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Nutrition for
Kickers and Punters

This page is designed to give gengeral nutritional information. 

A word from Strength Coach Chris

"Kicking strength doesn’t come easy, however with the proper training, nutrition, and patience, you’ll achieve your goals. Nutrition is the most important aspect of becoming a successful athlete." 

"Understanding your body is the first step. There are many websites and tools you can use to see how many calories you use a day, we’ll call this your TDEE (Total Daily Energy Expenditure). Websites like, or will help you with this step."

"Your muscles will not grow if you do not properly fuel them. Muscle fibers require protein to rebuild and grow. A great rule to follow is you want .8 grams of protein per pound of bodyweight. For example a 175 lb kicker would want to get at least 140 grams a day. A gram of protein is worth 4 calories."

"Fats are a source of fuel that many athletes shy away from because many people automatically think that “If I eat fats then I’ll get fat.” This is completely wrong. A healthy amount of fat in your diet is necessary for your body to function, from your brain to your testosterone. A formula to figure how much fat you should have in your diet is .4 grams per lb of bodyweight. A 175 lb kicker would want at least 70 grams of fat. A gram of fat is worth 9 calories.

Carbohydrates are your body’s main source of energy. Carbohydrates come from a variety of sources from fruit to brown rice. Starchy carbs like brown rice or sweet potatoes take longer to break down and will fuel you for long amounts of time. Quick sugars like those found in candy or fruits will break down faster and give you energy much quicker. An easy way to calculate how many carbs you would need is shown below. A gram of carbs is worth 4 calories."


Example: 175 lb, 5’10 kicker who is active and works out 6 days a week. His TDEE would be 2950 calories.

140*4= 560 calories from protein

70*9= 630 calories from fat

440*4= 1760 calories from Carbohydrates

"If an athlete’s goal is to gain weight, he would eat over his TDEE.

If an athlete’s goal is to lose weight, he would eat under his TDEE. (Not recommended during the season)"


- Trinity Head Strength Coach Chris Melancon

Meal Plans

 Speak with your doctor before following or participating in any nutritional or weightlifing programs. Warmup extensivly before any workout.

Snack of the Month

PB & J Protein Smoothie

  • 1 cup frozen berries

  • 1 tablespoon all-natural peanut butter

  • 1 scoop Vanilla Bean, Designer Whey Sustained Energy

  • 2 tablespoons rolled oats

  • 1 cup soy milk

Fresh Salmon
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