Table 3 Practical nutritional recovery strategies for elite soccer players when limited time separates repeated matches
Phase | Rationale | Practical application |
|---|---|---|
Refuelling (post match) / Pre-Loading (pre match) | A player should aim to consume approximately 6–10 g·kg−1 of body mass (e.g. 480–800 g for an 80 kg player) of carbohydrates on the days where both muscle recovery/loading is needed (24–72 h between games). This should be coupled with a reduction in training volume/intensity. This is to be achieved through 3–4 main meals and regular carbohydrate snacking spaced out throughout the day. Fuel intake should match the demands of energy expended. Players who have been an unused sub or only played part of a game do not require the same level of energy intake as players who played the whole game. Taking in more energy than required could lead to weight gain. | • Carbohydrate sources to include as part of a nutritious meal: • Grains (quinoa, pasta, rice, noodles and couscous) • Starchy vegetables (potatoes), Legumes (beans and lentils), Fruits • Cereals (porridge, muesli) • Label foods appropriately to nudge players to increase carbohydrate portion for both match day −1 as well as post-match • Convenient food such as sweet potato wedges, chicken coated in breadcrumbs, and chicken burritos served post-match can increase uptake due to convenience |
Maintenance of Repair and Adaptation Daily intake post match before subsequent fixture | During intensified periods of competition a recommended strategy of 1.5 g·kg−1 -2 g·kg−1body weight per day (e.g. 120–160 g for 80 kg player) should be sufficient to fully repair damaged muscle and stimulate soccer specific adaptation. Meals and snacks should be divided into 6 × 20–25 g protein servings over the day, interspersed by roughly 3 h to fully maximise protein synthesis rates in the days between competition. | Protein sources containing 10 g protein (add to carbohydrate sources for high quality recovery meals): • 40 g of cooked chicken, lean beef, lamb or pork. • 300 ml milk • 2 small eggs • 30 g of reduced fat cheese • 120 g tofu or soy meat • 50 g canned tuna or salmon or grilled fish |
Rehydration Immediate Recovery | Rehydration should occur as soon after exercise finishes. A player should aim to intake a volume that is approximately 150–200% of the estimated deficit to account of ongoing losses (e.g. urine output) with a rough guide of 1 kg weight lost = 1.5 l of fluid required. They should aim to replace the volume lost within 2–4 h post exercise over regular time period to prevent the gastrointestinal distress associated with large fluid intakes. Key electrolytes need to be replaced – principally sodium – and this can be achieved either through electrolyte containing drinks or consuming fluids with ‘salty’ foods. Excessive alcohol consumption must be avoided as it is counterproductive to overall recovery goals. | Ultimately fluid choices need to be palatable, suit the other recovery needs of the player, practiced and are practical within their recovery environment: • Sports drinks containing electrolytes and carbohydrate • Milk based drinks/supplements which include other nutrients • Fruit juices • Cola drinks, tea and coffee could provide a valuable source of fluid and should not be totally avoided • Only have water if salty snacks are consumed at the same time |
Reduce inflammation and muscle soreness Immediate Recovery | During intensified fixture congestion antioxidants and anti-inflammatory food components or supplements can modulate the inflammatory reaction may prove beneficial in the acute recovery phase. Concentrated tart cherry juice and omega-3 fish oil supplements are two supplements which may have accelerate recovery time but further research is warranted in elite team sports. It is important to note that any form of antioxidant or anti-inflammatory supplement should be carefully dosed. Soccer-specific adaptations are triggered by the inflammatory and redox reactions occurring after a strenuous exercise stimulus. | Dietary sources of antioxidants include the majority of fruits and vegetables. High antioxidant containing foods for example: • Blueberries, Prunes, Blueberries, Sprouts, Broccoli, Raspberry, Sweet cherry Dietary sources contain omega −3: • Oily fish, beans, Flax seeds, Walnuts |