As a former soccer player and current nutrition advisor, I know firsthand how demanding this game can be on our bodies. The relentless sprints, grueling workouts, and tough tackles can take a toll on our muscles, joints, and overall well-being.
Throughout my career, I learned the importance of proper nutrition in fueling performance, speeding up recovery, and maintaining optimal health. However, sometimes our daily diets may not give us all the essential nutrients needed to excel on the pitch.
That’s where supplements come in. They can help fill those nutritional gaps and provide an extra edge to our game. But with countless products on the market, it can be tough to discern which ones are truly effective and backed by science.
As someone who’s tried various supplements throughout my soccer journey, I’ve compiled a list of 7 proven supplements that have been shown to benefit soccer players like us. Dont worry. This list is not just my opinion. These supplements are backed by scientific research, ensuring you invest in the right tools to elevate your game.
| Supplement | Purpose | Timing |
| Whey Protein | Muscle recovery | Post-workout |
| Electrolytes | Hydration | During/after exercise |
| Multivitamins | Micronutrient support | Daily, as directed |
| Omega 3 | Anti-inflammatory | Daily, as directed |
| Creatine | Power output | Pre/post-workout |
| BCAAs | Muscle recovery | Pre/during/post-workout |
| Beta-Alanine | Endurance | Pre-workout |
Do soccer players even need supplements?
During my time on the field, I often heard fellow players debating whether supplements were necessary for soccer athletes. It’s a valid question, considering that a well-balanced, nutrient-dense diet should ideally provide us with most of the essential vitamins, minerals, and nutrients we need to excel in the game.
However, achieving that perfect diet can be quite challenging, especially considering the wild schedules and varying nutritional needs we soccer players face.
Supplements can be a great addition to a soccer player’s nutritional arsenal, helping to fill in those gaps and providing the extra support we may need to maintain peak performance. It’s important to remember that supplements should never replace a healthy diet and proper training; rather, they should complement these foundational aspects of our athletic lifestyle.
As someone who has tried various supplements over the years, I can vouch for their effectiveness when used correctly and in conjunction with a well-rounded diet and training regimen. The key is to focus on science-backed supplements that have been proven to benefit endurance athletes, including soccer players.
So, while not all soccer players may need supplements, they can certainly offer an added advantage for those looking to gain that extra edge on the pitch.
Do professional soccer players take supplements?
This is the question I see lots of people ask.
During my research, I noticed that almost all professional soccer players take some type of supplement. Most of them include whey protein, multivitamins, and electrolytes.
If we go to the top, we obviously know about Cristiano Ronaldo and his clean nutrition, which includes supplements. After all, he partnered with Herbalife in 2013. His typical supplements include whey protein, joint support, and multivitamins.
Messi is another player who does not need an introduction. As you have probably guessed, he also takes supplements, including whey protein, multivitamins, and yerba mate, according to this source.
Next, we have Hary Kane, Lucy Bronze, Paulo Dybala, Maya Yoshida, and Miguel Layun, who are sponsored by Soccer Supplement. The list of players who take supplements is endless. In this video, we also see Dr.Ricardo Costa recommending whey protein supplementation to Real Madrid.
Now let’s see what are the best supplements for soccer players.
Whey Protein
Purpose: Muscle Recovery
Timing: Usually post-workout
As someone who has been on the field for a long time, I can say that whey protein is a game-changer for muscle recovery. After all those intense training and matches, our muscles take quite a beating. Whey protein steps in to help repair and build muscles, making sure we’re ready for the next match. Plus, it’s easy for our bodies to absorb, so we can get back to our best faster.
A study published in the Journal of the International Society of Sports Nutrition found that whey protein supplementation improved recovery and performance in soccer players during a congested match schedule.
We wrote more about this in Do Soccer Players Drink Protein Shakes? , so make sure to check that out.
