Protein plays a central role in muscle repair and growth. Nutritionists work closely with players to ensure they receive an adequate amount of protein to support these efforts. Proteins are composed of amino acids, which are the building blocks of muscle tissue.

They are classified into essential and non-essential amino acids. Essential amino acids cannot be produced by the body and must be obtained through diet. The timing of protein intake is also a significant consideration. After a strenuous training session or match, the body requires a quick supply of amino acids to repair and build muscle.

Dehydration can have a significant impact on soccer performance, leading to decreased endurance, coordination, and overall effectiveness. Proper hydration is essential, and nutritionists monitor hydration levels and develop strategies to maintain proper fluid balance during training and matches.

Hydration involves not only water but also the balance of electrolytes such as sodium, potassium, and magnesium. During strenuous exercise, especially in hot and humid conditions, players can lose significant amounts of electrolytes through sweat.

In addition to macronutrients, vitamins, and minerals such as calcium, iron, and vitamins D and C are essential for various physiological processes. A well-balanced diet ensures soccer players receive these micronutrients, contributing to their overall health and performance. Each player is unique, and their nutritional needs may vary based on factors such as age, gender, position, and specific goals.

To create individualized nutrition plans, we conduct in-depth assessments of each player, taking into account their body composition, metabolism, dietary preferences, and specific goals. By considering these factors, we can design a customized meal plan that ensures players receive the right balance of macronutrients and micronutrients to perform at their best.

The dietary preferences and cultural background of the players also influence the individualized nutrition plans. For example, players from different regions or countries may have different dietary traditions.

It is essential to incorporate these preferences and traditions into their meal plans while maintaining nutritional adequacy. Soccer matches are physically demanding, and players need precise nutritional strategies to optimize their performance and recovery. Nutritionists work with players to create pre-match and post-match nutrition plans that ensure they have the right balance of macronutrients to fuel their bodies before the game and recover effectively afterward.

It includes a blend of carbohydrates, proteins, and fats. Carbohydrates are the primary focus, as they provide the fuel needed for high-intensity activities. A pre-match meal should be consumed hours before the game to allow for digestion and prevent discomfort on the field.

In the final hour before the match, players can consume a smaller snack that is rich in carbohydrates and low in fibre and fat to provide a quick source of energy without causing digestive issues. The post-match nutrition plan is equally important for recovery.

A combination of carbohydrates and protein is essential in the post-match meal to replenish energy stores and support muscle recovery. Fluids and electrolytes are also crucial to rehydrate and replace lost minerals. Nutritionists design diets that support healthy bones, muscles, and tendons, thereby mitigating injury risk.

Proper nutrition contributes to the development of strong bones and connective tissues. Calcium, vitamin D, and protein are key nutrients that play a crucial role in this aspect. Calcium : Calcium is essential for bone health.

It is the primary mineral in bones, and an adequate intake is necessary to maintain bone density. Nutritionists work to ensure that players receive sufficient calcium through their diet or supplements, if needed. Vitamin D : Vitamin D is essential for calcium absorption and bone health.

Adequate exposure to sunlight and dietary sources such as fatty fish and fortified foods can help players maintain their vitamin D levels. Protein : Protein not only supports muscle health but also contributes to the health of tendons and ligaments.

Nutritionists ensure that players receive an appropriate amount of protein in their diets to support these connective tissues. Additionally, some players may have dietary restrictions due to allergies, intolerances, or religious beliefs.

Nutritionists ensure that these players receive tailored meal plans that adhere to their special requirements while still meeting their nutritional needs. For example, players with gluten intolerance may require gluten-free meal options, while vegetarian or vegan players need a diet rich in plant-based protein sources.

In the world of soccer, the importance of nutrition cannot be overstated. It is the foundation upon which peak performance is built. Nutritionists play a critical role in ensuring that players receive the right nutrients to excel on the field and maintain their overall well-being.

This chapter has provided an in-depth exploration of soccer nutrition and the role of the nutritionist in the context of the sport, emphasizing the collaborative efforts required to optimize performance and maintain player health.

The combination of carbohydrates, proteins, fats, vitamins, and minerals, along with proper hydration, forms the basis of effective soccer nutrition. The timing of nutrient intake and the individualized approach to meal planning are essential components of this process.

It is important to highlight that nutritionists work alongside coaches, medical staff, and other support personnel to create a holistic approach to player well-being. The collaboration between these professionals is vital to achieving the best possible results on the soccer field.

