Accelerate and enhance recovery using evidence-based nutritional strategies.
One of the most obvious nutritional losses from soccer matches and training sessions is fluid loss, and everything that occurs with this. Sweating is a very efficient way for the body to cool down during exercise, and sweat rates vary depending on the environment, body weight, genetics, and acclimatisation. Yet, despite the obvious nature of hydration within soccer, many players lack the knowledge around this, and there is a definite need to increase awareness of hydration status and strategies amongst players [34]. Professional players can lose between 1600 and 2600 mL of sweat during a match, and up to 4448 mL when temperatures exceed 30oC. This is the same for training sessions, where players can lose similar amounts of sweat. These sweat rates do vary considerably between players; however, these numbers highlight just how important it is to maintain players’ hydration before, during, and after matches and training. Dehydration is described in terms of changes in a player’s body mass during exercise:
2% dehydration = water deficit of 2% of body mass
Soccer match play and training usually results in dehydration levels of between 1 – 2% [6], which can decrease players’ physical performance, cognitive function, and alertness. Dehydration levels above 2% can decrease soccer-specific performance, including high intensity running performance, aerobic performance, and dribbling skills [59].
As well as water, electrolytes such as sodium and chloride are lost through sweat. High salt losses are a major factor to muscle cramps and heat illness, which can lead to impaired soccer performance [60]. The recommendations in the table below are based on scientific research to optimise hydration strategies at different stages of match play.
Carbohydrate (CHO) intake is a crucial aspect of nutritional recovery for soccer players as this is the energy source predominantly used by the body during matches and training. Diets high in CHO (60 – 70% of total energy intake) can help facilitate recovery by reducing glycogen depletion and delaying fatigue [79]. Timing and quantity of CHO intake post-match is very important, especially within congested fixture schedules, when optimising recovery is vital. For the 4 hours immediately post-match, players should aim to consume 1 – 1.5 g per kg of body weight per hour of CHO (e.g. 80 – 120 g per hour for an 80 kg player) [8]. It is also suggested that players look to consume this at frequent intervals (e.g. every 30 minutes), to improve glycogen re-synthesis [75]. Coaches should therefore provide players with food and drinks that are high in CHO, practical for a match-day setting, and appetising to players [50]; finding out what foods and drinks players enjoy is also a great time to educate players and give them responsibility and autonomy of their energy intakes.
Protein intake is also very important for recovery from matches and training, as it plays a key role in promoting the remodelling of damaged muscle tissue and promoting the desirable adaptations to exercise. It is suggested that 20 – 25 g of protein that includes leucine taken after exercise will enhance protein synthesis, and improve recovery rates [10]. Protein and CHO can be taken together (e.g. 0.4 g Protein and 0.8 g CHO per kg of body weight per hour) after exercise, and may even provide more recovery benefits than taking CHO alone. A post-match meal containing a low-fat protein source (e.g. beans and legumes) and CHO sources (e.g. potatoes and vegetables) in a ratio of 1-part protein to 2-3 parts CHO should be eaten within 4 hours of the match.
Science of Soccer 