Top supplements for soccer players
Soccer or football is an incredibly draining and taxing sport, both physically as well as mentally, because of that, it can take its toll on the body. Sport in general is very physically demanding, but soccer is especially tough because it requires players to constantly be on their feet, running for much of the time, for 90+ minutes each game, and then of course, there is the work that needs to be done in the gym, as well as on the training pitch.
If soccer is your sport of choice and you are looking to take your game to the next level, here is a quick look at the top supplements for soccer players, which will benefit you and your overall game in a number of different ways. Some of the main supplements elite soccer players use include the following:
Creatine is a naturally occurring amino acid found in certain meats and seafood, as well as our very own bodies. In large dosages, experts have found that creatine can help increase energy levels and muscle productivity by enhancing the production of ATP – also known as Adenosine Tri-Phosphate. Creatine could also prevent the build-up of lactic acid for just a little longer, helping you to fight off the effects of fatigue and to perform at your absolute best on the pitch. Optimally, 5g of creatine per day is sufficient, so why not give it a try today?
BRANCHED-CHAIN AMINO ACIDS (BCAAS)
If you’re headed out for a 60-90 minutes game, don’t leave your BCAAs behind. The metabolism of BCAAs has been shown to decrease lactate production, potentially increasing your endurance exercise capacity.
Substantial evidence also suggests that BCAAs can reduce skeletal muscle protein breakdown and promote recovery and immune response from exercise.
Recommended Dose: 3-6g before or during exercise. A ratio of 2:1:1 leucine: isoleucine: valine appears to be most beneficial.
Caffeine have long been used by endurance athletes to boost performance. Not only they provide a quick pick-me-up for those early morning training sessions, but they are also capable of reducing the perception of effort and help delay fatigue, which can make those longer runs more bearable.
Recommended Dose: 1.3-2.7 milligrams per pound of your body’s weight (200-400 milligrams for a 150-pound individual) 30 – 60 minutes prior to exercise.