A typical western diet contains too much fat and not enough healthy, whole
grain carbohydrates. Soccer players should aim to make 60-65% of their diet
carbohydrate, with an emphasis on fresh fruit and whole grains such as brown
rice and pasta, wholemeal bread, potatoes and high fibre cereals. About 20-
25% of total calories should be in the form of fat. The majority of this should
be in the form of good fats (monounsaturated, polyunsaturated, omega fatty
acids) found in oily fish like mackerel and salmon, olive oil, avocado and raw
nuts (not roasted or salted). Protein should make up the remaining 10-15% of
a soccer player’s diet derived from fish, poultry, low fat milk and lean red meat
for example.