Soccer Nutrition and Supplementation
Author: Matt Couch
Publish Date: April 15, 2020
As the sport of soccer evolves we see a shift to specialization in key areas of performance. Strength and conditioning, video analysis, and now nutrition. Soccer is a highly demanding sport on the body. To ensure longevity and health in soccer nutrition has been identified as a key component. The following journal review highlights the latest nutritional recommendations for soccer players. Although the study focuses primarily on males, females and youth can benefit from this review and begin looking at their own nutritional decisions for optimal performance. The authors of this journal used PubMed and Scopus key nutritional term searches, manuscripts, articles, and books to reference in their writing.
The physical demands of soccer is summarized in this article. Giving mention to acceleration, deceleration and fatigue. The writing addresses the positional differences in these areas and the physical output. The article identifies the importance of soccer anaerobic and aerobic capacity of a soccer match.
The article reviews the general body physique of an elite soccer player, stating an elite soccer player is characterised as lighter and leaner. The article continues by referencing previous studies providing evidence that lower body fat in soccer players is correlated with better performance. The article further explains there is no overall optimal body composition as the body changes season to season, specifically pre, intra, and post competition season.
Soccer is a high-intensity sport requiring levels of energy that match or out match those of opponents. Energy expenditure varies from match to match, training to training and position to position. The article explains that energy intake is adjusted depending on the performance level need, i.e. match, training, position.
Nutritional Strategies to Promote Optimal Performance
Carbohydrates
Important to soccer performance for glycogen production to produce energy, as glycogen production is the greatest factor for fatigue. Daily requirement-high carbohydrate intake is the general recommendation made by professionals. However, studies have been conducted on athletic performance when athletes are in a carbohydrate deficit. Likewise, studies have started to identify intermittent carbohydrate intake on athletic performance.
Pre Exercise/Match - The article addresses the timing of carbohydrate intake on match performance identifying that carbohydrate intake 90 minutes prior to activity had an increase in high-intensity exercises. The writing does note the importance of individual preference. Further mentioning that excessive carbohydrate intake over an extended period of time could have an adverse effect on the body's performance.
Post Exercise/Match - The importance of replenishing glycogen storages are important to recovery and future performance output. Not replenishing the body's much needed carbohydrates could impact not only recovery and performance but also body composition.
Proteins
The 1.2-2 g/kg/day is recommended, suggesting more importantly the intake timing and source are key. It is suggested young adults aim for 20-25 g. The article further suggests 0.4g of protein at 4 meals/day for optimal muscle protein synthesis.
Pre Exercise/Match-pre exercise protein intake will aid in post exercise muscle protein synthesis
During Exercise/Match - Although potentially beneficial to other sports, protein intake during soccer practices or games may not be optimal for players.
Post Exercise/Match - Post soccer training or match protein intake could be beneficial for player muscle protein synthesis.
Fats
Fat is essential to a healthy diet, especially fat soluble vitamins and fatty acids. Intake levels will depend on player energy output and physical goals. However it is recommended that an athlete's daily diet consists of 20-35% fats.
Pre Exercise/Match - Recommend to be low to avoid intestinal complications
During Exercise/Match - Some studies have suggested MTC could help improve energy levels during exercises, but it is not suggested for soccer players due to the possible intestinal complications it could cause.
Post Exercise/Match - Suggested to be minimal
Hydration
Hydration levels vary player to player and position to position. It is recommended for soccer players to stay sufficiently hydrated to reduce effects of dehydration. Not only is water recommended by also including electrolytes into hydration will be beneficial to the soccer player. A non active person is recommended to intake 2-2.5 L of water, however, it is likely an active athlete will need upwards of 6 L of water to stay hydrated.
Macronutrients
Vitamins and minerals are vital elements to a body's performance and recovery. The articles give special mention to Iron, Vitamin D, Antioxidants, and B vitamins.
Supplementation
Supplements may cause more negative effects than positive. The concern is the lack of quality a supplement might possess. However, there have been some supplements recommended to improve soccer player performance; Beta-alanine, caffeine, creatine, Nitrate, and sodium-bicarbonate. It is important to note prior to adjusting any diet or consuming supp[lemewnts, a nutritionist or physician should be consulted for the individual to determine if the supplements or diet adjustments are appropriate.
Conclusion
Nutrition plays an important role in a soccer player's performance and recovery. As nutrition has become more important to player performance and recovery many teams and coaches have recommended specific diets for players to follow, including the addition of supplementation. This article aimed to provide the most up to date information on soccer player nutrition and supplementation to provide the audience the understanding of nutrition and supplementations role in soccer performance and recovery. It also addressed the importance of timing intake and hydration in how it can affect a player's performance and recovery. Although most of this information is geared toward male soccer players, it is suggested female and youth players seek sufficient information for their nutritional and supplemental needs. It sis also advised to the audience to consult a nutritional specialist or physician prior to dietary changes or supplement usage, to ensure it is safe for the athlete. We encourage you to continue researching the positive benefits of nutrition on soccer performance as new research continues to be shared. Eat well, live well, play well, thanks for reading.
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