Protein is the superhero of soccer nutrition. You already know that. This vital macronutrient powers you up as a female soccer player to achieve peak performance. But with all the conflicting advice, figuring out your ideal protein intake can be confusing. Should you feel obligated to eat giant steaks or down protein shakes daily at every meal?
Let’s pump the brakes and break it all down on the protein intake you need as a female soccer player.
This article will cover protein intake basics, top food sources, timing, supplements, and science-backed recommendations so you can fuel your body optimally. Get ready to become a protein pro and perform at your highest level.
Protein Basics
Protein provides the essential amino acids that are the building blocks for maintaining and repairing muscle tissue. As a soccer player, you break down muscle fibers during training and matches. Consuming protein helps rebuild those fibers even stronger, allowing you to gain strength, speed, and power over time.
Protein also provides sustained energy by slowing digestion compared to quick-burning carbs. It also helps retain muscle mass when cutting weight by making you feel fuller and longer. Beyond physical functions, protein supports immunity, injury healing, focus, and mood regulation. That’s pretty impressive for one nutrient.
So, getting adequate daily protein as part of a balanced diet is crucial for you as a female soccer player. Without it, you may fall short of your athletic potential and be at higher risk for most common sports injuries. While most people eat enough protein, you need more as an athlete to support your higher activity levels.
Let’s look at how much protein intake you really require, but first, what are the best sources and meal plans?
Top Protein Sources
Animal products like chicken, fish, eggs, dairy, and lean red meat provide high-quality, complete proteins with all the essential amino acids. Aim for leaner cuts of beef and pork, limiting processed meats high in sodium. Cold-water fatty fish like salmon also contain beneficial omega-3s.
For plant-based protein, consume beans, lentils, nuts, seeds, and soy products like tofu and tempeh. Combine different plant proteins at meals to get a complete amino acid profile. Quinoa, buckwheat, and hemp seeds also pack a hefty protein punch for plants.
Finally, protein supplements like whey and plant-based powders can provide an easy, portable protein source around workouts and matches when food is limited. Look for brands without extra sugars or artificial ingredients. Supplements complement whole foods rather than replacing them entirely.
Protein Intake Benefits
Why do you really need protein?
Muscle Recovery
Protein rebuilds and repairs muscle fibers that get damaged during intense training and competition. It provides amino acids that form new muscle tissues. Sufficient protein allows you to bounce back stronger.
Energy and Endurance
Protein provides steady energy versus the quick spike and crash from carbs alone. The sustained energy from protein keeps you going physically and mentally for the full 90 minutes.
Immunity
Getting adequate protein bolsters immune cells and antibody production, helping you fend off sickness and infection. Illness prevention is key!
Injury Prevention
Protein contributes to joint health, muscle mass, and strength that protect against injuries. Strong yet flexible muscles also stabilize joints.
Appetite Control
High-protein foods increase satiety, control hunger hormones, and burn more calories during digestion, making maintaining an optimal physique easier.
Growth and Development
Protein supports growth and development in younger players. Teens need added protein for pubertal changes.
Recommended Protein Intake for Female Soccer Players
So, how much protein should you aim to eat daily? The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average person. However, research confirms that female athletes need substantially more – between 1.2 and 2.0 grams per kilogram – to optimize performance and recovery.
For a 130-pound (59 kg) female player, this equals 71 to 118 grams of protein daily. For a 154-pound (70 kg) player, it’s 84 to 140 grams. The exact needs depend on many factors like age, position, training load, and goals. Strikers typically need more protein than goalkeepers, for instance.
Ideally, consume 20-40 grams of protein every 3 to 4 hours, including within an hour pre- and post-workout. At least 25-30 grams per meal maximizes muscle protein synthesis. Spreading intake throughout the day is optimal for absorption.
Meal Planning and Timing for Optimal Protein Intake
Hit your protein target by incorporating lean meats, fish, eggs, dairy, beans, nuts, or protein powder into meals and snacks. Mixing plant and animal proteins ensures you get all essential amino acids. Some examples:
Breakfast
Greek yogurt with berries and granola. Egg white omelet with veggies. Overnight oats with nut butter.
Lunch
Grilled chicken wrap with veggies—salmon salad with chickpeas.
Snacks
Cottage cheese and fruit. Protein bar or shake. Trail mix with nuts and seeds.
Dinner
Turkey tacos with beans. Tofu stir fry with quinoa.
Getting protein within 60 minutes pre- and post-workout optimizes muscle repair and recovery. Try a banana with nut butter or a protein shake before training, then Greek yogurt or eggs after. Casein protein before bed maintains muscle overnight.
Staying well hydrated is also key – drink half your weight in ounces of water daily when training hard. Water transports nutrients efficiently through your body.
Individual Considerations
While the above protein recommendations suit most female soccer players, needs may vary based on the following:
- Age -Teen athletes need added protein for growth and development.
- Position – Midfielders cover more ground and need more protein versus goalkeepers.
- Intensity Level – Higher intensity, duration, and frequency of training increase needs.
- Size – Smaller players need slightly less than more prominent athletes.
- Lean Body Mass – More muscle mass equals higher protein requirements.
- Injury/Illness – Increase protein during rehabilitation and illness recovery.
Due to these factors, confirm your individual needs with a sports dietitian versus general guidelines. They can help tailor your intake specifically for optimal daily protein based on your unique profile and goals.
Sample Meal Plan for Protein Intake
To give you an idea of what sufficient daily protein could look like, here is a sample high protein day:
Breakfast: Veggie egg white omelet (25g protein)
Snack: Cottage cheese with berries (15g)
Lunch: Burrito bowl with chicken, rice, beans (35g)
Pre-Training: Banana with almond butter (7g)
Dinner: Shrimp and veggie stir fry with quinoa (30g)
Post-Training: Protein smoothie (20g)
Snack: Natural nut butter on rice cake (8g)
This provides about 140 grams of protein spaced throughout the day in meals and snacks to maximize intake and timing. For complete nutrition, pay attention to properly balancing protein with complex carbs and healthy fats at meals, too. Recording a few days of eating in an app helps ensure you meet daily protein goals.
Conclusion
As a female soccer player, you should know protein truly powers performance – as long as you consume adequate amounts. Shoot for 1.2-2 grams per kilogram of body weight daily from wholesome food sources, plus supplements as needed.
Spread protein across regular meals and snacks and prioritize intake around workouts. Staying properly hydrated aids protein nutrition, too. While needs vary, a sports dietitian can help determine your own optimal protein prescription for soccer greatness.
Now, it’s time to go eat up and dominate that pitch.
