- Created on 28 February 2014
- Written by jack miler
- Hits: 1663
Most soccer players are on the “see food diet.” They see food and they eat it. They eat when they are hungry, stop when they are content and naturally regulate a proper calorie intake so how many calories to maintain weight.
This happens day in, day out, regardless of whether they are a 100-pound (45 kg) youth player who may need 2,000 calories or a 160 pound (75 kg) professional player who burns 4,000 calories a day (the equivalent of about two large cheese pizzas per day, or half a large pizza every 4 hours).
On the other hand, some weight-conscious soccer players see food and try to not eat it because they want to lose undesired body fat or prevent undesired weight gain. They deem food as “fattening.” They often under eat by day,how many calories to maintain weight but then commonly end up overeating at dinner. Or, they are concerned about gaining undesired body fat during the off-season, a time of low activity and often high food intake.
As an athlete, you want to fuel your body evenly throughout the day. If you need to lose weight, you can do that at night, when you are sleeping! You want to eat enough at breakfast and lunch to support your basic needs, an active lifestyle, and your training program. Eating (wholesome) calories evenly throughout the day invests in high energy, added stamina, strength, and successful playing, to say nothing of better health.
If you struggle with energy lags late morning or mid-afternoon, you might want to assess how many calories you are eating at breakfast and lunch, and then compare that to how many calories your body requires.how many calories to maintain weight Just as knowing how much money you can spend when you go shopping is helpful, knowing your calorie budget can also be helpful—if you are disconnected from your body’s ability to naturally regulate an appropriate food intake. Knowing your calorie budget can help you determine how much your body requires to:
•maintain even energy throughout the day, from morning through evening.
•fuel-up and refuel from workouts.
•exercise longer and stronger.
•lose desired weight and maintain energy for soccer.
•feel good about your eating—no guilt for enjoying those pancakes for breakfast.
Knowledge of calorie needs can be particularly helpful to soccer players who feel tired all the time. It can help you understand why you are tired. For example, if your body requires 2,400 calories a day and you skip breakfast and then eat only
200 calories of a granola bar for lunch, you can clearly see why you lack energy for your afternoon soccer practice—or worse yet, for a game during which you might burn off 500 to 1,500 calories (depending on your position and body size).
If you are weight-conscious, calorie information allows you to determine how much food you can eat for fuel, yet still lose body fat. Once you get in touch with how you feel when you eat appropriately, you’ll be better able to regulate your food intake naturally—without counting calories. Ultimately, paying attention to hunger, fullness, energy and performance is more natural—and more important—than counting calories.
Calories and more calories
Youth soccer players are calorie-burning machines. Consider that an average youth player runs anywhere from 2 to 4 miles per game, while older players and pros can cover up to 10K (6.2 miles).how many calories to maintain weight If you compute for a typical two-day tournament, that’s an amazing 10 to 15 miles per day for the youth player. Running alone burns 100 calories per mile (the equivalent of a medium banana). Toss in the other demands of the sport, the caloric requirements of just growing and existing, and you can appreciate that playing this game requires enormous energy expenditure.
In one British study of top 14-year-old swimmers, soccer players, and track athletes, all three groups failed to meet the recommendations for caloric intake (at least 3,000 calories per day for active young athletes). Soccer players were also deficient in vitamin D, zinc, calcium, magnesium, and iron. Nutritional knowledge was also low, as a questionnaire revealed. From a possible score of 56 points, soccer players averaged 15.5.
We encourage you to think of yourself as an endurance athlete—like a cyclist or marathoner—with “a banana in one hand and a sandwich in the other.” Basically, you should feel like you are eating “all the time.” how many calories to maintain weight This is because most youth players fail to eat enough. They are distracted, nervous or excited, and not focusing on food. Or, they eat a normal amount—for a sedentary person.
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