Protein for Soccer Players: Daily Needs
Soccer players need about 1.4-1.8 g of protein per kg of body weight per day to support sprinting, recovery and muscle repair across a busy match schedule. A 72 kg (159 lb) player…
Calculate Your Protein IntakeSoccer combines endurance running with repeated sprints, jumps and tackles, creating both aerobic and muscular demands. That mix puts protein needs above pure endurance sport, particularly during congested fixture periods when recovery time is short.
Refuel after matches and hard sessions with carbohydrate plus 25-35 g of protein to restock glycogen and start repair. Spread the remaining protein across meals to support day-to-day recovery through the season.
- Daily target: 1.4-1.8 g/kg per day
- Sprints and tackles add to endurance demands
- Post-match: carbs plus 25-35 g protein
- Distribute the rest across daily meals
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
Enter Your Details
Get your personalized protein range in seconds
Frequently Asked Questions
Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.