The high-intensity, anaerobic exercise that soccer demands can rapidly deplete the body’s stores of carbohydrate (strored as "glycogen" primarily in the muscles and the liver). With all the attention that low-carbohydrate diets are currently receiving in the media, it seems that "carbs" have taken on a negative connotation and are really getting a bad rap. For soccer athletes, carbohydrates are the fuel that is burned and without it, performance and endurance will suffer. Complex carbohydrates are the fuel of choice. They will supply energy over a longer period of time and help restore depleted glycogen stores. Simple sugars are not the fuel of choice since they are rapidly burned and increase insulin levels, which can cause a rebound effect and actually lower blood sugar and cause hypoglycemia.

Soccer players should consume adequate amounts of carbohydrates both before and after play and as part of a balanced diet. Complex carbohydrate snacks that are easily digestible can actually improve performance and stamina and can help to "re-fuel" a soccer athlete after a match. The amount of carbohydrate needed by an athlete is individual and depends on the intensity, frequency, and the duration of exercise, the level of fitness, and the body weight. A high quality sports diet should include at least 60% of total daily calories from carbohydrates. Of that amount, no more than 10% should come from refined sugars, and the other 50% should come from complex, nutrient-rich carbohydrates found in fruits, vegetables, and starches (pasta, rice, cereal, bread, potatoes).

Examples of complex carbohydrate snacks include the following:

• 1/2 plain bagel (120 calories)
• medium banana (109 calories)
• 1/4 peanut butter and jelly sandwich (85 calories)
• 1/2 soft pretzel (85 calories)
• average apple (80 calories)

"Carbs" are like high-octane fuel for soccer athletes, so be sure to re-fuel and keep your soccer machine from running on empty!