Dietary and Ergogenic Supplementation to Improve Elite Soccer Players’ Performance

Ergogenic supplements like creatine (3-5 g day-1) and caffeine (3-6 mg kg-1 BW) may enhance performance in elite soccer players.

• Sodium bicarbonate (0.1-0.4 g kg-1 BW) is suggested to be taken 30 to 180 minutes before a match.
• β-alanine can be effective at doses of 3.2 to 6.4 g day-1, ideally provided in sustained-release tablets taken four times a day.
• Nitrate-rich beetroot juice (60 g in 200 mL of water) may improve performance when consumed approximately 120 minutes before activity.
• Combining ergogenic supplements with dietary supplements like taurine (50 mg kg-1 BW day-1), citrulline (1.2-3.4 g day-1), and arginine (1.2-6 g day-1) is possible.
• The recommended doses of these supplements did not show significant side effects.

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