As the field of sports nutrition continues to evolve, nutritionists play an increasingly vital role in helping players achieve their maximum potential.

With advances in research and technology, we can expect even more refined and tailored approaches to soccer nutrition in the future. It is our responsibility to ensure that athletes are equipped with the knowledge and tools to make informed dietary choices, both during their soccer careers and beyond.

With the right nutrition, soccer players can continue to dazzle us with their skills and inspire us with their athleticism, ensuring that the beautiful game remains as beautiful as ever. The course is structured to cater to participants with varying levels of prior knowledge in the field, making it suitable for both beginners and those with some existing understanding of nutrition to enjoy the course.

The course content is delivered through a combination of video lectures, written materials, interactive quizzes, and case studies. Participants can access the course materials online, allowing them to learn at their own pace and convenience.

Participants can expect high-quality instruction from professionals who understand the specific needs and challenges faced by soccer players. Additionally, the course provides reading references only, not full journals articles, where participants can seek clarifications or further research.

This particular course is the 3rd part of the ISSPF Soccer Nutrition online courses. The ISSPF online Soccer Load Management course exposes you to the specific methods and processes used by elite level coaches to plan and monitor the Read More » More ISSPF Articles Training Methodology Training Session Design Organisation in WFC Dinamo Zagreb Discover how to design training session organisation to improve player performance with examples from Dinamo Zagreb WFC.

Discover evolution of tactical strategies in elite soccer and how the role of inverted full backs and goalkeepers are changing.

Save my name, email, and website in this browser for the next time I comment. Injury is always a risk for soccer players. So What Does Proper Nutrition Look like for a Soccer Player? Some examples include… Breakfast: 2 whole eggs on whole grain toast Option 2: Smoothie with banana, almond milk, almond butter and blueberries Lunch: Turkey, avocado, tomato on whole grain bread Option 2: Rice bowl with beans, chicken, corn, salsa and olive oil Dinner: Salmon, broccoli, sweet potato Option 2: Pasta with marinara sauce, turkey meatballs and spinach Taking a deeper dive, these are the top 3 nutrients every soccer player should be getting plenty of … Vitamin C Boosts immune system, preventing illness Plays a role in tissue repair and maintenance i.

muscle soreness Muscle growth leading to increased strength Food Sources: salmon, whole eggs, flaxseed, chia seeds, walnuts These nutrients are great for prevention and also effective for a faster injury recovery.

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However, nutritional strategies are amongst the most popular and accessible methods of facilitating restoration of performance and physiological perturbations following soccer-specific exercise. Despite the popularity of soccer, surprisingly few guidelines exist that seek to address the practical application of nutrition for recovery from soccer when limited time e.

The importance of optimised recovery strategies is particularly prevalent when congested fixture periods exist and implementation of them may be complicated by logistical issues such as late fixture times and demanding travel schedules.

Therefore, the purpose of this review was to evaluate current knowledge regarding nutritional recovery strategies within the context of soccer. Our emphasis is on providing contextually relevant recommendations for facilitation of post-exercise recovery when multiple matches are played within a short period of time.

We present practical strategies relating to the composition, quantity and timing of nutritional intake for the elite soccer player wishing to improve their recovery via evidence-based dietary strategies.

Practical issues concerning the implementation of such strategies within the elite environment are also considered. Articles were retrieved in accordance with an extensive search in several databases including MEDLINE — ; SPORTDiscus — ; PubMed — and Google Scholar — Soccer is a physically demanding intermittent sport which consists of recurrent high-intensity running, intensive soccer-specific actions and requirements for a high endurance capacity [ 11 ].

The game demands an ability to intersperse repeated actions at maximal or near-maximal intensity with periods of low-to-moderate intensity including active recovery or passive rest [ 12 ].

Accordingly, both anaerobic and aerobic energy pathways are required during match-play [ 11 ] as players typically cover distances of 9—12 km, and perform ~ activities including a change of movement every 4—6 s while executing ~ runs at high speed [ 11 ] over 90 min; responses which may be exacerbated by involvement in extra-time [ 13 , 14 ] in tournament scenarios.

Using the doubly labelled water technique, English Premier League soccer players have exhibited a state of energy balance i. It has also been reported that carbohydrate intake on a match-day and in the time preceding match-play was less than optimal [ 18 ].

