Can I build muscle while playing soccer?
Yes. Playing soccer 2-3 times a week doesn't stop a skinny guy building muscle. Hard cardio sends a signal (AMPK) that slows your muscle growth signal (mTOR) for a while. It's a short brake, not a block. Eat 200-500 extra calories on game days, lift before you play or on other days, and keep them at least 6-8 hours apart.
Does soccer kill your gains?
No. Same answer if you call it football. Your body can't push "burn energy" and "build muscle" at full power at the exact same moment, so right after a hard game the growth signal is turned down for a while. It's temporary.
What actually kills gains for skinny guys who play is simpler: they burn a lot and don't eat for it.
How much more should I eat on soccer days?
200-500 calories more than on rest days, depending on how long and how hard you play. A casual hour is the low end. A full competitive match is the high end.
Skip that and the game eats your surplus. You lift all week and the scale doesn't move.
How do I fit lifting and soccer in the same week?
- Lift on days you don't play when you can.
- If it's the same day, lift first and play later.
- Keep at least 6-8 hours between the two. Lift in the morning, play in the evening.
Should a skinny guy do other cardio on top of soccer?
If your main goal is to grow, keep hard cardio outside soccer to 1-2 sessions a week. Soccer already covers a lot of it.
My case
I went from 63 kg to 83 kg (139 to 183 lb) in five years, most of it muscle, and I got there guessing. You don't have to give up the sport you love. You have to plan your food and training around it.
Read next: How many calories does a skinny guy need to build muscle? and Full body or bro split for a skinny guy?
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