I love football. It is my favourite spectator sport. For a long time I have had an interest in the nutrition and behavioural practices that can improve the performance and health of footballers. This has included analysing blood and saliva samples from premier league players and providing advice to clubs about how to limit illness risk and nutrition for performance and recovery. I have worked with the sport science and medical support teams of Chelsea, Manchester United, Manchester City and most recently Leicester City who I am also an avid supporter of. Several of my past students work on the coaching and sport science support staff at the Foxes. I have recently been a member of the UEFA Expert Group on Nutrition in Elite Football and a coauthor of the Expert Group Statement which is a comprehensive review paper about what players should be eating and drinking to support their health, performance and recovery. Following my 3-year involvement in the writing and editing of the UEFA Expert Group Statement on Nutrition in Elite Football - which was published in April 2021 in the British Journal of Sports Medicine - I have written a book for the general public (and particularly the amateur player) on Football (Soccer) Nutrition. Two elite performance chefs, Rachel Muse and Bruno Cirillo, have provided numerous meal recipes for the book and it was officially released in January 2022.

Below are some articles that provide some insights into elite football nutrition and give you an indication what the content of the book is going to be like. Plus, I've got lots of comments, quotes and anecdotes from top players, managers and nutritionists. All are informative and some are quite surprising and amusing. My new book should both educate and entertain you!

Two Of My Favourite Football Clubs With The Sport Nutrition 3rd Edition Book In Languages To Suit Both!

Nutrition for training in football

In addition to playing matches, players have to train regularly to maintain fitness, learn and practice new skills and try out new tactics and dead ball situations. During the season the average training loads of players are somewhat less than those experienced in match-play including: total distance (7 km vs. 10 km), high speed running distance (300 m vs. 1150 m), sprint distance (150 m vs. 350 m) and average running speed (5 km/hour vs. 7 km/hour). Absolute daily training loads depend on many factors. For example, the day after a match is usually a rest/recovery day for the players that had some game time; some training sessions on subsequent days will focus on high-intensity work while others will focus more on tactics and free-kick/corner drills, particularly as the next game approaches.

In the traditional in-season scenario of one match per week, players may complete four or five “on-field” training sessions where the absolute training load will vary from day-to-day according to the coach’s aims and the proximity of the next game. Players may also undertake additional “off-field” sessions, such as jumping and running performance tests, strength training, cycle ergometer work and other gym-based activities. The aim is to stimulate both aerobic and strength training adaptations while simultaneously rehearsing technical skills and tactics.

Carbohydrate requirements for training

The main stores of carbohydrate (CHO) in the body are in the form of glycogen, a large molecule composed of thousands of linked glucose (blood sugar) molecules that can be broken down rapidly when needed as a source of energy. Given the role of muscle and liver glycogen in supporting energy production and performance in moderate to high intensity exercise, meeting daily CHO requirements for football training is a priority. The energy expenditure of outfield players (during a 7-day in-season micro-cycle consisting of two games and five training days) from the English Premier League was recently quantified as about 3500 calories per day with goalkeepers’ energy expenditure being about 600 calories per day less. Although players can adjust their daily CHO intake according to the perceived load, they are generally recommended to consume about 4 g CHO/kg body mass (BM) on most training days, with 6 g CHO/kg BM on the day before a match and match-day itself and up to 8 g CHO/kg BM on the day after a match.

Alternatively, given the lower absolute daily training loads on typical training days (i.e. one session per day in a one game per week micro-cycle), daily intakes ranging from 3-6 g CHO/kg BM may be sufficient to promote fuelling and recovery. In accordance with the lower absolute loads during training, it is unlikely that most players require CHO intake during the training sessions themselves. High CHO foods include potato, rice, pasta, corn, cereals, bread and several fruits including banana, apple and mango. CHO intake can be further supplemented with sports drinks, gels and energy bars.

Protein requirements for training

Daily football training places stress on the muscles and tendons, and there is a need to remodel and repair these protein-containing structures to maintain and improve their integrity and function. Players may benefit from provision of higher quantities of protein than are needed by the general population. The recommended daily allowance (RDA) for protein is 0.8 g/kg BM/day but higher intakes up to 1.6-2.2 g/kg BM per day appear to enhance training adaptations. Such a level of protein intake can easily be achieved from a mixed diet provided the energy intake is sufficient to meet the demands of training. For that reason special protein supplements are probably not needed for most players, though they provide a convenient (especially in the post-training and post-match periods) and easily digestible alternative to foods. Where protein supplements are consumed at a dose of 0.3-0.4 g/kg BM per meal, whey protein is considered superior to other sources (e.g. casein, soy, collagen etc), owing to its higher leucine content and digestibility. Leucine is one of the 20 amino acids that are found in protein but it is considered to be a special amino acid in that it is the only one that is known to directly stimulate muscle protein synthesis.

