Fibre and its part in Soccer Nutrition

Otherwise known to many as ‘roughage’, fibre is basically the carbohydrates that cannot be broken down by a humans’ digestive enzymes. Its main purpose is to keep the digestive system healthy and functioning as required, as well as stabilising glucose and cholesterol levels. As with carbohydrates, fibre can be both simple and complex, but in addition to that it also comes in two forms; soluble or insoluble.

Soluble fibre dissolves in the gut, to form a viscous gel that slows down the release of some nutrients and hinders the absorption of some vitamins. This type of fibre can be found in fruit, vegetables, barley and pulses.

Insoluble fibre has a sponge-like effect in the gut, soaking up water and swelling in size. This effect produces a feeling of fullness and adds bulk to the gut contents, making waste matter heavier and speeding it through the large intestine, and thus reducing the risk of constipation, and possibly even cancers of the digestive system. Insoluble fibre can be extracted from cereal and grain based products.

Though not an energy source for a player is it still required as part of a healthy diet so that the digestive systems operates correctly and therefore ensuring players are not constipated. However, it is fibre that is responsible for making a person feel full, so too much consumed too close to kick off or training can result in the player feeling ‘weighed down’ It is suggested that around 20 grams a day should be consumed, which is easily gained from eating the recommended five portions of fruit and vegetables a day.