Fitness and strength coaches normally have quite a few football players and other athletes they help with their training.
And while they recommend taking pre-workout supplements for targeted gym sessions, one question they often get is if players should take the same pre-workout before every practice or game.
This is particularly interesting for college players, so we researched what dietitians and a few football players who often take it say.
Pre-workouts should be essential to any training regime as they can provide more energy and reduce fatigue. However, boosting energy production in the gym is not the only time you can take advantage of these products.
The same ingredients can improve athletic performance during football practice, whether it’s speed or sacking (tackling).
We found some interesting surprises for overall performance and mental alertness that you should be aware of.
Is It A Good Idea To Take Pre-Workout For Football?
Yes, it’s a good idea to take pre-workouts for football. And the reason is that a great pre-workout will directly impact overall strength levels and fatigue.
If you regularly take one of these supplements before training, then you’ve probably recorded the improvements in weight loads and reps in your journal.
It’s not like they turn you into The Hulk, but a small increase can make a big difference over time.
When you take your pre-workout before you head off to practice, you should notice the same effects after about 30 minutes.
For example, creatine is a common ingredient, and studies have shown that pre-workouts containing creatine can boost your strength.
And beta-alanine can significantly impact feeling less fatigue and reducing muscle burn.
I’ll get to some more details on great ingredients shortly, but there are very good reasons to plan your pre-workout intake, even for games.
So how can pre-workout supplements actually boost your football performance? Let’s find out.
Benefits of Taking Pre-Workout for Football
There are three main areas where you’ll find that pre-workout supplements can impact your football performance. And my research confirmed that players saw significant improvements in these areas.
1. Strength
First of all, ingredients like creatine will gradually improve your muscle gains, but during training, it can positively impact strength at peak performance levels.
That means you should be able to run faster and deal with opponents much better.
2. Fatigue
Reducing muscle burn from lactic acid and general fatigue is a major goal for a pre-workout, and one thing my research highlighted was that they felt tiredness kicking in half a quoter later than normal.
You should notice that you can maintain higher performance for longer without hitting that dreaded pain wall.
3. Focus
Another great thing is that pre-workouts tend to include stimulants like caffeine.
And while caffeine also has a positive impact on exercise performance, it’s the mental focus and motivation that can make a huge difference in football.
Should You Take It For Every Practice/Game?
No, I wouldn’t recommend taking a pre-workout supplement for every practice.
You’ll probably gain the most benefits on sessions where you’re pushing yourself to the maximum in the gym or when having a tough game ahead.
Here’s what I mean.
Pre-workouts can be a waste of money if you’re going on an everyday „normal“ practice as part of a warm-up routine for the game.
But if you’re increasing your training volume, or preparing for the season, then the body will gain extra performance that can give athletes a competitive advantage.
The Best Way to Take Pre-Workout
Pre-workout works best when consumed 30-60 minutes before exercise or activity. This would allow the body some time to digest and absorb the ingredients to produce peak performance.
Most pre-workouts will provide an acute effect, such as boosted energy and improved performance outcomes.
However, the larger-scale performance-enhancing effects may not be noticed for a few weeks.
For example, the effects of creatine, and often beta-alanine, require a bit more time to work.
Ingredients That Work the Best
While pre-workout supplements tend to have many different ingredients in their chosen formula, there are a few things that my dietitian recommended as a top priority.
These mainly include essential amino acids that have scientifically proven benefits.
Creatine Monohydrate
Pre-workouts tend to include creatine because of its known impact on muscle mass growth.
But these studies have also revealed that it can increase performance levels enough to be measurable at the highest intensity levels.
That’s also the most likely reason why most pre-workout products we have tested all contain this simple amino acid.
L-Citrulline
One of the main attractions of citrulline is that there is evidence of it boosting nitric oxide levels to improve blood flow.
But other studies have also shown that it can have an effect on fatigue and tiredness during physical training.
With improved blood circulation and reduced fatigue, this pre-workout ingredient can significantly impact football players, especially during games.
Branched-Chain Amino Acids
BCAAs are a collection of three essential amino acids that are linked to protein synthesis in muscles.
But a more interesting study has revealed that BCAAs can also impact fatigue.
That means it should be able to help you train for longer and then impact your recovery times as well.
Related Article: Pre-Workout Before Basketball – A Complete Guide (2022)
Beta-Alanine
And finally, you’ll find that almost every supplement brand includes beta-alanine in their pre-workout.
It is so well established as a natural performance enhancer that the International Society Of Sports Nutrition has published extensive study findings about its benefits for athletes.
“Carnosine, a molecule that aids in buffering acid in muscles, is composed of beta-alanine as its basic amino acid. Therefore, using beta-alanine supplements helps you perform better during short, intense workouts (under a minute).”
– Mike Murray, RDN, CSCS, CISSN at Examine.com.
Are There Any Drawbacks?
Many nutritional supplements have minor downsides, but most of these tend to be related to allergies.
But there are two things to keep in mind.
First of all, when you exceed the recommended dose, some pre-workout products can cause stomach upset.
This might be bloating or cramps and is not something you want while training.
The other thing to remember is that some of the best pre-workout supplements contain a high dose of caffeine.
And this stimulant can cause high blood pressure that isn’t ideal for intensive football training.
But considering all the other benefits listed above, you should still take a pre-workout for improved energy.
What Other Supplements Do Football Players Take?
Football players and other elite athletes are notorious for consuming supplements for a variety of causes.
Supplements and extra vitamins can help a balanced diet increase training effectiveness and improve your body’s natural performance.
Football players can reduce their chance of injury by attempting to maintain the best possible health by spending money on supplements.
An NFL player can consume a wide variety of supplements, each of which targets a distinct area of preparation and play.
We don’t even need to mention whey protein, right? Proteins are the Lego blocks of muscles. You need to consume enough protein to build the muscle or strength you want.
Although plenty of expensive protein brands are available, plain whey protein concentrate or isolate does just fine for most athletes.
Fish oil
Contrary to common belief, fat is crucial for the health of the human body, and fish oil is an excellent method for athletes to benefit from the advantages of fat without worrying about the potential side effects of overindulging.
Fish oil can supply fatty acids that the body does not naturally make while also assisting in reducing inflammation and muscle discomfort.
It can also boost aerobic metabolism and raise muscle synthesis.
Green Supplements
Not many football players eat enough vegetables and get the right amount of vitamins and minerals daily.
If they lack these nutrients, they have a harder time building muscle and making it through games without tiring or cramping.
By adding a green foods supplement to their diet, NFL players consume a few vegetable servings simultaneously with a liquid, a powder, or a pill.
Beetroot juice
The body produces nitric oxide from nitrates found in beetroot juice. Your blood arteries are opened by this chemical, which improves blood flow.
Because of the dilatation of blood vessels, nitric oxide is used by the body to boost oxygen delivery, delay exhaustion, and increase the delivery of nutrients to your muscles.
Sodium Bicarbonate
Bicarbonate truly aids in controlling the body’s acidity balance, making it crucial. This means that it aids in avoiding lactic acid buildup in the body, which can cause aching muscles and fatigue.
