to fuel muscles).

Strength training is essential if you want to bulk up (instead of fatten up). Resistance exercise is the key to muscular development. Most serious players include a strength program in their training, but even if you are a young beginner, a few simple exercises can strengthen your muscles, enhance your soccer program, and help prevent injury. Consult a soccer-specific trainer for assistance in creating a program.

6. Be patient.

If you are a thin young player, your physique will undoubtedly fill out as you get older. Know that you can be a strong and powerful soccer athlete by being well fueled and well trained. Be aware that your skinny legs may hurt your self-esteem more than your athletic ability.calory calculator The beauty of the game is that you can be successful at it no matter your size or shape, and also, over time, you will develop a toned and strong physique simply by playing the game—and,caloric needs to lose weight of course, by following a good sports diet.

The key to gaining weight is to consistently consume more calories that you currently enjoy. Simple ways to do this include choosing certain calorie-dense foods, eating larger portions at meals (particularly breakfast and lunch, because dinners tend to be large enough), and replacing water with juices and low-fat milk to keep your caloric needs. Strength training is an important part of a weight gain and sports program, so you add more muscle than fat.

 

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