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With the FA Cup fast approaching and warmer days setting in, the excitement of football season is truly in the air. One of the most effective, yet overlooked, ways to do this is by having a solid nutrition plan which involves a balanced diet, enough hydration and plenty of sleep.

Football is a demanding sport at every level and if you are looking to support your body and performance further, consider adding one of the best supplements for football players to your training regime. Our list of best supplements for football players, focusses on helping to maintain optimum levels of all the nutrients your body needs, whilst also supporting your body in times of injury or post training fatigue.

What supplements do football players take?

Football players will take supplements which fall in line with what their bodies need extra support with. These often include supplements, which help to support optimum nutrient levels, promote recovery or support inflammation and injury, ensuring peak performance on the pitch.

The most important part of any footballers routine should still be diet: eating a balanced diet should provide them with all they need to succeed in each match.

The best supplements for football players

The best supplements for football players are often those that support bone health, energy levels, reduce pain and inflammation and support bone, joint and muscle health.

Omega-3 fatty acids

Omega-3 is a particularly important nutritional supplement for everyone, not just footballers. It helps to support heart and brain health, both of which will support your performance on the pitch. Additionally, studies have shown that omega-3 supplementation can improve muscle function, reduce fatigue, and increase endurance, further enhancing athletic performance.1 Omega-3 can be found naturally in oily fish, but depending on dietary requirements can be a hard thing to get into your diet, so adding a supplement to your daily routine can ensure you have enough.

Vitamin D

Vitamin D works alongside calcium to support bone health. It’s crucial to get enough vitamin D regardless of exercise levels, but particularly if you are in a sport like football which might place strain on your body. Excessive training can also impact the immune system. Vitamin D helps to modulate immune function, reducing the risk of infections and illnesses that can arise from intense physical activity. Ensuring adequate vitamin D levels can aid in faster recovery, maintain muscle function, and support overall athletic performance.2

Vitamin D comes naturally from exposure to the sun, but this can be restricted during the winter months. Therefore, it’s important to consider taking a vitamin D supplement to ensure your body is getting the correct levels it needs.

Glucosamine

This is a substance found naturally in the body. Glucosamine is found in the joints, where it helps to build structural connective tissue and cartilage, which is why it features on our list of the best supplements for footballers. Glucosamine is great for footballers because it helps to support joint and cartilage health, which is crucial when playing a high-intensity sport like football.

Magnesium

Magnesium is required by the body to support the conversion of food into energy. It also helps to support bone and muscle health, and adding a magnesium supplement to a varied balanced diet might help you to get the right amount of magnesium you need.

Creatine

This is a legal nutritional aid for sports performance, as it is a substance that can be found naturally both in red meat and seafood. It’s perfect for amateur and professional footballers alike. Creatine is a great supplement as it supports muscle health in athletes and those who exercise regularly.

Ashwagandha

Ashwagandha is a traditional ayurvedic herb known to increase energy and support the stress response. If you are a football player, adding an ashwagandha supplement could be useful as it helps increase the capacity of the blood to transport oxygen to exercising muscles to enhance your performance and endurance.

Curcumin (turmeric) 

Football training can be intense, often leading to injury and pain that can disrupt your training schedule and performance. Many football players rely on painkillers during extensive training periods. Curcumin, a natural compound found in turmeric, has been extensively studied for its analgesic (pain-relieving), anti-inflammatory, and antioxidant properties and could be considered a natural alternative for pain and inflammation support during intense training periods.

Boswellia

Boswellia has been extensively studied for its joint protective, anti-inflammatory, and pain-relieving properties. A study involving rugby players with osteoarthritis found that boswellia effectively decreased pain, improved mobility, and reduced the need for additional medication, making it an excellent supplement choice for football players managing high-impact joint pain and injuries.

References:
1. Kyriakidou, Y., Wood, C., Ferrier, C., Dolci, A., & Elliott, B. (2021). The effect of Omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. Journal of the International Society of Sports Nutrition, 18.
2. Frontiers in Immunology. (2022). Vitamin D and Immune Function: Mechanistic Insights. Frontiers in Immunology, 13.

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