High Carbohydrate

A high carbohydrate diet at the expense of protein and fat can lead to a nutritional deficit, which if not compensated using additional supplements can lead to health problems in the long run.
The main function for carbohydrates within the body is to be the fuel during bouts of physical activity. The body breaks down consumed carbohydrates and converts them to glucose and glycogen, which is then supplied to the muscles and cells so they have the energy to complete the desired activities.

Those individuals who adopt a high carbohydrate diet can experience an increase in the amount of insulin produced within their bodies. Insulin is the hormone that regulates the amount of glycogen that is stored in the liver and reduces the level of glucose within the blood. Therefore if the amount of carbohydrates consumed is greater than required, then the body needs more insulin to control these levels. The problem with increased insulin is that it is a fatty product, and too much of it in the body has been linked to heart disease. Another problem associated with a high carbohydrate diet is that it can lead to a decrease in the body’s level of HDL (otherwise known as ‘good’ cholesterol). This can then result in the individual being at more risk from heart attacks if the good cholesterol figure drops below 35.

The problems associated with high carbohydrate diets are mainly aimed at those individuals who do not live an active life. The body needs fuel to perform activities; the more intense the activity the more fuel is required. So for a player who trains twice a week and plays once they will need a good level of glucose and glycogen; therefore needing carbohydrates. If the body is constantly using up its stores of glycogen then the body is only replacing these stores when new carbohydrates are consumed and as a result it is not experiencing an overload, therefore the need for additional insulin is decreased as it does not have extra carbohydrates to breakdown. If the player is training every day then the amount of carbohydrates consumed is required to increase further.

Some approaches suggest that the consumption of the other nutrients such as protein and fat should be kept to a minimum. However this is not the correct approach. They are integral elements of maintaining a healthy lifestyle and should not be neglected. For this reason players should not follow the same high carbohydrate diets as commonly outlined, instead they should slightly adapt these views. It is suggested that an active footballer gains 60% of their daily calories from carbohydrates. This allows for the other nutrients to also be consumed at their required levels.