Nutrition

**The article below was taken from www.insidesoccer.com. This article does apply to those with certain medical conditions**

THE FOOD GROUPS

Your diet will need to be high in complex carbohydrates. It will need to have moderate amounts of protein, salt, sugars, and sodium. It should be low in fat, saturated fat, and cholesterol. All this may sound quite complicated. Yet in fact it is quite simple. You can easily follow the guidelines by eating in a balanced way, including a variety of foods from each of the five major food groups that nutritionists recognise - grains, veggies, fruits, milk and meat.

Carbohydrates

Active soccer players should get around 50% to 60% of their total calories in the form of carbohydrates - they are the fuel that makes your muscles go. That means around 3.0 grams of carbohydrates per pound of body weight. Carbohydrates should be the largest part of your meals both before training or a game and after. Your should even plan to boost your carbohydrate intake during a game with a sports drink, which is also important for rehydration. The best type of carbohydrates are rich in nutrients and obtained from 'complex' (starchy) carbohydrates found in veggies, breads, cereals, pasta, and rice, rather than the 'simple' (sweet) carbohydrates found in milk and fruits

Proteins

Many people mistakenly think that a diet rich in the protein found in milk and meat helps build muscle and physical performance. In fact, a well balanced diet has only 10% to 15% of its calories in the form of protein. Excess protein will stress the kidneys and lead to dehydration and calcium loss. Muscle size is dependent on sufficient calories from a balanced diet, physical maturity, genetics and training.

Fat

Fat in moderation remains an important part of a balanced diet fro a soccer player, and around 20% to 30% of your calories should come from fat. Fat is important for many of your functions. It is a secondary source of energy to fuel your muscles and is essential for brain and nerve function. Fat provides essential vitamins A, E, D K and omega-3 fatty acids which can help you recover quickly by reducing the inflammation and swelling when you get injured.

Tips on Eating and Drinking Before and After the Game

Build up your calorie intake in the days leading up to a game to ensure your muscles contain a good store of glycogen- the agent that powers you. On the day of a game remember that soccer is a "stop and go" sport that requires fluids and carbohydrates throughout the day of the game The night before and two hours before a game focus on carbohydrates, moderate protein, low fat foods and fluids (pasta with veggies and chicken, fruit, skimmed milk, cereal, yogurt, toast, juice). Help your muscles recover fast- eat and/or drink a high carb snack within 30 minutes after the game. Young people have different fluid needs to an adult and are more likely to get overheated when playing in hot weather, although fluid loss should also be replenished during cold weather. Studies show that sports drinks are more effective and often more reading taken than water as preventative for fatigue and dehydration. Your should drink 5 to 9 ounces of a suitable fluid every 20 minutes or so during a game or during training, and keep drinking after exercise even if you do not feel thirsty.