Polyphenol supplements for recovery in football ⚽️
Plant power for recovery.
Effect of Polyphenol Supplementation on Post-Exercise Recovery in Adult Male Soccer Players: A Systematic Review
Study Details
This new systematic review compiled data from 8 RCTs with a combined total of 166 adult male football (soccer) players to see the effects of polyphenol supplements on recovery 📚
Here are the main findings ⬇️
Key Findings
Tart cherry concentrate / juice 🍒
💊 30 mL twice daily, or 70 mL twice daily
⏱️ 3 days to 3 weeks around match/exercise periods
✅ Mixed results. Some studies reduced DOMS and improved functional recovery, but others found no effect on soreness or wellbeing
Beetroot juice
💊 150 mL twice daily, or 300 mL/day
⏱️ 7–22 days around exercise/training
✅ Reduced muscle soreness in one study and reduced CK in another, but no consistent effect on CRP, LDH or inflammation
Curcumin 🫚
💊 450–500 mg/day
⏱️ 1 h pre-match and/or immediately post-match, then across 36–48 h recovery
✅ Mixed results. One study reduced DOMS and improved wellbeing, but another found no recovery or performance benefit
Pomegranate juice 🧃
💊 600 mL/day
⏱️ 22 days
✅ Reduced CK response after high-intensity training, but no effect on CRP
Green tea / hibiscus extract 🍵
💊 450 mg/day
⏱️ Daily for 6 weeks
✅ Improved oxidative stress markers, especially reduced MDA; hibiscus also increased TAC. No clear effect on muscle damage markers
Conclusion
Overall tart cherry juice, beetroot juice, and curcumin, may improve perceptual recovery in adult male soccer players 🍒
Primarily by reducing muscle soreness and enhancing subjective well-being 🧠
Physiological outcomes are mixed, but don’t sleep on perceptual recovery, it is vital in applied settings ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/42197097/
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