Ideally, 3 or 4 discrete protein-containing meals should be consumed each day, with at least 0.4 g/kg BM per meal. This is somewhat different to the usual pattern of protein intake for most people whereby protein content tends to be highest in the evening meal and lowest at breakfast. The recommended feeding strategy requires judicious planning of meals to emphasize protein at each eating occasion to provide a sufficient dose to stimulate body protein remodelling. Dietary protein quality may be important for players as the essential amino acid leucine – highest in dairy proteins and meat – is an important trigger for muscle protein remodelling and all the nine essential amino acids must be provided. Animal sources of protein are generally superior to plant foods in this respect. Emerging research on protein consumption before sleep suggests that this may be important for football players. Overnight is a natural regenerative phase and yet is also a time when nutrient intake is usually low or absent. Preliminary evidence supports pre-sleep protein ingestion at a dose of about 0.4 g/kg BM a few hours before bed-time to improve training adaptation during periods of high training volume. Good food sources of protein include meat, poultry, egg white, fish, prawns, milk, cheese, beans and pulses. Bread, rice and pasta also supply some protein.

Fat requirements for training

Dietary fat is an important part of a player’s training nutrition as an energy source, a source of fat-soluble vitamins and essential fatty acids. Players are often advised to adjust fat intake to allow protein and CHO requirements to be met within total energy targets and to follow community guidelines regarding a minimal intake of harmful trans fatty acids and a limited intake (up to 20 g/day) of saturated fats. This typically leads to a fat intake of 20-35% of total dietary energy. While some players may restrict fat intake to reduce total energy intake or because they think it is “healthy”, over-restricting fat intake to less than 15-20% of total daily energy intake often requires an unnecessary avoidance of a range of foods with valuable nutrient contents. Good food sources of healthy unsaturated fats include avocado, oily fish like salmon, sardines, trout and mackerel, vegetable oils, nuts and seeds. Foods that contain some saturated fat but are also nutricious include eggs, milk, cheese and yoghurt.

Essential micronutrients for training

The demands of both training and match-play for elite footballers may also increase the requirements for some micronutrients to support metabolic processes within the body. There are many different classifications of micronutrients, including vitamins, minerals and trace-elements essential for growth and development of the body. The most frequent cases of sub-optimal status are for vitamin D, iron and calcium. Occasionally supplements may be required for these micronutrients. Deficiencies of others are very rare but a daily multi-vitamin tablet supplying the RDA for all 13 vitamins can be taken for insurance without any risk to health, particularly if dietary energy intake is being restricted to lose excess weight during preseason.

Vitamin D: Inadequate vitamin D status has been reported to impair muscle function and recovery and to compromise immune health, so it is essential that football players who are deficient are identified and treated accordingly. Vitamin D is a unique vitamin in that it can be synthesised in the skin via sunlight exposure, with less than 20% of daily needs typically coming from the diet. The average daily intake across the world is approximately 100-250 IU, which is less than the current RDA of 400 IU in the UK. The ability to synthesise vitamin D from sunlight is dependent upon geography and meteorology with the UVB radiation being insufficient to convert 7-dehydrocholesterol in the skin to vitamin D in the winter months at high latitudes (i.e. Northern Europe including the UK). Given that many footballers reside in countries far from the equator, and that many of them use sunscreen during the summer months, it is not surprising that footballers occasionally present with vitamin D deficiencies. If a deficiency is observed (it can be detected using a blood test) or anticipated (e.g. in the winter months) then a supplement of 2000-4000 IU/day of vitamin D3 is recommended. Higher doses can be harmful and are not recommended. Good dietary sources of vitamin D include red meat, liver, egg yolk, oily fish, mushrooms and fortified foods – such as most fat spreads, some breakfast cereals and milk (in some countries).

