Nutrition-Related Considerations in Soccer: A Review
TAKE-HOME POINTS:
- Nutrition plays a vital role in keeping the player healthy, reducing risk for injury, speeding up recovery, and enhancing training adaptations.
- Average energy expenditure during a training day is ~3500-3600 kcal for elite male soccer players and ~2700-2800 kcal for elite female soccer players.
- Carbohydrate needs should reflect the work required/demand to produce optimal performance.
- Vitamin D and iron are two common nutrients of concern for soccer players.
- Studies have shown that most players do not drink sufficiently during a match to optimize hydration, replacing only ~40% to 45% of their sweat losses. Soccer players can also lose large amounts of sodium: between 700 and 1500 mg of sodium/L of sweat.
FAT AND SOCCER PERFORMANCE
Fat is the primary source of energy at rest and at low-training intensities, such as walking or jogging for soccer players (Table 3). Besides providing slow, long-lasting energy, fat helps absorb vitamins A, D, E, and K; produce hormones; protect organs; and support the cell membrane structure. The dietary recommendations of total fat intake for athletes are similar to or slightly greater than those recommended for non-athletes. The total amount required depends on the training demands and the players’ goals. The recommended amount of dietary fat is between 20% and 35% of total daily energy intake.
Table 3. Fat | ||
Timing | Amount | Application |
Daily | 0.8–1.5 g/kg | Include well balanced meals, primarily polyunsaturated and monounsaturated fats. |
Pre-Training/Match; | ~10–30 g/meal | Limit amount. Avoid digestion and gastrointestinal issues. |
During Training/Match | None needed | Risk of gastrointestinal intolerances. |
Recovery/After Training | ~10–30 g | Include well-balanced meals, primarily polyunsaturated and monounsaturated fats. |
The key to gaining performance benefits from dietary fat depends on the type of fat selected. Some fats in excess, such as omega-6 fatty acids and saturated fats, may promote inflammation, hinder recovery, and affect brain health. Other types can help reduce inflammation, enhance muscle recovery, and improve brain health. These types include polyunsaturated omega-3 fatty acids, which are essential for the health of the athlete, allowing for a balanced fatty acid profile.23 Specific omega-3 fatty acids (EPA and DHA) have shown an improvement in the function of the mitochondria, enhancing energy cell metabolism. They also have potential to be highly anti-inflammatory, benefit rehabilitation during soft-tissue injury, and help decrease secondary damage from a concussion.
In addition, research shows that omega-3 may enhance the energy production of the mitochondria, resulting in less oxidative damage to the muscle cell.25 More research is needed on the effects of performance on soccer players. Given the slow digestion and absorption of fats, fat intake must be limited leading up to or during training sessions or matches, which may risk gastrointestinal issues and displacement of carbohydrates. Low to moderate monounsaturated and polyunsaturated fats in a recovery meal have not been shown to inhibit muscle glycogen reloading or muscle protein synthesis.26,27 In regard to fat intake post-match, fat is not a key nutrient of concern for muscle recovery, as it can be included in the next balanced meal.
MICRONUTRIENTS, VITAMINS, AND MINERALS
Exercise stresses many of the metabolic pathways where vitamins and minerals are required. High-level training demands may also increase the turnover rate of vitamins and minerals. As a result, greater dietary intakes of vitamins and minerals may be warranted. Soccer players at the greatest risk for poor vitamin and mineral levels are those who skip meals, who eliminate ≥1 of the food groups from their diet (such as vegans), or who consume unbalanced and highly processed foods. In soccer players, the micronutrients of concern include iron and vitamin D. In young female soccer players, calcium intake must be assessed along with adequate energy intake for optimal bone density. Vegetarians, vegans, and/or athletes who do not consume meat, eggs, and/or dairy in their diet are at risk for vitamin B12 deficiency. The key to obtaining all the vitamins and minerals an athlete will need is to eat a wide variety of nutrient-dense foods.
IRON
Iron deficiency, with or without anemia, may impair muscle function and limit exercise capacity. Adequate iron intake in athletes with iron deficiencies and/or anemia can improve exercise capacity. Iron depletion is 1 of the most common nutrient deficiencies observed among endurance athletes. Foot strike hemolysis can destroy red blood cells during activities such as running. Research has shown that 30% of professional male soccer players have ferritin levels <30 mcg/L at the end of a soccer season.28 Thus, fatigue and poor recovery time place soccer players at risk of an iron imbalance.29,30
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