While highlighting a possible performance-enhancement strategy to a single match, the implications of such practices may be compounded when multiple matches are played with a short turn-around time as the recovery nutrition in professional players may be compromised [ 18 ].

Similarly, in players with energy intakes that fail to balance expenditure, the predisposition of injury, accentuation of fatigue and suppression of the immune system may occur [ 21 , 22 ].

On a day to day basis, there are large changes in energy expenditure depending on the type, intensity and duration of training [ 23 ].

Moreover, variability exists in the activity and energy demands of players that are dependent on the individual and position played within a team; both of which can be dictated by extraneous factors such as tactical role, quality of opponent, style of playing, and environmental factors [ 11 ].

It is therefore important that players periodise energy and macronutrient intake, particularly carbohydrate, according to requirements. Indeed, a better between-half maintenance of total distance covered and higher movement intensities were achieved by players starting the game with higher muscle glycogen concentrations [ 24 ].

More recent studies have demonstrated a fibre-specific reduction in muscle glycogen concentration [ 25 ] with knee extensor maximal voluntary activation and peak torque responses shown to also be reduced [ 26 ]. Accordingly, over the course of 90 min, the intensity and frequency of explosive actions tend to reduce, resulting in a transient decline in physical performance [ 3 ].

Likewise, a high degree of muscle damage occurs as a result of exhaustive intermittent activities and regular unexpected changes of direction [ 27 ]. Consequently, refuelling and recovery nutrition are crucial components to promote muscle recovery and glycogen resynthesis. A clearly planned nutritional strategy can likely assist practitioners to facilitate the replenishing of glycogen stores, acceleration of muscle-damage repair and enhanced rehydration; all of which seek to improve subsequent performance.

Commencing the immediate recovery phase as close to the end of the match as is reasonably possible will likely confer beneficial effects before continuation for several hours after until sleep occurs.

The main focus immediately after a match is to replenish both liver and muscle glycogen stores through ingestion of adequate carbohydrate. This can be achieved practically by providing several opportunities to consume carbohydrate-electrolyte drinks on the pitch, in the media suites for post-match interviews and in the changing rooms.

The amount and frequency of carbohydrate ingested is an important factor to consider during the immediate recovery period i. Generally, the ingestion of 1—1. Therefore, based on the upper limit of this recommendation, an 80 kg player would be advised to consume ~96 g of carbohydrate per hour in the hours after a game finishes, with a particular emphasis on achieving such rates during times of fixture congestion.

Furthermore, during this initial stage of recovery, a strategy of frequent ingestion of carbohydrate i. Similarly, adding 0. It has been suggested that high glycaemic index GI foods may be preferable over moderate and low GI foods when the goal is to restore glycogen as quickly as possible [ 32 , 33 , 34 ].

The consumption of adequate quantities of carbohydrate in this post-match phase is likely the most beneficial aspect of carbohydrate recommendations. Accordingly, support staff should seek to provide food and drinks that are both tempting and practical to eat see Tables 1 , 2 and 3 for practical examples.

Food options should be promoting a desire to eat such that sufficient amounts in agreement with recommended values are realised as a loss of appetite may exist in some players in the time shortly after matches.

Support staff should ascertain the types of foods players are likely to eat in this immediate recovery phase as players may have individual cultural preferences.

The type of carbohydrate recommended in the immediate phase of recovery is high GI foods see Table 1 for examples. High GI sources are proven to accelerate muscle glycogen resynthesis rates in the first 6 h of recovery compared to low GI sources, most likely due to malabsorption of low GI carbohydrate-rich foods [ 35 ].

However, the effect of high GI carbohydrate meals on subsequent soccer-specific performance still remains unclear, with no difference observed between high and low GI diets on endurance and sprint performance 24 h after 90 min of intermittent exercise [ 36 ].

From a practical perspective, the consumption of high amounts of carbohydrate required from food sources can bring about gastrointestinal problems so it is important that players have access to a mixture of fluid and solid foods to prevent such issues [ 38 ].

There is evidence to suggest that multiple transportable carbohydrates in the form of glucose and fructose increases gastric empting and fluid delivery compared to glucose only [ 39 , 40 ] thus drinks provided at the end of the match should contain multiple transportable carbohydrates.

Due to the fact that liquid carbohydrate solutions can contribute to rehydration in conjunction with exogenous carbohydrate supply, carbohydrate-containing fluids may be more preferable for immediate ingestion when compared to solid foods.