Iron: Iron is important for oxygen transport in the blood and for burning fuel in the muscles, heart and other tissues of the body. It is also essential for immune function. The current UK RDA for iron is 14.8 mg for females and 8.7 mg for males. Iron deficiencies may present as lethargy and reduced performance and can be identified through blood screening. A diet rich in iron, particularly red meat, liver, tuna, seafood, green leafy vegetables, beans, nuts, seeds and vitamin C (which assists the absorption of iron from plant food sources) is recommended to avoid the development of iron deficiency. Iron supplements are only recommended after consultation with qualified medical and dietetic practitioners as otherwise there is a real danger of harmful iron toxicity.

Calcium: Calcium is important for maintenance of bone, muscle contraction, and nerve conduction. The largest store of calcium in the body is in the skeleton and this store is mobilised when dietary intake is inadequate, leading to demineralisation and weakening of bone which increases the risk of fractures. Dairy products (e.g. milk, cheese, yoghurt) are the main dietary sources of calcium, but it is also found in green leafy vegetables, nuts and soya beans. The UK RDA for calcium is 700 mg/day for adults and 1000 mg/day for adolescents. If supplements are to be used, calcium carbonate and calcium citrate are well absorbed.

Finally, a note about drinking alcohol

Although drinking large volumes of alcohol is no longer common in professional football compared with 20 years ago, players may still occasionally drink alcohol in social settings with teammates, friends and family, or as a means to relieve stress, anxiety or depression and this more likely to occur after a match. Occasional intake of small amounts of alcohol is not harmful, but players should be aware that imbibing alcohol can interfere with recovery by impairing the ability to (a) restore liver and glycogen reserves, (b) repair damaged muscle and (c) achieve rehydration. Drinking large doses of alcohol in a single session (binge drinking) can also directly suppress immunity and players should therefore minimise or avoid alcohol intake during key blocks of training and following match play when recovery is a priority.

Match-day nutrition in football

An elite soccer player typically covers at least 10 kilometres (6 miles) in a 90-minute match with about 600 metres covered at full sprint speed. Heart rate is maintained at about 85% of maximum and the total amount of energy expended by players who complete the full 90 minutes is about 1600 calories with around 60-70% of that energy coming from carbohydrate. Match-play involves not only running but also various in-play actions, such as jumping, tackling, passing, dribbling and shooting. In addition mental functioning is important for timing of ball strikes and tackles, quick reactions, passing accuracy, decision making and staying concentrated. All of these are affected by fatigue. Minimizing fatigue relative to the opposing team is an important strategy, because most goals are conceded in the last few minutes of each half and are attributed to fatigue. Appropriate nutrition can address two of the major contributors to the development of fatigue, namely carbohydrate depletion and dehydration. Some supplements like beetroot juice and caffeine can produce small improvements in performance in some players. Recovery starts immediately after the match ends and nutrition is crucially important at this time too, particularly in congested fixture periods when the next match can be less than three days away.

Pre-match Nutrition

On match day, it is generally recommended that players consume a carbohydrate-rich meal 3 to 4 hours before warm-up so play can begin with adequate carbohydrate (in the form of glycogen) stores in the liver and muscles. After a night’s sleep the glycogen stores in the liver will be 50% depleted and these need to be topped up before the match as the liver supplies most of the blood sugar (glucose) that will be used by the brain, heart and muscles during exercise. Higher carbohydrate intakes before and during matches can delay fatigue and enhance the capacity for

intermittent high-intensity exercise. Carbohydrate ingestion also seems to improve passing, dribbling speed, and shooting performance, but the effects on sprinting, jumping, and mental function are less consistent. Players should also aim to start the match well hydrated. This can usually be achieved by drinking 500 to 1,000 millilitres of water 1.5 to 2 hours before kick-off. Some clubs encourage players to ingest a pre-match ergogenic supplement. One strategy is to drink a 70-millilitre concentrated beetroot juice shot 2 to 3 hours before kick-off and a second shot that contains 100-200 mg of added caffeine 1 hour before kick-off. Both nitrate (the active ingredient in beetroot juice) and caffeine are known to improve endurance by different mechanisms, so combining the two could have additive effects. Caffeine may also improve mental function. This particular strategy was used by the Leicester City squad during their title winning season in 2015-16.

In-Play Nutrition

Scientific studies using protocols that simulate soccer matches have reported performance benefits when carbohydrate is consumed during exercise at rates of about 30 to 60 grams per hour. It seems that most elite players are consuming amounts that are at the low end of this scale. For example, players in the English Premier League reportedly ingest, on average, 32 grams per hour just before and during a match. This may be attributed to the match rules, which limit intake to warm-up and half-time, and the fear or actual experience of gastrointestinal upsets during match play.

