THE BENEFITS OF EATING WELL
"Nutrition for Football - The Scottish Football Association"

Are you ambitious? Do you want to do everything in your power to become a better footballer? BY EATING THE RIGHT FOODS FOR TRAINING AND PLAYING FOOTBALL YOU CAN: * train longer and harder * perform longer in games at a higher level * delay fatigue * help you body recover faster after playing and training * reduce the risk of injury

1. EAT PLENTY OF CARBOHYDRATE
Why eat carbohydrate?
FOODS RICH IN CARBOHYDRATES ARE THE MAIN SOURCE OF ENERGY FOR THE FOOTBALL PLAYER
What are carbohydrates?
MANY OF THE FOODS WE EAT IN SCOTLAND CONSIST OF CARBOHYDRATE: BREAD, POTATOES, PASTA, RICE, CEREALS, CAKES, BISCUITS, FRUIT, VEGETABLES PLUS FRUIT DRINKS AND SPORTS DRINKS
What happens when we eat these foods?
THEY ARE IMMEDIATELY STORED IN THE BODY AS ENERGY FUEL
You should include more starchy foods in your diet as these provide energy but with less fat(see opposite). They also provide other important nutrients for young people. Carbohydrate is the best source of energy for football. Remember, however, that starchy carbohydrates take longer to digest than sugary carbohydrates.         

THE GOLDEN RULES OF SPORTS NUTRITION Footballers should: > eat plenty of carbohydrate > reduce the fat in their diet > be sure to eat plenty protein > eat plenty of dietary fibre > cut down on salt > eat a variety of foods > drink plenty of fluids

CARBOHYDRATES STARCHY FOODS: > bread > rice > pasta > potatoes > porridge > cereals > beans > peas > lentils
SUGARY FOODS: > biscuits > cakes > sweets > soft drinks > milk > fruit > yoghurts > honey
        
FATS IN YOUR DIET SATURATED........bad! > butter > many cheeses > cream > meats > cakes > biscuits > fried foods
UNSATURATED.....good! > oily fish > peanuts > vegetable oils > soft margarines

GOOD SOURCES OF PROTEIN > lean meat and white meat > fish > low fat dairy products > eggs > cereals (rice, corn, oats) > pulses (beans, peas, lentils) > nuts and seeds