Carbohydrates - as a Part of Soccer Nutrition

Carbohydrates provide the body and, in particular the cells, with the energy necessary to perform the required activities. When carbohydrates are eaten the body turns them into glucose. This glucose then undertakes the process of oxidisation (when it reacts with oxygen) within the cells; the resultant products are carbon dioxide, water and energy. It is this energy product that allows the body to complete its daily tasks and roles, as well as all the of brains functions. However, it is only possible for the body to store a certain level of glucose, once this level is reached any excess carbohydrates are stored in the liver and muscle cells as glycogen. This glycogen is then used as fuel by cells and muscles when there are not enough carbohydrates consumed through the diet or of when the body undertakes short bursts of exercise (once all the stores of glycogen are gone the body turns to fat to stores provide energy). Therefore a correct carbohydrate intake is crucial to any sports person.

Carbohydrates can be classified into 3 forms;

Monosaccharide – it is the simplest form as it is made up of just one saccharide (i.e. glucose)
Disaccharide – formed by joining two saccharides together (i.e. sucrose)
Polysaccharide – created by joining more than two saccharides together (i.e. starch).

The more commonly used terms to describe the form carbohydrate can take are;

Simple (monosaccharide and disaccharide) and Complex (polysaccharide). The simple ones are more easily absorbed into the body and therefore provide energy a lot quicker than the complex ones.

• Simple carbohydrates can be found sweets, sugars, cakes, fruit, jams and soft drinks. However, they do tend to contain a higher amount of fat and contain fewer nutrients than their complex counterparts.
• Complex carbohydrates must first be broken down by enzymes in the intestine into monosaccharides before they can be absorbed into the body. So carbohydrates of this nature should be consumed well in advance of any sporting activity or else the body will not have broken them down quick enough to be of any use. Complex carbohydrates can be found in foods such as rice, pasta, bread, potatoes, grain (example oatmeal) and vegetables.

It is recommended that for the average individual the daily intake of carbohydrates should account for 47% of the total energy, or calories, consumed. This figure increases for footballers, as it is believed that around 60% of an individual's daily food consumption should be carbohydrate based.

Sugar based carbohydrates, which are simple ones such as alcohol, commercial sugar, jams and sweets should not exceed more than 10% of an individuals daily intake (unless extreme exercise is being undertaken), as they provide energy but no other nutrients. As a result they can contribute towards weight gain and, eventually obesity. Starch based carbohydrates are much more beneficial for the body as they contain more nutrients and vitamins. Many starch based carbohydrates are referred to as ‘processed' foods such as bread, cereal, rice and pasta. They are processed because the body finds it very difficult to break down and absorb raw starch. But when the processes of cooking or heating and mixing with water are undertaken the chemical bonds and molecules are altered, allowing for the bodies digestive enzymes (amylase) to break it into glucose and thus get absorbed.

Note: It is not advised that players' embark upon low-carbohydrate diets as this leads to lower levels of glycogen stored, if a player is on a low-carbohydrate diet ensure it is low-carbohydrate and not no-carbohydrate, otherwise this could prove very unhealthy in the long run.