good eating plan for a soccer player?

Question

im 15 and weigh 120 im male
i need a eating plan to bulk up on lean muscle
because i play soccer and i nedd to stay in shape and have a body fat percentage of under 10 mine is now at 13
please suggest a weak by weak plan
with easy to get food

pls pls pls pls pls be specific foods like anctual chart

thanks

pls give specific food day by day
pls

Answer 1

Carbs and protein to give stamina and fruits, water remember to stay hydrated. ♥ i suggest pasta, bread, whole grain H20 etc

Answer 2

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Answer 3

Athletes need protein; fish, chicken, eggs, red meat, beans, etc. You need to eat very healthy; veggies, fruits, lots of water and no sodas or alcohol or illegal drugs.

Remember, that water is very important before, during and after your soccer games. Gator aid is also good because it helps to replace the electrolytes you lose in high activity. It is not a substitute for water.

Answer 4

well i also play soccer but i do not worry that much about dieting. i dont eat junk food, or soda. eat carbs like fish n chicken among other things. basically eat healthy. i run everyday n work out. thats about all i do.