Dehydration is commonly reported after a soccer match because sweat losses (governed by the intensity and duration of play and environmental conditions) exceed fluid intake (governed by hydration opportunities and individual drinking practices). In cool conditions, net fluid losses are quite small, typically 1% to 2% of body weight, which has little if any effects on endurance and mental performance. As long as dehydration is limited to moderate levels (no more than 2.5% of body weight), it seems that current drinking practices are not a major concern for performance in temperate (13-22°C) conditions.

In hot conditions, greater fluid losses in match-play due to losing sweat at rates of up to 2 to 3 litres per hour could impair players’ performances. For example, in elite soccer matches played in hot environments (over 28°C) , players have been observed to exhibit reduced performance of repeated sprint and jump activities and substantially reduced amounts of high-intensity running in the final 20-30 minutes; this was mostly attributed to increased body temperature and dehydration. It is possible that drinking larger volumes than usual and more frequently could prevent some of the larger effects on performance in hot environments. Some players will sweat much more than others, so hydration strategies require an individualized approach to prevent excessive dehydration in heavy sweaters.

Half-time Nutrition

Practical issues and the rules of the game limit opportunities for hydration and carbohydrate intake within a match, so opportunities before the match and during half-time are more important than in many other team sports. Players can rehydrate according to thirst or their anticipated body weight loss at half-time and should be encouraged to drink at least 250 millilitres of water or a suitable sports drink. A carbohydrate–electrolyte sports drink containing 4 to 8 grams of carbohydrate per 100 millilitres is probably the most appropriate choice. Taking a caffeine supplement at half-time can also be considered, particularly if caffeine was not ingested before the match. Chewing gum containing 100 milligrams of caffeine is readily available and is a suitable choice because it allows for rapid absorption of caffeine (directly through the lining of the mouth) compared with tablets or drinks.

All match nutrition strategies, including the use of supplements, should be practiced in training and during minor matches to allow individualized protocols to be developed. In training sessions, individual player sweat rates can be determined under different environmental conditions (i.e., cool, temperate, and warm weather) so fluid replacement needs during match play can be predicted with a reasonable degree of accuracy. Weighing players during competitive matches or half-time is obviously unrealistic.

Post-match Nutrition

In addition to energy expended and fluid loss through sweat, players will use around 60% to 80% of their muscle glycogen stores during a match. The energy, fluid, and carbohydrate lost can be easily replaced in post-match meals. These losses are not a major issue when the next match takes place at least 6 or 7 days later. However, failure to quickly restore muscle glycogen levels back to normal may impair training quality and match performance when the next training session or match is only 2 to 3 days away.

Players often suffer from soreness due to some exercise-induced muscle damage and soft tissue injuries from collisions and tackles during match practice or match play. Structural muscle damage is difficult to prevent altogether, but muscle soreness and the associated drops in strength and power that occur in the following days might be reduced to some extent by nutritional strategies during the post-exercise period. These strategies include the intake of protein (meat, fish, poultry, beans and milk are all good food sources) and foods rich in anti-inflammatory and antioxidant phytochemicals such as berries, cherries, cherry juice, dark chocolate, and green tea, that can reduce muscle damage and soreness.

During congested fixture periods when matches take place 2 to 3 times per week with some away games requiring long-distance travel, the appropriate timing, quality, and quantity of post-match meals can play critical roles in recovery. To optimize muscle protein synthesis for repair and recovery, meals and snacks should be scheduled to target intakes of 20 to 25 g of high-quality protein in 3 to 4 hour intervals. Furthermore, consuming a high-protein shake that contains 30 to 60 g of protein an hour or two before bed-time can enhance overnight protein synthesis. There is also a need to restore liver and muscle glycogen with carbohydrate intake and to begin this at an early stage of recovery, because muscle glycogen synthesis is impaired in the presence of muscle damage, which slows post-match recovery. To rapidly replenish glycogen stores, post-match meals should target a carbohydrate intake of about 1 g per kilogram of body weight per hour for 4 hours (equivalent to a total of 300 grams of carbohydrate for a 75 kilogram player). In addition, when the goal is to optimize muscle glycogen stores, daily carbohydrate intake should be increased from 5 g per kilogram of body weight per day (the typical intake of a professional footballer) to about 7 g per kilogram of body weight per day. The need for fluid replacement to replace sweat losses should also be addressed in first hours of post-match recovery.