Before doing any supplement recommendations, we wanted to checklist three factors: quality, price, and transparency. After a long time of searching, we finally found one. Whey Protein Concentrate 80% Powder – CLEAN (affiliate link) is an excellent source of premium protein that can assist soccer players in their post-training recovery and increase their strength when combined with regular training.
Particularly rich in BCAAs, this whey protein concentrate plays a critical role in maintaining and enhancing muscle health – a key aspect for any soccer player aiming for optimal performance.
Electrolytes
Purpose: Hydration
Timing: During/after exercise
Soccer means lots of sweating and with it, losing important electrolytes like sodium, potassium, and magnesium. Electrolytes help with proper hydration and muscle function, so replacing them during and after exercise is crucial. Trust me, staying hydrated and balanced can make all the difference in your game performance.
Research published in the Journal of Sports Science and Medicine demonstrated that proper electrolyte replacement during exercise could improve athletes’ endurance capacity and prevent muscle cramps.
Recommended electrolytes for soccer players: DripDrop Hydration – Electrolyte Powder Packets (affiliate link)
Multivitamins
Purpose: Micronutrient support
Timing: Daily, as directed
With the heated schedule of a soccer player, sometimes we can’t get all the essential vitamins and minerals from our diet alone. That’s where multivitamins come in handy. They fill in those nutritional gaps and ensure our body functions at its best, so we can stay focused on the game.
A review in the National Library of Medicine states that micronutrient deficiencies, which can be addressed by multivitamin supplementation, can negatively impact athletes’ performance, immune function, and overall health.
Recommended multivitamins for soccer players: Garden of Life Vitamin Code (affiliate link)
Omega 3
Purpose: Anti-inflammatory
Timing: Daily, as directed
Inflammation and joint pain are common issues for soccer players. Omega-3 supplements can help reduce inflammation and support joint health, so we can keep playing with less discomfort. Plus, they’re great for overall health and even help with brain function.
This study showed that omega-3 supplementation could reduce inflammation and improve immune function in athletes, which may help soccer players with recovery and injury prevention.
Recommended omega 3 for soccer player: Fish Oil (1000mg) Softgels (affiliate link)
Creatine
Purpose: Power output
Timing: Pre/post-workout
As soccer players, we need short bursts of power and strength, especially during sprints and tackles. Creatine gives us that extra push by increasing our muscles’ energy stores. It’s like having a secret weapon for those critical moments on the field.
This study found that creatine supplementation could enhance soccer players’ performance during high-intensity intermittent exercises, such as sprinting and jumping.
Recommended creatine for soccer players: Creatine Monohydrate (Micronized) Powder (affiliate link)
BCAAs
Purpose: Muscle recovery
Timing: Pre/during/post-workout
When you’re playing soccer, muscle recovery is just as important as building strength. BCAAs (branched-chain amino acids) help with that recovery, reducing muscle soreness and fatigue. This means we can train harder and perform better without feeling as worn out. As we can see from this study, BCAA reduced inflammation after tough training sessions.
To find out more about BCAA use in soccer, you simply have to read BCAA for Soccer Players (Everything You Need to Know)
Recommended BCAAs for soccer players: BCAA 2:1:1 (Branch Chain Amino Acids) Powder (affiliate link)
Beta-Alanine
Purpose: Endurance
Timing: Pre-workout
Soccer demands endurance, and beta-alanine is a fantastic supplement for that. It increases muscle carnosine levels, which helps delay muscle fatigue. This means we can keep running, tackling, and scoring goals for longer without feeling the burn as quickly.
According to a study done on female soccer players, beta-alanine supplementation led to a significant improvement in high-intensity intermittent exercise performance, which is relevant to soccer players during matches.
Recommended beta-alanine for soccer players: Beta Alanine Powder (affiliate link)
NUTRITION DISCLAIMER
You should not rely on information in this article as a replacement for, nor does it replace, professional diagnosis, medical advice, or medical treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