A selection of high GI drinks and snacks should be readily available in the changing room after a game refer to Table 1 for a selection of recommended carbohydrate foods. The co-ingestion of protein with carbohydrate has proven beneficial in the context of glycogen resynthesis when sub-optimal carbohydrate amounts were consumed via an augmentation of postprandial insulin secretion [ 41 ].

A similar increase in glycogen synthetic rate has been observed when 0. The inclusion of protein to sufficient carbohydrate intakes is advisable to aid glycogen re-synthesis and enhance muscle tissue repair [ 42 ] see Table 1.

As milk or flavoured milk naturally contains a mixture of carbohydrate and protein, it may positively influence recovery and is likely a good choice of recovery beverage for lactose-tolerant players [ 43 , 44 ]. During a congested week see Fig.

Optimal performance can largely be attributed to carbohydrate availability [ 45 ]. Similarly, a carbohydrate rich diet with whey protein ingestion failed to increase glycogen resynthesis when compared to a normal diet [ 25 ].

Therefore, supercompensation of muscle glycogen concentrations has yet to be reported 48 h after a game; a response which is typically seen in sports such as cycling [ 48 ]. This may be attributed to the high eccentric component involved in soccer-specific movements with resulting muscle damage impairing glycogen resynthesis during recovery [ 47 ].

Fast twitch-muscle fibres in particular, had lower glycogen content in comparison to slow twitch fibres 48 h after a high carbohydrate diet [ 25 ]. While carbohydrate recovery strategies in the 48 h after a game are less clear than endurance sports, it is difficult to recommend exact guidelines for the amount for optimal recovery.

This could be achieved through 3—4 main meals and regular carbohydrate snacking interspersed throughout the day Table 1. This nutritional approach, coupled with acutely modulating training intensity and duration, will likely increase the availability of carbohydrate in the body in a week that involves 3 games in a 7-day period.

Exercise increases both muscle protein breakdown and protein synthesis [ 49 ]. However, prolonged periods of negative protein balance may result if synthesis rates are not periodically elevated through dietary protein consumption; a scenario that the elite player should seek to avoid when fixtures are congested.

The effects of a high amount of eccentric actions during match-play, as well as impacts from tackles and challenges with the opposition, results in impaired muscle function [ 50 ] that must be restored. To repair damaged muscle fibres and stimulate molecular adaptation, the post-match nutrition strategy should target the promotion of protein synthesis and attenuation of muscle breakdown.

It has recently been shown that consuming 40 g of protein rather than just 20 g after exercise stimulates greater myofibrillar protein synthesis irrespective of the lean body mass of the individual [ 51 ]. Thus, the consumption of 40 g of protein as a post-match serving seems to enhance protein synthesis rates relative to smaller doses examined previously [ 52 , 53 ].

Ultimately, protein-requirements should be achieved through high quality protein meals and snacks in the diet see Table 2. However, appetite can sometimes be suppressed following high intensity exercise so liquid supplements can be provided as an alternative for players who cannot eat solid foods.

In this respect, whey protein has proven to be a superior source in comparison to soy or casein when taken in isocaloric amounts [ 54 ]. This is due to its quicker digestive properties and rapid absorption kinetics. It also contains a high proportion of the key amino acid leucine, which is believed to be the main trigger for muscle protein synthesis augmentation [ 55 ].

Animal proteins such as chicken, beef and fish can also contain a high amount of this key amino acid. Using protein supplements can be a convenient strategy for many athletes. As previously discussed, whey protein is superior to soy and casein sources because of its rapid digestion and higher leucine content [ 54 ].

That said, plasma aminoacidemia is higher following the ingestion of liquid versus solid protein sources [ 56 ]; therefore, post-game benefits of fluid-based protein ingestion may be realised.

A ready to drink formulation may also have a greater practical appeal to players post-game. Leucine is an essential amino acid which through the activation of mammalian target of rapamycin complex mTOR signalling pathway may in part attenuate the decrease in muscle protein synthesis after exercise [ 57 ].

It is present in high quality proteins and it has been reported that 3 g of leucine is capable of enhancing muscle resistance to insulin through muscle protein synthesis activation [ 58 ]. This amount can be obtained through dietary sources such as g of chicken, g of fish or 20—25 g of whey protein, but it can also be ingested as an isolated supplement.

