How do I know if I’m Eating Enough?
Overview
Research shows girls and women aren’t eating enough to fuel their soccer performance. Eating enough is important to feel energized, recover quicker, and have the urge to play. The main tool we use to know how well we hit the mark is called TDEE. Total daily energy expenditure is a benchmark for how much you should be eating and is entirely unique to you.
Method
Calculating TDEE is the first step. What’s next is understanding how total energy from food is made up of macronutrients - Protein, Fat, and Carbohydrates. This helps create meals that give us a good mix of macros and energy. The trick is eating the right amount of macros (g) and energy (kcal) by the end of the day to stay strong and perform consistently.
Conclusion
There is a way to know if you are eating enough based on your unique characteristics and playing position. TDEE and macro ratios help you create meals that provide the energy and nutrients you can use to perform at your best. You know you’re eating enough when you feel empowered to move your body, make good decisions, and learn new skills.
References
Mountjoy, Margo, et al. International Olympic Committee (IOC) Consensus Statement on Relative Energy Deficiency in Sport (RED-S): 2018 Update. (2018)
Sims, Stacy T., et al. International society of sports nutrition position stand: nutritional concerns of the female athlete. (2023)
Brinkmans, Naomi, et al. Energy expenditure and dietary intake in professional female football players in the Dutch Women's League: Implications for nutritional counseling. (2024)
Dasa, M. S., et al. Energy expenditure, dietary intake and energy availability in female professional football players. (2023)