Dietary supplements in professional football

Good nutrition choices can support the health and performance of footballers, whereby the intake, type, quantity and timing of foods, fluids and supplementation can optimise the performance and recovery of players within and between matches. Several other foods and supplements may help to promote health and reduce illness risk during the season. Here we look at some of the more common supplements used in elite football to boost performance and recovery.

Sports foods: Footballers will have clear nutrition guidelines to follow on training and match days. Due to the usual organisation of training sessions in a day (concurrent ‘on pitch’ sessions followed by resistance work) with limited breaks in training and match play, it isn’t always possible for players to consume foods in the form of meals. After a match when it is important for players to start refuelling as soon as possible to promote recovery, finger-food and sports foods will often be provided in the changing room and during travel after away games. In this situation sports foods providing appropriate amounts of carbohydrate and protein can provide a convenient alternative to proper food to meet nutrient targets. Products with good evidence for consideration include carbohydrate-electrolyte drinks, carbohydrate gels, sports bars and confectionery, recovery shakes, protein drinks and liquid meal supplements.

Supplements for performance:

Some dietary supplements may be effective in improving performance of footballers although there is no guarantee that they will work for everyone. It is important to try these out in training first before being applied in a match situation in case of adverse side effects like tummy upsets.

Creatine:

Increasing dietary creatine can increase the creatine (and more specifically the creatine phosphate) content of the muscles. This provides a greater energy store for rapid use during very high intensity exercise such as sprinting. The breakdown of the creatine phosphate can also help to neutralise the acidity that is produced in this type of exercise. Vegetarians may experience greater benefits as the vegetarian diet contains very little creatine and these individuals start from a lower level of creatine in the muscles. A proven approach to load the muscles with creatine is to take 20 g/day (divided into four equal daily doses), for 5–7 days. This is then followed by a maintenance phase which means taking a single daily dose of 3–5 g/day for the duration of the supplementation period. One potential disadvantage of creatine loading is that many players gain 1-2 kg in weight due to an increase in muscle water content. An alternative approach of 2-5 g/day for 4 weeks may avoid the associated increase in body weight. It generally takes about 4-6 weeks following chronic creatine supplementation for levels to return to normal.

Caffeine:

Caffeine is a stimulant that is found in coffee and chocolate; it can also be taken as a pill or chewing gum. Caffeine can improve performance in a variety of exercise tasks, probably via direct effects on muscle and on the brain. There may be improvements in performance of tasks that require sustained alertness and concentration and there is some evidence that caffeine use may improve skill and fine motor control. The effective dose is probably much smaller than previously thought and benefits have been reported with doses as small as 100-200 milligrams, allowing players to gain benefits without some of the potential adverse effects of high caffeine doses. The usual protocol is to take about 3 milligrams per kilogram of body weight (so that’s about 200 mg for a 70 kilogram person) in the form of anhydrous caffeine (i.e., pill or powder form), consumed one hour prior to exercise, or lower caffeine doses (about 100 milligrams), provided both before and at half-time consumed with a CHO source. A strong cup of coffee provides about 100 milligrams of caffeine and is just as effective as pills or powder. Higher doses of caffeine will not produce greater improvements in performance and are strongly discouraged as side effects can include anxiety, nausea, tremor and reduced sleep quality. More serious side effects include high heart rate and arrhythmias.

Bicarbonate:

Bicarbonate acts to mop up acidity which contributes to muscle fatigue in high intensity exercise. In theory, this could be beneficial in high intensity exercise where the production of large amounts of lactic acid causes levels of acidity in the muscle to increase to the point where they can contribute to fatigue. High doses of bicarbonate (3 milligrams per kilogram body weight) taken one to two hours before all-out efforts lasting from about 1-10 minutes can enhance performance and there may be benefits in longer events including football matches with frequent high intensity efforts. The main disadvantage is that bicarbonate can cause gut discomfort in some people.

β-alanine:

β-alanine is an amino acid but not one found in proteins. It combines with another amino acid called histidine to form a compound called carnosine which acts to mop up acidity in the muscles during high intensity efforts, thereby delaying fatigue and increasing performance. Taking β-alanine supplements daily (about 6 g/day given as 1.5 grams every 3–4 h) over a few weeks increases the muscle content of carnosine.

