Nutrition and Supplementation in Soccer
Abstract
:1. Introduction
2. Methods
3. Exercise Physiology in Soccer
4. Body Composition in Soccer
5. Energy Requirements in Soccer
6. Nutritional Strategies to Promote Optimal Performance
6.1. Carbohydrates
6.1.1. Daily Requirements
6.1.2. Pre-Exercise/Match
6.1.3. During Exercise/Match
6.1.4. Post-Exercise/Match
6.2. Proteins
6.2.1. Pre-Exercise/Match
6.2.2. During Exercise/Match
6.2.3. After Exercise/Match
6.3. Fats
6.3.1. Pre-Exercise/Match
6.3.2. During Exercise/Match
6.3.3. After Exercise/Match
6.4. Hydration
6.4.1. Pre-Exercise/Match
6.4.2. During Exercise/Match
6.4.3. After Exercise/Match
6.5. Micronutrients
6.5.1. Iron
6.5.2. Vitamin D
6.5.3. Antioxidants
6.6. Supplementation
6.6.1. Beta-Alanine
6.6.2. Caffeine
6.6.3. Creatine
6.6.4. Nitrate
6.6.5. Sodium Bicarbonate
7. Conclusions
Author Contributions
Conflicts of Interest
References
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Situation | Recommendations | Practical Considerations | Reference | |
---|---|---|---|---|
Daily requirements | CHO: 5–10 g/kg/day | Adjust to the individual nutritional goals and periodize according to the needs of daily training sessions; consider low CHO availability in lower intensity training sessions to improve the metabolic effects of exercise. | [67] | |
Protein: 1.2–2.0 g/kg/day | Choose higher range in pre-season, after injury, after high intensity training and/or when in a low energy budget. | [12] | ||
Hydration: consume sufficient fluids before, during, and after exercise to sustain health and performance; daily monitoring of first-voiding urine color is a practical hydration status assessment tool. | [68] | |||
Fat: an intake of at least 20% of total energy intake from fat is advised. | [12] | |||
Pre-training and matches | CHO: 1–4 g/kg | Adjust according to the session needs and individual tolerance; Choose lower range if restricting calories. | [69,70] | |
Protein: 0.25–0.4 g/kg | Choose an amount near the higher range when in a low energy budget and/or before resistance training. | [71] | ||
Hydration: ~5–7 mL/kg—at least 4 h before the exercise task. If urine is not produced, or urine is dark or highly concentrated: ~3–5 mL/kg—about 2 h before the event. | Enhancing palatability of the ingested fluid will help to promote fluid consumption. The preferred water temperature is often between 15 and 21 °C. | [72] | ||
During training | CHO | Light training: no need, provided sufficient pre-training HCO was consumed. | [70,73] | |
Hard training/Two sessions a day: 30–60 g/kg | Provide the highest amount when performing an afternoon session <8 h after hard morning session; consider the addition of a small amount of protein to the CHO solution. | |||
Hydration: sufficient fluids must be consumed to avoid (a) losing more than 2% of initial BW and (b) weight gain. | Athletes must be aware their sweat rates. The addition of small amounts of salt must be considered during prolonged training sessions in the heat. | [72] | ||
After training | CHO | Light training: follow food plan to ensure daily needs are met | [16,73,74] | |
Hard training/Two sessions a day: 1.0–1.2 g CHO/kg/h | Start refueling immediately after training; check for individual glycemic response to ensure high CHO availability. | |||
Protein: 0.25–0.4 g/kg | Choose an amount near the higher range after high intensity and/or resistance training. | [71] | ||
Hydration: ingest 125–150% of fluids lost. | Salty foods and drinks may help retaining ingested water. Drink regularly rather than one large bolus. | [12] | ||