After the initial intake of protein in the hours after a game, it is important for the player to continue maximising their protein synthesis over subsequent days to support recovery and adaptation.

Although a sedentary male is recommended to consume 0. For example, a daily protein intake in the range of 2. Furthermore, when protein intake was elevated from 1. Although there is an absence in research relating to daily protein intake for elite players during intensified periods, it would be prudent to recommend that at least 1.

In order to achieve this amount, an 80 kg player would require approximately — g of protein per day. Good quality of protein sources such as meat and fish contain around 25 g per g and other sources such as milk, nuts, yoghurt, and beans can contribute to this amount. It has been reported that in elite academy players U18 s that there is a skewed distribution of protein intake where more protein is consumed for dinner ~0.

Thus, in terms of the amount of protein consumed over the day, meals or snacks should be divided into 6 × 20—25 g — g of protein feedings interspersed by 3 h for stimulating maximal protein synthesis throughout a 24 h period [ 62 ].

Intense exercise during a game leads to an increase in metabolic heat production which can raise muscle and rectal temperature to above 39 °C [ 63 ]. The main physiological mechanism to lose heat from the body is to evaporate sweat on the skin surface, with losses of 2 L even observed in lower ambient temperatures [ 64 ].

As a consequence of this level of fluid loss, a player will become dehydrated. Individual sweat rates can range from 1. Immediately post-exercise is a period where rehydration strategies should be implemented in order to replace the volume and composition of important fluids lost through sweat.

Without adequate rehydration, negative effects on glycogen restoration and protein synthesis rates [ 66 ], sprint capacity [ 67 ], and subsequent dribbling performance [ 68 ] could prevail.

In practical terms, for every 1 kg of weight lost during exercise would equate to 1. Time taken to rehydrate is shorter than repletion of muscle glycogen stores up to 6 h compared to 48—72 h as long as sufficient fluid and electrolytes are consumed.

Although, rehydration may take less time than glycogen re-synthesis, it should be noted that during periods of fixture congestion, especially where teams are playing back to back away fixtures where significant travel is required, it is important to educate players how best to re-hydrate during travel.

Moreover, it is not unusual for teams to train 24 h after a match as well as 24 h before a match, placing even greater emphasis on rehydration. Moreover, players should be encouraged to take on adequate fluids during half-time i.

This is especially important during hot and humid weather conditions. Sodium is a key electrolyte that should be replaced for optimum fluid restoration. There is a variation amongst players in terms of sodium lost during a game with a reported loss of 10 g of sodium chloride observed during a 90 min soccer session [ 70 ].

Water is an electrolyte free drink and is not ideal for rehydration post-exercise as a rapid reduction in plasma sodium concentration could ensure which subsequently increases urine output [ 73 ]. Therefore, drinks for rehydration should have high electrolyte content i.

In this respect, sports drinks are superior to water for fluid restoration due to their provision of both carbohydrate and electrolytes. Team sports such as soccer can be associated with a moderate to high post-match alcohol intake to celebrate or commiserate over the game result; especially in the amateur game.

More specifically, alcohol has recently been shown to reduce myofibrillar protein synthesis rates even if coingested with protein, resulting in an impairment of recovery and adaptation from exercise by suppressing skeletal muscle anabolic responses [ 75 ].

Moreover, alcohol consumed after a match can also exacerbate dehydration especially when consumed during the recovery period several hours after a match [ 76 ]. Thus it is prudent to educate players regarding the negative effects of alcohol on recovery when multiple matches are played within a short period of time.

Recovery nutrition towards the end of a day during periods of fixture congestion as well as intensive training is often overlooked by athletes. For instance, protein ingested before sleep has proven to be effectively digested and absorbed, leading to an increase in protein synthesis and improving whole-body protein balance during overnight recovery [ 49 ].

Ingesting a pre-sleep protein snack high in casein such as g of cottage cheese or alternatively, a formulated protein supplement containing 40 g of casein protein will likely prove beneficial for increasing the time in a net-positive anabolic state over the course of a day [ 77 ].

This is due to its slow release properties over a prolonged sleeping period. The absence of this pre-sleep feed will not improve overnight protein balance; possibly compromising muscle protein synthesis rates over the 24 h period. A summary of the recovery nutrition guidelines have been summarised in Table 3.

Fundamentally, macro and micro nutrients should come primarily from food sources in the diet; however, players may require a constituent, metabolite, concentrate or extract in isolation that is difficult to source in quantities required from food [ 78 ].

