Carbs Protein and Fat

Carbohydrates are very important for soccer because it makes up the primary energy source. Fats, believe it or not, are also important; you just have to eat the right type. Proteins are part of the cells and organs and more. We’ll discuss each of these in more detail.

Carbohydrates

Carbs are the main energy source for soccer players. That is why a low carb diet like Atkins is not a good idea if you are a soccer player. Carbohydrates are taken in by the body through food and converted to glycogen. Each gram of a carbohydrate provides 4 calories. There are two types of carbs, simple and complex.

Simple carbohydrates frequently come from processed foods, but that is not the only source. Beyond candy and things like that there are good sources of simple carbs like from many of the fruits we eat.

Complex carbohydrates take the body longer to process. Because of this they provide energy over an extended period of time compared to simple carbohydrates. Complex carbs typically come from sources like whole grain breads and cereals, starchy vegetables and more.

Carbohydrates play a critical role in performance. To show you the how carbs play a role in performance we looked at one study to see the effect of ingesting a carbohydrate-electrolyte solution on soccer skills. The result of the study showed the placebo group (those that did not take the carb-elect solution) decreased performance by 14% whereas the carbohydrate group decreased performance by 3%. (This was a lab test)

The next study compared a low carbohydrate diet to a high carbohydrate diet (65%-High or 30%-Low carb intake). The two groups played 4v4 for 90 minutes. The analysis showed the high carbohydrate group performed 33% more high intensity movements than the low carbohydrate group. (2) I don’t point this study out to say 65% carbohydrate is the recommended amount but merely to show that carbohydrates do have an effect on performance.

As a soccer player you generally need to eat a high carbohydrate diet. Those carbohydrates can come from simple and complex carbs. But be careful. When you eat simple carbohydrates it should mostly come from good sources like fruits and not candy.

Generally speaking a diet of about 55-60% carbohydrates is sufficient. But, each athlete and situation is different. If you are concerned whether that matches your athlete's special needs find someone that specializes in sports nutrition to build a custom plan.

Protein

Proteins are in every cell, tissue, and organ in our bodies. Proteins are typically known to be found in meats, poultry and fish. But, they are also found in tofu, nuts, seeds, milk and milk products, some vegetables and more.

Amino acids make up proteins. Amino acids are the building blocks. 20 different amino acids come together to make all types of protein. The essential amino acids cannot be made by our bodies, and thus must come from our diet.

As you plan your diet, especially if you are a vegetarian, it’s important to know the two types of proteins: incomplete and complete.

A complete protein source provides all the essential amino acids. Complete proteins come from meat, poultry, fish, eggs and more.

An incomplete protein source is one that is low in some of the essentials. But two or more incomplete proteins can come together to make a complete protein. Do you have to eat complementary proteins together for them to be complete? It was thought that at one time, but new studies show your body can combine them if they are eaten within the same day. (4)

Fat

Through the years “fat” has gotten a bad name. Not all fats are created equal. Some fats are good while other fats are bad. We’ll sort through this to help you make proper eating decisions.

The bad fats are trans fats and saturated fats. Trans fats can be found in some fried foods, commercially baked cookies, crackers and more. Keep on the lookout for foods with trans fats. Trans fat can increase LDL cholesterol and decrease HDL cholesterol, which may increase your risk for heart disease.

The good news is that as of 2006 manufactures are required to list them on nutrition labels. Be on the lookout for products that contain trans fats, then don’t buy them.

You should also avoid diets high in saturated fats in that its been linked to coronary heart disease. The basic recommendation is to get no more than 10% of daily calories from saturated fat. You can find saturated fat in foods like: butter, ice cream, whole fat milk and more.

The good fats are unsaturated: monounsaturated and polyunsaturated fats. You should strive to meet the daily recommendations for fat intake through these avenues. Good resources for good fats come from: nuts, fish, vegetable oils, olive oil, flaxseeds and more.