[Felix The Assassin]

If you are hammering it hard during Spring 'soccer' training you can go over on your daily limit. However, once you slow down, your intake must slow down as well. If you are wanting to add mass to your frame, increase your protein intake during training.

To add muscle mass: During the off season add weight training to your routine. You do not need to spend hours doing this. For a soccer player you need leg strength, and chest shoulder strength. Therefore, work those areas; 3/4 squats, leg extensions, calf curls. Shoulder/military press, bench press, lat pull downs, basic arm curl. This will increase your mass and allow you to handle those shoulder-check-ups.

Add fish/seafood to your diet. Add more white meat and less red meat during the off season. Red meat has more protein, and some other minerals that have yet to be fully exploited. Red meat seems to actually slow down your metabolism, as well as cause an overreaction to storing the excess fat, all the while slowing the body functions down.

Veggies: Peas, beans, etc lots of them. Try 'Chick-Peas', or snow-peas. Add more true fruit to your diet, apples, pears, etc. Don't overlook the benefits of raw carrots either. Try steaming your veggies, and adding a full flavored spritzing of "Mrs. Dash or similar product. Salads? Bah. Add chicken or tuna, lots of tomatoes, radish, and mix with a light or none at all dressing, again thou, Mrs. Dash will add a bit.

Add pure water to your intake, and less soda. Pizza once a week is fine, chips and such in moderation are fine as well, just keep in mind that the more of these you intake, the harder you will have to put out in training. One normal scoop of plain vanilla ice cream for dessert will add wonders to your diet and your taste buds, and not hinder your body molding routine.