Beetroot juice:

Beetroot is a good source of nitrate which has been shown to reduce the oxygen cost of exercise and an improve endurance performance. About 500 mL of beetroot juice is needed to get an effective dose of nitrate and should be taken 2-3 hours before kick-off. Beetroot juice is not to everyone’s taste and an alternative is to take two 70 mL shots of concentrated beetroot juice. One side effect (although not harmful) is that it turns the urine pink.

How nutrition can help to keep players healthy throughout the season

Prolonged strenuous exercise, hard training and psychological stress are known to depress immunity. Hence, the high physical and psychological demands of participation in elite football can increase the risk of illness. The most common illnesses in elite footballers are the common cold, influenza, chest infections and gastrointestinal illness. Several factors are associated with increased risk of illness, including: higher than normal training loads, low energy intake when attempting to lose excess body weight, the winter months, fixture congestion, psychological stress and depression. Perhaps surprisingly, poor oral health has also been reported in elite players which can affect their ability to train, match-day performance and recover through pain, psychosocial impacts and effects on eating and sleeping. Players should take responsibility for their oral health and have regular check-ups by a dentist.

Preventing illness in players

Preventing or at least minimising the risk of illness is a key component in player health management. Illness prevention strategies are important to achieve uninterrupted training and to reduce the risk of illness that can prevent participation or contribute to underperformance in both training and matches. Several nutritional strategies may be effective in helping to maintain robust immunity, although other considerations are also just as important in reducing infection risk, including good personal, home and training venue hygiene, managing the training and competition load, ensuring adequate recovery and sleep, psychological stress management, and monitoring of players to detect early signs and symptoms of illness, overreaching and overtraining.

Nutritional strategies to limit illness risk

Several nutritional measures can be employed to maintain robust immunity in players. For most players, and particularly for those who are illness-prone, these should be implemented throughout the season or at least during the autumn and winter months and during periods of fixture congestion when infection risk is highest. The following table describes some nutritional measures to maintain robust immunity and reduce infection risk.

Finally, good hygiene practice in the storage and preparation of food for use in the training ground restaurant and post-match buffet venue (such as the changing room or team bus) is important to minimise the risk of serious gastrointestinal illness caused by bacterial contamination. The four main things to remember for food good hygiene are: cross-contamination, cleaning, chilling and cooking. These are known as the 4 Cs and further details, including useful guidance documents and hygiene training videos can be found on the UK Food Standards Agency website (https://www.food.gov.uk/business-industry/food-hygiene).

Nutritional strategies to maintain robust immunity in footballers

WHY PLAYING FOOTBALL IS GOOD FOR YOUR HEALTH

Whether you play competitively or just for fun, football helps keep you fit and brings you the health benefits of other aerobic activities as well as some strengthening and flexibility exercises.

Football counts towards your recommended amount of aerobic activity and brings benefits including reducing your risk of certain chronic illnesses such as heart disease, stroke and type 2 diabetes. It will help improve your overall cardiovascular health and you should see your endurance increase over time if played frequently.

In the professional game players cover typically 8-13 kilometres in a 90-minute match and expend about 1,600 kcal. For many recreational players, these numbers won’t be very different, so playing football regularly can assist with weight loss.

The combination of running, walking, sprinting, jumping and kicking can bring benefits including increased stamina, improved cardiovascular health, reduced body fat, improved muscle strength and tone, increased bone density and improved coordination. Playing regular sports like football is also thought to help improve symptoms of some mental health issues like depression and stress, can lead to increased confidence and self-esteem, and can help to reduce anxiety.

Football match-play and training provide great workouts and lots of fun. The health and other associated benefits include that it:

· Increases aerobic capacity and cardiovascular health

· Reduces blood pressure in those with hypertension

· Improves the blood lipid profile and lowers cholesterol

· Assists with weight loss

· Lowers body fat

· Improves muscle tone

· Builds strength, endurance, and flexibility

· Increases muscle strength

· Increases bone density

· Teaches coordination

· Helps with the mental skills of thinking and concentration

· Encourages determination, persistence and self-discipline

· Encourages communication, teamwork and sharing responsibility

· Provides an opportunity to increase your confidence and self-esteem, and helps to reduce anxiety and depression

· It is also a great way to meet people and exercise with friends

· The intensity and range of movements involved in the game, including kicks, jumps, twists, turns and sprints, provide better overall exercise than just running or weight training, according to a series of published scientific studies.