Moreover, elite players should be cautious with supplements and only take batch tested products that have been tested for banned substances. Specific guidelines have yet to be developed with limited research available for the use of some supplements, especially in the context of recovery from elite soccer match-play during periods of fixture congestion.

Nevertheless, supplement use during this short recovery phase has become common practice in soccer clubs across a range of ages.

Immediately after a match and several hours afterwards, feeding a team with nutritious food can be problematic and therefore certain supplements can be convenient to enhance recovery. A brief review of popular products is provided in this section with reference to their application for recovery.

Carbohydrate and protein supplements can be both useful and practical for players to enhance recovery during periods of fixture congestion. During repeated soccer-specific actions phosphocreatine stores diminish significantly as a consequence of adenosine triphosphate regeneration through phosphocreatine hydrolysis in the initial seconds of supra-maximal activity [ 80 ].

To increase resting muscle phosphocreatine stores quickly, a creatine loading protocol can be used with the conventional strategy involving 4 × 5 g doses of creatine supplementation per day for 5—7 days proceeded by a maintenance dose of 3—5 g per day [ 81 ].

However, a lower daily dose of ~3 g per day for 28 days will result in a similar increase in phosphocreatine stores [ 81 ] to the loading protocol. It has been reported that muscle glycogen resynthesis can be enhanced following creatine loading [ 82 ].

Practically, creatine can be added to the post-match and post-training recovery drink and it may prove beneficial in optimising refuelling strategies especially during congested fixture schedules.

In agreement with data from the general population [ 83 ], empirical observations highlight that sleep deprivation is common on the night s prior to sporting competition; especially, if matches require prior international air travel.

Interestingly, players who self-reported 7—9 h sleep on the night before testing outperformed their sleep-deprived counterparts i. There is some evidence that large amounts of caffeine taken with carbohydrate can enhance glycogen resynthesis post-exercise [ 85 , 86 ].

Muscle biopsy data showed that although no differences were observed in glycogen resynthesis after 1 h post-exercise — Similarly, Taylor et al. Although Taylor et al. Whilst the findings of Pedersen et al.

Nonetheless, this strategy could be employed for matches that have early kick off times. When time is limited between games, dietary components that modulate the inflammatory process may prove beneficial in the acute recovery phase.

However, it is important to note that any form of antioxidant or anti-inflammatory supplement should be carefully dosed. Soccer-specific adaptations are triggered by the inflammatory and redox reactions occurring after a strenuous exercise stimulus.

Therefore, chronically high doses in their provision are likely to be detrimental to the long term training effect [ 87 ]. For example, large doses of vitamins C and E have proven to have detrimental effects to cellular adaptation [ 88 , 89 ].

Antioxidant- and polyphenol-rich foods such as cherry and pomegranate juice have been found to enhance recovery following heavy training [ 90 , 91 , 92 , 93 , 94 ]. For example, 0. Similarly, Montmorency cherry juice has also been shown to enhance recovery following prolonged, repeat sprint activity in semi-professional male soccer players [ 91 ].

In addition, mL of pomegranate juice has been shown to reduce DOMS after strenuous exercise [ 92 , 94 ]. However, these findings should be interpreted with some caution as participants were fasted and restricted polyphenol based foods beforehand.

Theaflavin-enriched black tea extract supplementation in doses of mg daily for nine days has also been found to enhance recovery, reduce oxidative stress reduce muscle soreness in response to acute anaerobic intervals [ 96 ].

Thus, the potential beneficial effects of antioxidants and polyphenols to accelerate recovery are encouraging but more research is warranted using protocols which demonstrate greater ecological validity, especially in relation to soccer specific activity. Nevertheless, in situations where players have back-to-back matches with little time for recovery or in tournament situations where adaptation to training is likely not a key priority, certain antioxidant supplements and polyphenol-rich foods may be beneficial for recovery but chronic use should be avoided.

Omega-3 is found naturally in oily fish such as salmon, mackerel and sardines, and in a more concentration form as a fish oil supplement. Fish oil supplements contain the long chain polyunsaturated omega-3 fatty acids, eicosapentaenoic acid EPA and docosahexaenoic acid DHA.

It should be noted that the research on Omega-3 fatty acid supplements is conflicting as some studies show beneficial effects on reducing inflammation [ 97 ] and delayed onset muscle soreness [ 98 , 99 , ], whereas, other show no benefit [ , ].

