Properly preparing for a soccer game involves much more than training and resting. Sports supplementation has become a key support to optimize energy, improve performance, delay fatigue and promote the recovery of footballers.
In this guide you will discover what supplements to use before, during and after a soccer match to safely perform at your best.
Supplementation and soccer: Why is it important for soccer players?
The Soccer is an intermittent and very physically demanding sport, which combines explosive efforts, resistance, changes of rhythm and high neuromuscular demand.
- This effort implies that players need to combine:
- Fast and sustained energy.
- Improve sprint and acceleration ability.
- Delay the onset of muscle fatigue.
- Maintain concentration and focus during the 90 minutes.
- Accelerate post-match recovery.
A well-planned supplementation routine will help meet all these needs, combined with good nutrition and correct training and preparation routine.
Supplementation before the soccer game: What to take before going out on the field?
Caffeine: Energy and mental focus
Caffeine is one of the most studied and effective supplements for sports such as football.
Among its benefits are:
- Increases energy and sprint ability.
- Improves concentration and focus
- Reduces the perception of effort and delays fatigue
You can take caffeine between 30–45 minutes before the game. In capsule supplements, such as AMIX caffeine, you can take 1 serving, which contains 200mg of caffeine.
Beta-alanine: Delayed fatigue and increased energy to face a match
Beta-alanine is an essential amino acid used as a supplement for delay muscle fatigue and improve endurance in high-intensity sports, making it ideal for soccer players who perform repeated intense efforts.
Among its benefits are:
- Reduces muscle fatigue
- Increases the ability to sustain high intensity efforts
Regarding consumption patterns, they can be taken 4 capsules a day divided into two doses, one after breakfast and the other between 30-60 minutes before the game.
Pre-match carbohydrates: Keep your energy reserve at 100%
A correct carbohydrate intake will be essential to ensure glycogen reserves before an important match. The ideal thing if you take carbohydrates in the form of supplementation before a game is to do so between 60-90 minutes before a game.
Among some carbohydrate supplement options you can find:
- Carbohydrate bars: Useful to have a snack before your game with a high carbohydrate content
- Isotonic drinks with carbohydrates: They help improve hydration and provide energy before a game
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Supplementation during the soccer game: Maintain performance on the field of play
Isotonic drinks: Keys to maintaining hydration
Isotonic drinks help maintain proper hydration and maintain energy due to its content of mineral salts and carbohydrates. They are essential for soccer players to ensure electrolyte balance in a sport as exposed to fluid loss through sweating as soccer.
Among the benefits of drinking isotonic drink during a match is:
- They help maintain hydration
- Replenish electrolytes lost through sweat
- They offer energy for the rest of the game
Energy gels: Contribution of energy useful in intense efforts
Energy gels in the middle of a game can be a important piece in terms of energy contribution, especially if it is an intense match or with extra time, for example.
If taken during a game, a good time to consume the gels It will be at half-time or in the 60–70 minute.
The main benefit of these gels will be to improve energy in the final moments of a match.
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Supplementation after the soccer game: Effective recovery after effort
A good recovery after an intense match will be as important as maintaining performance on the field of play. Therefore, it is essential to consume adequate supplementation intelligently, ensuring effective recovery.
Protein: The perfect protein shake to repair your muscles
A protein supplement will be key to recovering damaged muscle fibers for the effort of a party. For this reason, many soccer players choose to drink it in the form of a shake after playing.
To maximize recovery, it is important to take within the first 30–60 minutes post-match and can even be mixed with carbohydrates to further optimize muscle and glycogen recovery.
Quickly absorbed carbohydrates: Fill your energy stores effectively
Quickly absorbed carbohydrates Help quickly replenish lost energy, due to its high capacity for assimilation and digestion by the body.
Among the most common rapidly absorbed carbohydrates is maltodextrin, which helps quickly replenish glycogen reserves.
Those options that They also contain vitamins and minerals such as magnesium, will help support energy metabolism and muscle function after the intense effort of a match.
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Electrolytes for proper rehydration
Replenishing sodium, potassium and magnesium is essential to avoid cramps and speed recovery. In a match, players are exposed to high fluid loss through sweating, so it will be crucial to ensure this balance.
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Omega 3: Reduces inflammation in your muscles
Using Omega 3 as a supplement can help reduce inflammation and muscle soreness after an intense soccer game.
After a match, you can take between 1-3 Omega capsules 3 accompanying food.
In summary: Is supplementation useful for a soccer match?
Well-planned supplementation becomes a key ally for any soccer player, whether amateur or professional. Combined with good nutrition, rest and specific training, it can make a difference in energy, performance and recovery.
Do you want to start planning your supplementation routine for your game days? Enter the AMIX official store and get the best sports supplements for soccer players.
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