How Do I Plan My Meals for the Week?
Overview
Research shows girls’ and women’s soccer training creates adaptations to performance that last for weeks and months. Training improves movement skill, effort regulation, and force differentiation. The main tool we use in nutrition to support our training is called Stability. Stable meals across the week keep nutrients consistently available for your adaptation and athletic development.
Method
We start with high-quality protein to saturate the amino acid pool for repair and adaptation. Then we add fats for the trace lipids that support metabolic and anabolic hormones. Last, we add carbs to steady digestion and energy, and to preserve amino acids. We repeat this macro order every day for breakfast, lunch, dinner, and training snacks. These meals give us a stable stream of nutrients across the week so we keep adapting and performing.
Conclusion
The demands of your training schedule, playing position, and time to recover guide your meal plan for the week. A focus on Stability helps you create consistent meals that give you the energy and nutrients to play hard and get better. You know your meal plan for the week is working when your running gets faster, your effort feels lighter, and you control the ball with power and precision.
References
Ishida, Ai, et al. Seasonal changes and relationships in training loads, neuromuscular performance, and recovery and stress state in competitive female soccer players. (2021)
Perrotta, Andrew S., Physiological, anthropometric and athletic performance adaptations from completing a 1-month pre-season period. A two-year longitudinal study in female collegiate soccer players. (2024)
Jeukendrup, Asker E., Periodized nutrition for athletes. (2017)
Thomas, D. Travis, et al. Nutrition and athletic performance. (2016)
