If you fail to prepare, you prepare to fail. When it comes to your nutrition, there isn’t a truer saying. Your nutrition is probably more important than your training. Without proper nutrition, you will struggle to perform consistently at a high level.
Nutritional supplements are popular amongst elite athletes to help recovery, performance or support a diet's nutritional needs. Some vitamins and minerals are not made in the body so adding, however, taking additional supplements will not improve your performance but low levels of vitamins in your body will negatively affect it.
Pre-Workout Football Supplements
Creatine Monohydrate
Most common supplement in sports and is the most cost-effective.
Creatine is the most researched supplement in sports performance and one of the most used. This will fuel your phosphocreatine system and allow the muscles to perform better during high intensity such as lifting and sprinting. Perfect for football with the additional jumping and sprinting.
A study in the Journal of Sports Sciences found that creatine supplementation starting with a loading dose of 15-20g a day for 4-5 days, followed by a maintenance dose of 2-5g a day, increased muscle power output in football players — especially during intermittent sprint exercises.
Creapure Creatine
The purity of creatine can have a huge impact on its overall effectiveness. Creapure® is the purest form of creatine monohydrate available on the market and is extensively tested to ensure this quality is maintained to ensure little impurities.
Beta-Alanine
Beta-Alanine can increase your muscle's ability to work at a higher intensity for longer periods and reduce fatigue. Allows for increased training workload. Can be taken in powder form and cause slight skin tingling.
Half-Time Supplements:
It is really important to refuel properly at halftime. You need to keep hydrated and restock your energy levels to keep your performance at the optimum level.
Energy Gels:The Energy Gels are loaded with 25g of fast-digesting carbohydrates, they won’t sit heavy in your stomach for the remainder of the match, but will just keep driving you on. Plus, they have an electrolyte blend to help replenish the essential salts you lose through sweat, along with a vitamin B matrix to reduce tiredness and fatigue.
Electrolytes:Useful in order to keep your electrolyte balance in check after a heavy training session or match, as they contain the essential salts that you lose through sweat.
When your body becomes low on electrolytes, it can impair your body's functions, such as muscle contractions, acid balance, and fluid regulation.
Post-Match Nutrition:
Extreme Recovery Blend
Designed to maximise your recovery, this refueling formula combines hydrolysed whey and isolate with carbs, creatine, and a unique vitamin and mineral blend, so you’re always ready for the next session. Includes Creapure® - boosting performance.
Clear Vegan Protein:
Our refreshing blend. Clear Vegan Protein is our game-changing vegan protein shake. We’ve harnessed the power of high-quality pea protein isolate, infused with real fruit and added B vitamins, to create a light, tasty, fruity alternative to traditional protein shakes.
All-In-One Perform Blend
Created for the dedicated, this formula combines whey concentrate and isolate with carbs, creatine, and HMB for an all-in-one shake designed to push your performance, helping you to grow and maintain all-important muscle,2 and refuel after every session.
Daily Supplements for Footballers
Omega-3:Omega-3 is seen as an essential supplement due to its ability to reduce inflammation and muscle soreness. Improves lung function, promotes a healthy heart and reduces the risk of heart disease.
Glucosamine:Very useful in reducing joint pain by improving the quality of your joint cartilage. Will increase joint function and could prolong your playing career. Has been seen to be more effective when taken with Chondroitin.
Magnesium:Dehydration can cause reduced levels of Magnesium. In turn, this can increase cramping. Magnesium is a mineral that reduces cramping and is important for bone health.
Hydration:
It is very important to keep hydrated in order to keep performing at your best. This is more important during hot weather.
You should take on fluids during a game or training whenever possible and it is key to sufficiently hydrated before you hit the pitch. Dehydration can reduce endurance and strength and you should aim to take in at least 2 litres a day. It can also put extra strain on the heart, lungs, and circulatory system.
Take Home Message
Supplements for football can be really useful if used correctly with the right diet and you stay sufficiently hydrated. They can not be used as substitutes for food but will assist in your performance and recovery and overall health.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
