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Brilliant dribbling, spectacular slide tackles, accurate passes and lightning-fast charges in high-level matches are the result of the players' enormous training work. It is also a huge energy expenditure. Nowadays, the same importance is given to the proper nutrition of athletes as to physical and psychological preparation. High form on the pitch is the result of many months of work in every field. Today, let's take a closer look at the footballer's diet and supplementation, which helps to achieve the best results.
Supplements for footballers - at their peak
Footballers train on average 7-10 times a week [ 1 ]. Let's repeat: we're talking about training on the pitch every day, or even twice a day. Try to imagine the amount of calories your body needs to make such a huge effort! And now add strength training to the sessions on the pitch: according to the Polish Football Association, the recommendations for this form of exercise are 2-3 training sessions a week, 1.5-2 hours each.
If you also imagine the intensity and scope of effort during a match, when a professional athlete works at 85% of their maximum heart rate, you will gain a rough idea of the struggle that a footballer undertakes with his body. During just one match, he covers about 10 km and burns from 800 to 1200 kcal! Burning during the day is estimated at 3000-4000 kcal, depending on body weight. With such intense effort, the most important fuel must be carbohydrates. It is estimated that most footballers do not cover their sugar needs properly, risking problems with the body's performance and regeneration.
Supplementation for regaining strength and performance
A footballer must ensure that he has the right level of glycogen in his muscles. During an intense match, the level of glycogen drops drastically, reaching critical levels towards the end of the match (50% of the muscles are deprived of glycogen, which means an inevitable drop in energy and efficiency on the pitch). Phosphocreatine, which supplies ATP during exercise, is also an important source of energy. As a so-called "intracellular buffer", phosphocreatine increases efficiency [ 2 ] To take advantage of this effect, creatine supplementation is recommended (in the so-called "loading" phase - 20 g, and in the maintenance phase - 3-5 g). In addition to creatine, due to its buffering properties, footballers are also advised to take beta-alanine (in the "loading" phase - 6 g, and in the maintenance phase - 3 g).
Nutrition and supplements are easily accessible sources of energy
About 55-65% of energy in a footballer's diet should come from carbohydrates . Immediately before a hard workout or match (up to 2 hours before exercise), it is recommended to consume processed carbohydrates, which allow for rapid decomposition into simple sugars, and thus constitute an easy energy reserve. A sandwich with cheese and cold cuts or jam is the best solution when exercise occurs within 1.5 to 2 hours after eating. Great sources of sugar for a footballer will be: light bread, muesli flakes or oatmeal.
When there are only a few moments left before the effort, an additional source of energy will be boosters in the form of energy gels , energy bars or fruits rich in sugars such as bananas . Just before the match, as well as during it, footballers support themselves with isotonic drinks . In order to prevent dangerous muscle glycogen deficits and maintain the body's performance, athletes support themselves with the above-mentioned energy boosters on an ongoing basis. Energy gels and professional bars allow players to survive 90 minutes on the pitch in high form and full concentration.
The most important element of on-pitch supplementation is of course hydration: footballers lose up to 1.5 litres of sweat per hour during a match! High-electrolyte drinks are an absolute must in this case , both for health and performance on the pitch.
After a match or intensive training, in addition to carbohydrates, it is essential to supplement protein . It is assumed that the intake will be at the level of 10-20 g of pure protein up to 2 hours after training. Full-value and easy-to-serve sources of protein can be found in carbohydrate-protein drinks, or pure protein drinks based on whey. Buttermilk, kefir or cocktails based on milk and fruit, or delicious protein supplements based on whey protein are also a good solution.
Proper cell nutrition
As you can imagine, the appetite is rather good after such an exhausting effort. Nothing can replace a footballer with a filling, nutritious dinner or lunch, in which sugars (rice, groats, pasta, potatoes) and good quality protein (lean meat, fish) play the first fiddle. When it comes to vegetables, dietitians, pointing out their nutritional value, recommend eating them, but no earlier than two hours before exercise (the same applies to complex carbohydrates, such as dark bread). An effort as intense as that experienced by a footballer requires a well-thought-out diet, optimized for regeneration. The increased production of free radicals, which is associated with constant training and work at top speed, also requires a diet rich in antioxidants . The best sources of antioxidants are fresh fruit, seasonal vegetables, and vitamin and vitamin-mineral preparations .
Supplements for footballers
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Bibliography:
1,2 - Dr. Jakub Czaja, Pharmacist, Diet and supplementation in football. Accessed 18/06/2021.
