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Stick to about 20- 25% of total calories coming from fat. Choose healthy fats such as oily fish like mackerel and salmon, olive oil, flaxseed, avocados, seeds, nuts and nut butters to help get those good fats and Omega 3 fatty acids to help keep your joints and tendons feeling good.
Fat contains more than twice the amount of energy as carbohydrates and protein. A single gram contains nine calories per gram (while carbohydrates and protein contain 4 calories per gram), making it a valuable source of fuel for longer duration activities like long walks and runs.
However, fat cannot supply energy quickly enough for very intense activity like a soccer game. Therefore, you should avoid eating high amounts and limit greasy and fried foods, especially before a game.
Youth Soccer Nutrition