We have noted that some child soccer players are overweight, and some are restricting their food intake in the mistaken belief that being thinner will make them faster. All players must have lots of muscle for strength and speed. The fastest players are not thin. They are muscular with lots of upper or lower body strength. (Dwight Yorke, Andy Cole, Rivaldo, Ince, Figo, Ronaldo). They have large amounts of leg muscle. Maradona, who was small in height but had huge thighs, and lots of upper body strength.

1. To get powerful muscles and grow strong and tall children need a diet high in proteins A High protein intake plus regular exercise (which increases in intensity) creates more muscle, speed, and strength. (Protein Sources: low fat sugar free Yogurt milk, Meat, Pulses, cereals, fish, nuts)

2. To have energy for increased exercise and competition children need a diet high in complex carbohydrates. (Carbo Sources: Pulses, cereals pasta -These do not build muscle unless they also contain proteins)

3. For health the child needs vitamins, minerals and roughage. (Sources: Fruit and Vegetables)

It is a myth that fat will convert to muscle. – The fat stored in fat cells is used as a source of energy once the energy taken in through daily diet is used. However, once a fat cell is made it remains with the child, making them more prone to being fat adults. Studies have shown Fat children are far more prone to illnesses and disease later in life. (Heart disease, diabetes, osteoporosis etc). They have been found to have lower self esteem, less positive self images, and are less confident. There is evidence that exercise reduces obesity in children (but there is no evidence that it does in adults). Children should not be given sugar based foods, fried foods, fizzy sugared drinks, or concentrated fruit drinks, as a regular part of their diet. If your players are over weight – TAKE RESPONSIBILITY.

Use the diagram to plan a healthy diet for your children.

	The Food Group Pyramid
Fats Oils and Sweets USE SPARINGLY   Milk Yogurt & Cheese Group, 2-3 Servings   Vegetable Group, 3-5 Servings		Meat, Poultry, Fish, Dry Beans, Eggs Group, 2-3 Servings   Fruit Group, 2-3 Servings   Bread, Cereal Rice & Pasta Group, 6-11 Servings