Sports Nutrition in Soccer: Permissible and Beneficial Supplements for Professional Performance
Introduction
In both professional and semi-professional soccer, performance depends not only on a player’s natural or acquired skills, but also on key factors such as physical preparation, mentality, and especially nutrition. As a nutritionist at SIA Academy, I have seen how proper nutrition and supplementation can make a difference in the progression of young players. In addition, it is important to note that proper nutrition not only improves physical performance, but also helps prevent injuries, optimizes recovery and promotes the overall well-being of the player.
Table of Contents
Key Performance Factors
The importance of energy in soccer
Soccer is a sport that demands a great deal of energy. Players must be able to perform high-intensity efforts such as sprints, jumps and quick changes of direction, as well as maintain their endurance level for 90 minutes or more of a match, all this along with various factors that can catalyze energy expenditure such as temperature, humidity, rest, stress, etc. Therefore, a balanced and adequate diet is essential to ensure that soccer players have the energy they need to perform at the highest level.
Carbohydrates: The main source of energy for soccer players.
Carbohydrates are the most important fuel during training sessions and matches. Glycogen, stored in muscles and liver, is the main source of energy that soccer players use for intense efforts. Low-glycemic carbohydrates (such as oats, rice, pasta and potatoes) release glucose in a more sustained manner, which helps keep energy levels stable during prolonged exercise.
Recommended foods:
Whole wheat pasta, oatmeal, brown rice, potatoes, whole wheat bread. (without excessive fiber intake).
Time of Consumption:
Consume 3 to 4 hours before a workout or game is ideal to allow for proper digestion.
Proteins: Essential for muscle recovery
Proteins are essential for muscle repair, especially after intense workouts and matches. During exercise, muscle fibers are worn down and broken, so it is necessary to consume protein to repair and rebuild muscles. In addition, protein also plays an important role in the immune system.
Recommended sources of protein:
Chicken, fish, lean meat, eggs, Greek yogurt, tofu, legumes.
Time of Consumption:
Ideally, a protein source should be consumed after training to maximize muscle repair.
Healthy fats: Long-term energy and support for hormone function
Healthy fats are an important source of energy for soccer players, as they provide a slower energy release, which is useful for maintaining performance during prolonged activities. In addition, healthy fats are crucial for cardiovascular health and the production of hormones, such as testosterone, which is important for muscle regeneration.
Recommended sources:
Avocados, dried fruits (almonds, walnuts), olive oil, seeds.
Time of Consumption:
Fats should be consumed in main meals, such as lunch or dinner, but avoid large amounts just before workouts, as they can slow digestion and cause heaviness.
Hydration in soccer
Hydration is a fundamental aspect of sports nutrition in soccer. Dehydration can have a negative impact on performance, leading to fatigue, muscle cramps and decreased concentration. Soccer players lose a large amount of fluids and electrolytes through sweat during training and matches.
Water and isotonic drinks: fluid and electrolyte replacement
Water is essential for maintaining cellular function and fluid balance in the body. However, during intense exercise, it is also crucial to replenish lost electrolytes, such as sodium, potassium and magnesium, which are necessary for proper muscle contraction.
Recommended drinks:
Water throughout the day and isotonic or hypertonic drinks during or after exercise to replenish electrolytes.
Practical tips:
Drink 500 ml of water approximately 2 hours before training or playing. During exercise, drink between 150-250 ml every 20 minutes, depending on intensity and duration.
Permitted and Beneficial Supplements for Professional Soccer Players
Below are the supplements that professional soccer players can use to optimize their performance, always within a safe and legal framework. It is important to emphasize the importance that the use or intake of all types of supplements should be recommended by a nutritionist, since the first step will always be to ensure a balanced and varied diet through food, and once the base of the pyramid is correct, the next step will be supplementation.
Protein powder (Whey Protein)
The use of protein supplements can be beneficial for soccer players who have difficulty consuming sufficient protein through diet or who need a quick and efficient way to obtain protein after training. Whey is a high quality source of protein, rich in essential amino acids that promote muscle recovery and growth.
Creatine
Creatine is one of the most studied and used supplements in sports. It improves the ability to perform explosive efforts and repeated sprints, which is essential in soccer, which involves constant accelerations and changes of pace. In addition, creatine also has positive effects on recovery and reduction of muscle fatigue.
Branched Chain Amino Acids (BCAA)
BCAAs (leucine, isoleucine and valine) are essential amino acids that aid muscle recovery and reduce post-workout muscle soreness. Their intake during or after training can prevent catabolism (muscle wasting), which is common in long and intense workouts.
Beta-alanine
This supplement is used to enhance performance in high-intensity activities such as repeated sprints. Beta-alanine helps reduce the build-up of lactic acid in the muscles, allowing soccer players to maintain optimal performance for longer before experiencing fatigue.
Fatty acids Omega-3
Omega-3s are critical for reducing inflammation and promoting good joint health. Soccer players constantly suffer from micro-injuries and joint stress, and omega-3s can help reduce post-training inflammation. It is a good supplement in regenerative processes such as after an injury.
Magnesium
Magnesium is an essential mineral involved in more than 300 functions in the body. In sports, it is key to:
- Improve muscle function, helping to prevent cramps and improve muscle contraction.
- Maintain proper electrolyte balance, crucial during intense workouts or matches.
- Promote faster recovery by reducing muscle fatigue.
- Help maintain good rest by reducing anxiety and improving sleep quality, essential for muscle regeneration.
Conclusion
Proper nutrition and supplementation are powerful tools for optimizing soccer players’ performance and keeping them healthy for the long term. As a sports nutritionist, I recommend that soccer players work closely with healthcare professionals to create a nutrition and supplementation plan tailored to their individual needs. This will not only improve their performance, but also allow them to prevent injuries and ensure their overall wellness.
Author: Cristóbal Camarasa Pérez
SIA Academy’s Sport Nutritionist
La entrada Sports Nutrition in Soccer: Permissible and Beneficial Supplements for Professional Performance se publicó primero en International Football Academy Soccer Interaction in Spain - Academia de fútbol.