What supplements should a footballer take?

What supplements should a footballer take?

The world of football is not that disconnected from sports supplements. For years, medical services and physical trainers have included a series of key supplements in the preparation and recovery of players, especially at critical moments of the season, that is, where the greatest number of matches are played.

If all athletes combine correct training and diet with sports supplementation, why wouldn’t footballers do the same?

The load of matches, training sessions and the high level of form required by coaches for long periods of time has made supplementation gain importance. Supplements are essential in football!

What supplements should a football player take

What are football’s requirements?

Football is a sport watched by millions of people, not only in terms of practice, but in terms of media and amateur fan following too.

The physiological needs of football bring together the demands made on an endurance athlete along with the continuous changes of rhythm, explosiveness or changes of direction that correspond to other muscle fibers.

Does that mean that football is somehow different from other sports in its parameters with regard to sports supplementation? No! We simply need to know which supplements are ideal for the specific demands football makes on a player.

The footballer always seeks to improve their strength, endurance and especially post-game recovery!

What do footabllers take before a game?

What do footballers take before a game?

On seeking maximum performance and the delaying of fatigue for as long as possible, a footballer has a series of supplements available that improve their attention, as well as help them reach their maximum power potential.

Creatine

The first option is creatine, a product little recognized in the football world, but which has been used for decades in professional locker rooms.

If you want to know more about the use of creatine in the football world, please see this specific post where I talk about how it impacts a footballer’s performance. Click .

Football is considered a endurance sport, but one that includes repetitive explosive exercises. In other words, your muscles need to make a quick recovery between sprints to continue boosting maximum performance during the match.

For this reason, the creatinine stores in your muscles need to be kept constant. Give your rapid fibres the ideal level of creatine!

Do sports supplements improve a footballers performance?

Caffeine

In second place is caffeine, a supplement that should also be seriously considered by footballers. We often see how professional footballers arrive at the stadium drinking coffee, usually hours before actually starting the game.

Well, nowadays you can get those optimal doses of anhydrous caffeine from football supplements. It is the perfect complement to provide energy and concentration before your training sessions and matches!

Different studies have shown that moderate caffeine intake before matches has a positive effect in several aspects of our physical performance.

These factors include delaying the onset of fatigue, in addition to stimulating the central nervous system.

What other supplements can you combine caffeine with?

It is a substance that can be combined with food supplements, giving us effective formulas for sports performance.

One of these combinations is creatine, forming part of the category known as pre-training although you can also find them combined with carbohydrates in a gel form (Perfect for intra-competition, helping you to achieve a performance boost during the game itself).

The last possibility is to get them by taking them with electrolytes or mineral salts, ensuring excellent hydration, while also obtaining the energy necessary to achieve maximum performance. In the latter case, it is usually used as a pre-workout or competition and even during the course of physical exercise.

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Protein shakes in football

Protein shakes are generally the supplements used for muscle recovery after training or games. It’s important to bear in mind that a contribution of the optimal levels of daily protein intake (even greater in the case of athletes), will not only give vital help for the maintenance and gain of muscle mass; it will also help rebuild muscle fibres after doing physical exercise.

Achieve the ideal post-game recovery with a whey protein shake!

In the case of football, we’re talking about a high intensity and long duration sport (in most cases a match lasts longer than 90 minutes), and therefore, it’s also important to seek carbohydrate intake when finishing a match, which will help you to recover any glycogen you may have lost.

Do you want to know more about how you can avoid football injuries through the recovery of muscle glycogen? Don’t miss the post in which we give you .
The ideal thing to take when facing this situation would be a recovery supplement, providing you with optimal levels of carbohydrates and proteins, which in turn significantly reduces what is known as the recovery period ( hich in the case of football is usually about 24 hours between training sessions and even longer in the case of games).

How do vitamins help footballers?

Nighttime use of casein

It’s also worth remembering that protein shakes are not only ideal for taking after training sessions or games, considering that the medical and nutritionist services of professional football clubs often recommend drinking them before going to bed.

What effects does this shot of protein have? Provided that they are casein-rich whey proteins (a slow assimilation protein of high biological value), they will take beneficial actions such as the slowdown in the release of amino acids in the intestine, as well as muscle toning. Similarly, they will promote rest and getting a good night’s sleep.

Amylopectin

Another of the football supplements that you can include in your nutrition plan is amylopectin.

Haven’t got a clue what this product is? Here we will try to fill you in on all the details.

It is a carbohydrate that is easy and quick to digest, and assimilate. Therefore, it can be perfectly adapted to either a pre or post-workout or competition, in order to et ideal muscle glycogen recovery.

Need for carbohydrated in football

Can you combine amylopectin with protein in your post-training phase? Absolutely! In fact it is the most recommended thing to do within the so-called metabolic window, enabling you to to recharge glycogen reserves, in addition to rebuilding muscle fibers which are always damaged after a highly demanding, long duration training session.

Try our new HSNsports Evopectin! It is high molecular weight, medium glycemic index amylopectin, but with flavour unlike our amylopectin 2.0 neutral flavour by HSNraw.

Vitamins for footballers

Vitamins are the fundamental basis for every athlete, not just footballers.

The thing to remember is that football generates a series of free radicals in your body due to physical wear and effort. Therefore, the best thing you can do is ensure multivitamin intake that will provide you with adequate levels of vitamins C and E.

In addition, the use of vitamins such as D3 or K2 will boost the strengthening of your bones and joints, key in sports with changes in rhythm and habitual movements, like football.

Omega 3 Fish Oil

Different studies and research carried out on elite footballers have demonstrated that use of Omega 3 DHA/EPA Fish Oil promotes anti-inflammatory action, thus reducing pain caused by physical exertion. They also improve cardiovascular health.

What benefits does fish oil give to footballers?

Specifically, the research carried out in Spain on 24 top players, demonstrated that omega 3 fatty acid intake improves neuromotor function.

What does this really mean? That DHA could be a beneficial supplement when doing sports where decision making and reaction time efficiency are important.

Now you know which supplements you should think about taking if you play football. But always remember that none of these supplements replace any food, but are a complement to a proper diet and daily physical exercise.

Bibliography:

Make sure you don’t miss out on our related articles:

  • Get to know the benefits of Evolytes and Evolytes Plus: differences and use. Click here
  • Learn to take the perfect dose of caffeine for maximum sports performance. Here
Assessment: Football supplements

Nutritional needs of footballers - 100%

What to take before a match - 100%

How to boost effective recovery - 100%

Vitamins for footballers - 100%

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About José Miguel Olivencia
José Miguel Olivencia
José Miguel Olivencia is a professional of communication and sport. He has always tried to combine them in his different professional experiences, like in HSN and the HSN Blog.
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