Phillips and colleagues [ 97 ] found that fish oil supplementation reduced exercise-induced inflammation. Similarly, other studies have found that 1. In contrast, other studies have found a reduction in oxidative stress following exercise with fish oil supplementation but no difference in DOMS [ ] and further studies have no effect on DOMS [ ].

Despite the inconsistencies regarding fish oil supplementation, there does seem to be some evidence for using Omega-3 fatty acid supplementation in doses of 1. Fixture scheduling possibly provides the biggest challenge to recovery in elite soccer.

It is not unusual for top teams to have 3 games in a 10 day period in 3 different locations see Fig. The timing of kick offs in these games varies from week to week as a consequence of increased television coverage.

For example, a team could play a home match at h on a Saturday, travel to Europe to play an away match on Wednesday night at h and return to play another away match at h on the subsequent Saturday.

It is these types of scenarios where recovery strategies take on extra significance. The selection of foods and timing of intake in and around travel are critical factors for optimal recovery.

An example of recovery nutrition timeline after a match is shown in Fig. Support staff cannot always rely on external catering thus some foods need to be portable to away games without compromising on quality and in these situations, teams could take their own chef who can work closely with the sport nutritionist to devise suitable menus.

Moreover, sleep deprivation will become an issue as a result of late games so timing of recovery nutrition to optimise sleep quality is of significance and this has been reviewed elsewhere [ ]. A timeline guide for optimum recovery after match with a kick of time of to promote glycogen re-synthesis and repair for an 80 kg player.

It is easy to formulate a recovery nutrition strategy on paper but implementing it effectively and attaining player adherence in the elite environment can prove a difficult proposition.

This is particularly imperative during a period of congested fixtures where recovery time between matches is limited. This will provide an additional food option during recovery without compromising on the quality of nutrients. For players, it would also be beneficial to set up a recovery station and buffet style food selection in the changing room after the game which incorporates high-quality sources of carbohydrate and protein recovery snacks.

This strategy will ensure that recovery nutrition is readily available after a game before they travel home. Support staff may also want to consider an individualised approach to recovery nutrition based on player position.

With modern technology such as Global Positioning System GPS and data obtained from match analysis such as total distance and high intensity distance covered, recovery strategies could be individualised. For example, players working at higher intensities typically the full backs, and attacking midfielders would increase the amount of carbohydrate within the immediate recovery phase.

Whereas, the goalkeepers would follow lower carbohydrate diet in order to match the lower energy expenditures. The growing match play and training demands of a professional soccer player are putting a greater emphasis on the role of nutritional recovery in regaining performance and reducing the risk of injury.

Certain dietary practices should commence immediately after a competitive game or high intensity training session before the opportunity to fully optimise the recuperation process diminishes.

Carbohydrate replenishment should take precedence to replace the fuel lost to perform high intensity work with protein consumption playing an important role in muscle repair and rehydration aiding the overall recovery process.

Daily strategies incorporating these key nutrients should become common practice on subsequent recovery days between fixtures, especially during congestive weeks. Antioxidants and other nutrients can have a modulating role of the inflammatory process during these busy periods but their use needs be strategic rather than chronic to ensure adaptations to training are not blunted.

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Players who are under-fueled or more likely to sprain an ankle. Stress fractures will also happen if an athlete is low in Vitamin D and calcium stores. Athletes need proper vitamins, minerals, carbohydrates and protein to stay healthy to help protect the tendons, ligaments and bones.

Lora : Proper nutrition is also needed to recover and repair the body from injury. When athletes don't get enough carbohydrates, the body uses protein for fuel, which prevents wounds from healing. All those microscopic tears in the muscle don't heal and it will continue to get worse.

Lora : What I always tell my athletes is nutrition is just as important as practice and skill development - it all goes together. It's just as important to plan and prep nutrition and eat healthy, as it is to practice your sport and get better.

I'm not going to tell someone to make eggs if they won't eat eggs. An athlete will not get to where they want to be if they don't have healthy nutrition in their body. Nutrition is the one magic bullet to help improve performance. Learn more about nutrition for injury recovery in athletes.

Sports and Nutrition: How to Prevent Injury and Improve Performance. Teens playing soccer. Teenage soccer player making an effort while running with soccer ball during a match against her opponents. Do athletes in different sports have different nutrition needs?

What is proper fueling?