The roles and sources of various food groups

Coach with kids, coach has clipboard To maximise playing performance and the ability to recover from games and training a balanced diet is essential. There is a much better understanding by players, parents and coaches of the necessity of a well balanced diet, not only for playing soccer, but also as a major part of a healthy lifestyle.

A healthy diet for a young players would consist of the following percentage breakdown of dietary intake:

Carbohydrates - 60%
Fat - 25%
Protein 15%

It is very useful for players, parents and coaches to better understand what food groups provide carbohydrates, fats and proteins and the roles these food groups play in the diet of a player:

Food group	Dietary role	Food source
Carbohydrates Foods high in carbohydrate are commonly divided into two types: Simple carbohydrates, which tend to be found in highly refined foods, such as white bread Complex carbohydrates, which tend to exist in their natural unrefined state, new potatoes, whole meal bread, fruit, brown rice and pasta	Carbohydrates are broken down to glucose in the body and stored as glycogen. The majority is stored in muscles; some is stored in the liver, which is used to raise the level of blood glucose when required and supply the brain and muscles. Great demands are placed on carbohydrates stores during heavy training and matches as glycogen is the fuel needed for heavy exercise	Simple (sugars): Confectionery - chocolate bars, twix, cakes, preserves - jam, marmalade, soft drinks . Complex (starches): Rice, bread, pasta, potatoes, cereals, fruit, nuts, pulses
Fats Fats can be split into two types: Saturated fatty acids, which are mainly found in animal fats Unsaturated fatty acids, which mainly come from vegetable or fish sources and are liquid or soft at room temperature.	Fats are stored mainly in adipose tissues and some are stored in muscle cells. They contribute to the general health of individuals, their metabolism playing an important role in the production of energy. There are some essential fatty acids that must be a part of any diet.	Cream, whole milk, butter, margarine, lard, oils, oily fish - mackerel, pilchards, salmon and cod liver oil, cheese, nuts
Protein	Proteins are composed of amino acids, some of which are an essential component of any diet. They are a very important aspect of the correct functioning of the immune system.They are also needed for the growth and repair of body tissues and the manufacture of hormones and enzymes.	Milk, cheese, meat - beef, chicken, pork, lamb, liver, yogurt, poultry - chicken, turkey, fish, eggs, nuts, pulses.
Vitamins and minerals	Vitamins and minerals play an important role in the production of energy. A lack of the correct vitamins and minerals can create problems for a player with regards to training and playing, as this can seriously affect energy levels. Excessive amounts of some vitamins and minerals can prove to be harmful.	Fresh fruit, fresh vegetables, nuts, fish, lean meat, eggs, dairy products, cereals
Fibre	Dietary fibre is a mixture of mainly indigestible substances which are found in plant cells. Dietary fibre helps the body to absorb and use vitamins and minerals and to assist in the keeping bowels regular. A lack of fibre can result in constipation and gallstones.	Seeds, peas, beans, vegetables, fruits, wholegrain cereals, like all bran and oats
Water	Water is one of the body's most important nutrients. It is one of the major factors in the regulation of body temperature and preventing dehydration.	Foods, drinks, specialised sports drinks.
Alcohol	Alcohol and playing soccer do not mix well. Whilst it can provide calories, the body cannot utilise it as an energy source to be utilised by muscles. Excessive amounts amounts are stored as fats.	Alcoholic drinks; beers, wines etc.

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