Fat and the part it play within Soccer Nutrition

Fat has received a lot of bad publicity recently as people become more concerned about their health and weight. This is because a high fat intake can lead to health problems such as heart disease and obesity. However fat in the diet is essential, for four different reasons;

• It is fat that is used to improve the smell and taste of many foods. So, regardless of how nutritious a food is it will not be eaten unless it tastes good.
• It is a good source of energy supplying nine kcal (38 kJ) per gram.
• It is also crucial to the absorption process of vitamins A, D, E and K
• It is used in the formation and structure of nerves, muscles and blood vessels.

Within our normal diets there are two different kinds of fat. They are: saturated fat and unsaturated. Unsaturated fat can come in two forms polyunsaturated and monounsaturated.

Saturated fats are the unhealthier fats. This is because they make the body produce more cholesterol, which in turn may result in the bloods cholesterol levels rising. An excess of saturated fat can also lead to a greater risk of cardiovascular disease, which the consequences for a player of such a disease is clearly obvious. Saturated fat can be found in food originating from animals such as red meat, poultry and dairy based products.

Monounsaturated fat is healthier than the saturated fat. One of the main differences between the two fats is that monounsaturated fat becomes a liquid at a very low temperature. An excessive intake of this type of fat will not lead to an increase in cholesterol but will result in an increase in actual body fat. Typically monounsaturated fat is found in vegetable based oils (olive, peanut and canola).

Polyunsaturated fat is another fat which is found in a liquid state at low temperatures. This type of fat does not affect the body in such a negative way that saturated fat does but is not as beneficial as monounsaturated fats. Although it can lower harmful cholesterol it also lowers the bodies level of useful cholesterol, it also can lead to an increase in body fat if it is consumed in excess.

The total daily recommended intake of fat for the average male and female are 90 and 70 grams respectively. If a player exceeds the recommended daily level of fat intake then they risk suffering from the same problems as a normal individual. However because of the volume and intensity of their exercise their bodies will suffer even more. For example if a player is obese then the muscles, heart and joints are put under more strain when that player is competing or training.