From science to dressing room: supplements for football performance ⚽️
Does the practice match the research.
From Science to Dressing Room: Dietary Supplements for Elite Soccer Performance
Study Details
This new review paper summarised the latest research to establish key supplements for elite football performance 🏆
Plus gained insights from a practitioner questionnaire on current supplement practices in elite football 📝
Here are the key findings ⬇️
Key Findings
KEY SUPPLEMENTS FOR FOOTBALL 💊
☕ Caffeine improves endurance, sprinting, power, passing accuracy, and cognitive function when taken 30–60 minutes before matches (3–6 mg/kg)
💪 Creatine monohydrate enhances repeated sprint ability, strength, and jump performance; most practitioners use 3–5 g/day or a short loading phase
⚡ Beta-alanine increases muscle buffering and high-intensity repeat efforts but is less used due to tingling sensations and long loading phases
🧂 Sodium bicarbonate supports repeated high-intensity work but use is limited by gastrointestinal discomfort and timing complexity
🥬 Dietary nitrates (beetroot juice) improve high-speed running and cardiovascular efficiency; moderate use due to taste and compliance challenges
🍒 Tart cherry may aid recovery and reduce muscle damage but adoption is low because of mixed evidence and taste issues
🥩 Protein supports recovery and muscle adaptation; almost universally used post-training or post-match
💧 Glycerol helps hyperhydration in hot environments but is rarely used (<15%) due to limited familiarity and regulation concerns
PRACTITIONER INSIGHTS 📊
📈 Over 90% of practitioners use caffeine and creatine, and around 85% use protein supplements
🧩 Fewer practitioners use beta-alanine (30%), tart cherry (32%), nitrate (48.5%), sodium bicarbonate (24%), or glycerol (10.5%)
🚧 Barriers include GI tolerance, cultural beliefs, logistical issues, player skepticism, and limited translation of science to practice
CONTEXTUAL AND CULTURAL FACTORS 🌍
🕌 Player background (nationality, religion, playing position) influences supplement choices and adherence (e.g. fasting during Ramadan)
😣 Emotional stress, fatigue, or gastrointestinal symptoms can lower compliance after matches
🥗 Many players prefer to “get everything from food,” highlighting the need for education on supplement benefits
WHOLE FOODS VS SUPPLEMENTS 🔬
🥦 Achieving ergogenic doses of beta-alanine, creatine, or nitrate through diet alone is impractical
🏋️ Supplements provide controlled dosing, convenience, and precision, especially during travel or tight match schedules
SAFETY AND DOPING 🚫
🧪 WADA contamination risk remains a significant concern
✅ Informed Sport certification minimises risk, though complete elimination isn’t possible
IMPLEMENTATION AND EDUCATION 👥
🤝 Collaboration between nutritionists, coaches, and players is key for consistent supplement use
🎓 Short, visual, and interactive education sessions are most effective for player learning
🧭 Individualised and culturally sensitive supplement plans improve adherence and outcomes
Reference
https://www.mdpi.com/2411-5142/10/4/408
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