Q: How much and how many meals should i eat a day i am a soccer player.

A: If you are not trying to actively change your body composition (i.e. lose fat or build muscle) then just the traditional three meals per day can be good enough. The key is simply eating enough to keep your weight constant (more if you are a teenager and still growing, of course). How much food that is you probably know already -- if your weight is constant now, then your current diet is fine.

You could try eating more and see if your metabolism adjusts and your weight stays the same -- this is quite possible since many athletes don't use their metabolism to their full advantage. This may give you more energy for games and practices. To optimize your metabolism, fill out my Fitness Guide specifying 'Maintain' as the goal and use the suggestion as the starting point and then follow the instructions to customize it to your tastes and schedule. But again, this is not absolutely needed if you don't care about fat or muscle and simply want to keep your weight as is.