During competition | CHO: 30–60 g/h or small amounts or mouth rinsing if the athlete is going to compete for a short amount of time (30 min–1 h). | Small sips or rinsing of sports drinks. Test in training before practicing in matches. | [16,73] | |
Hydration: ad libitum | Especially relevant when pre-match hydration status is inadequate. | [72] | ||
After competition | CHO | 72 h or less until next match: 1–1.2 g CHO/kg/h OR 0.8 g CHO/kg plus 0.4 g protein/kg/h | [16,70] | |
More than 72 h until next match: ad libitum, provided daily needs are met | ||||
Private events, single matches: ad libitum | Eat and drink taking into account individual nutrition and body composition goals and the next competitive commitments. | |||
Protein: similar to post-training | [71] | |||
Hydration: ad libitum | [12] |
N | Environmental Conditions | Duration | Mean Sweat Losses (mL) | Sweat Rates (mL/h) | Fluid Intake (mL) | Dehydration (% BML) | Reference |
---|---|---|---|---|---|---|---|
Training sessions | |||||||
24 PP | T: 24–49 °C RL: 46–64% | 90 min | 2033 ± 413 | 1355 ± 275 | 971 ± 303 | 1.37 ± 0,54 | [136] |
26 PP | T: 32 ± 3 °C RL: 20 ± 5% | 90 min | 2193 ± 365 | Not reported | 972 ± 335 | 1.59 ± 0.61 | [135] |
17 PP | T: 5 ± 0.7 °C RL: 81 ± 6% | 100 min | 1690 ± 450 | 1130 + 300 | 423 ± 215 | 1.62 ± 0.55 | [137] |
Match play (including simulation) | |||||||
17 PP | T: 35 ± 1 °C RH: 35 ± 4 | 90 min | 4448 ± 1216 | 1483 + 362 | 1948 ± 954 | 3.4 ± 1.1 | [132] |
13 PP | T: 27 ± 0.1 °C R: 65 ± 7% | 100 min | 2600 ± 600 | Not reported | 1666 ± 333 | 3.4 ± 0.7 | [138] |
20 PP | T: 6–8 °C RL: 50–60% | 90 min | 1680 ± 400 | Not reported | 840 ± 470 | 1.1 ± 0.6 | [129] |
20 PP | T: 29 ± 1.1 °C RH: 64 ± 4.2%. | 90 min | 2360 ± 530 | 866 ± 319 | 1265.00 ± 505.45 | 1.35 ± 0.87 | [139] |
Supplement | Rational for Intake | Protocol and Practical Recommendations | References |
---|---|---|---|
Beta-alanine | Increase in muscle buffer capacity. Delay in the onset of muscular fatigue. Facilitated recovery during repeated bouts of high-intensity exercise. | 4–6 g/day, for at least 2–4 weeks. Attenuate paresthesia by using divided lower doses (1.6 g) or using a sustained-release formula and avoid intake before a match. | [242,243] |
Caffeine | Improve cognitive and skill performance. Decrease perceived exertion. | 3–6 mg/kg 60 min before kick-off. | [15,70,244,245], |
Creatine | Maintenance of intracellular levels of adenosine triphosphate. Improvement of power, strength and muscle mass. | 0.1 g/kg or 5 g/day after training/match. Add 100 g CHO or 50 g CHO + 50 g protein for optimal absorption. | [245,246] |
Nitrate | Decrease oxygen cost of submaximal exercise. | 6–8 mmol/day for 2–5 days before a match and 90 min before kick-off. | [15,247,248] |
Sodium bicarbonate | Greater extracellular buffer concentration increasing H+ efflux from the muscles into the blood. | 0.2–0.3 g/kg ingested 60–120 min before exercise. May cause gastrointestinal side-effects. | [249] Note: recommendations based on limited evidence |
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Oliveira, C.C.; Ferreira, D.; Caetano, C.; Granja, D.; Pinto, R.; Mendes, B.; Sousa, M. Nutrition and Supplementation in Soccer. Sports 2017, 5, 28. https://doi.org/10.3390/sports5020028
Oliveira CC, Ferreira D, Caetano C, Granja D, Pinto R, Mendes B, Sousa M. Nutrition and Supplementation in Soccer. Sports. 2017; 5(2):28. https://doi.org/10.3390/sports5020028
Chicago/Turabian StyleOliveira, César Chaves, Diogo Ferreira, Carlos Caetano, Diana Granja, Ricardo Pinto, Bruno Mendes, and Mónica Sousa. 2017. "Nutrition and Supplementation in Soccer" Sports 5, no. 2: 28. https://doi.org/10.3390/sports5020028