SUPPLEMENTS FOR FOOTBALLERS
5 SUPPLEMENT RECOMMENDATIONS FOR FOOTBALLERS
While proper nutrition and training should always be and will make up the foundation of what I programme and advise, certain evidence-based supplements have been shown to enhance key aspects of football performance, including strength, endurance, and injury prevention.
Below I've put a breakdown of five research-backed supplements that may benefit you as footballers, along with studies supporting their effectiveness, that you may want to add into your diet.
Creatine:
One of the most widely researched supplements.
A systemic review and meta analysis looking at 9 research papers concluded creatine supplementation with a loading dose of 20 - 30 g/day, divided up into 3 - 4 intake times per day, ingested for 6 to 7 days, and followed by 5 g/day for 9 weeks presents positive effects on improving physical performance tests related to anaerobic metabolism ability, especially anaerobic power, used in jumps and sprints in soccer players
https://pubmed.ncbi.nlm.nih.gov/30935142/
Collagen:
Scientific research indicates that collagen supplements may enhance tendon properties, support joint health, and aid in muscle recovery.
A study investigated the effects of collagen supplementation on patellar tendon properties in female soccer players over a 10-week training period.
The results demonstrated that collagen supplementation led to significant increases in patellar tendon stiffness compared to a placebo, suggesting improved tendon mechanical properties.
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1089971
Omega-3:
Omega-3 fatty acids have been studied for their potential benefits in athletic performance in footballers. Omega-3 possesses anti-inflammatory properties that can aid in reducing muscle soreness and promote recovery after intense physical activity. A study indicated that supplementation decreased markers of inflammation and muscle damage in footballers, suggesting improved recovery post-exercise https://www.mdpi.com/2072-6643/16/22/3803
Vitamin D:
A study involving professional soccer players found significant correlations between vitamin D levels and performance metrics such as squat jump, countermovement jump, 10-meter and 20-meter sprint times, and maximal oxygen consumption (VOâ‚‚ max).
Higher vitamin D levels were associated with better performance in these areas, suggesting its importance in muscle strength and aerobic capacity.
Additionally, research indicates that vitamin D deficiency is linked to an increased risk of stress fractures, impaired muscle function, and longer recovery times.
A study on elite academy footballers highlighted the importance of maintaining optimal vitamin D status to support bone health and muscle remodelling, thereby potentially reducing injury risk and aiding faster recovery.
https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0101659 https://bjsm.bmj.com/content/55/Suppl_1/A72.1
Beetroot Juice:
Beetroot juice supplementation has been shown to enhance athletic performance.
The nitrates in beetroot juice are converted into nitric oxide in the body, leading to vasodilation, improved blood flow, and more efficient oxygen delivery to muscles.
This process can boost stamina and endurance, allowing you to perform high-intensity exercise for extended periods.
A study demonstrated that six days of nitrate-rich beetroot juice supplementation improved high-intensity intermittent exercise performance in trained soccer players.
the supplementation led to a significant enhancement in the Yo-Yo Intermittent Recovery Test performance, suggesting improved tolerance to high-intensity efforts typical in football.