Supplements have been one of the hottest topics dominating the sports industry, among the trainers and sportsmen. They have been used to aid in performance enhancement, recovery improvement, and to support the health of players, especially footballers. They should be used to complement a healthy diet rather than acting as a replacement. One of the commercially available supplements for sportsmen is CJC-1295 2mg which functions as a growth hormone- releasing hormone (GHRH). It aids in enhancing the production of proteins in the body, which in turn boosts muscle density or mass. It also induces breakdown of fat tissues, at the same time increasing the density of bones and reducing aging factors. The following are supplements suitable for use before and after football matches and training.
Caffeine
Mostly for the more mature football players, caffeine is a great supplement. It makes them focused, stimulates the nervous system, and keeps them alert. The younger players are naturally energetic, so they should avoid it as much as possible. The best way to have a correct and consistent caffeine supplement dose, is by buying it in tablet form, which is quite cheap and safe. The tablets are more effective than drinking coffee. One tablet should be taken 45 minutes before a major body exercise, match, or practice.
It is advised that Caffeine be taken for big events only, to avoid the body getting used to it, making it lose its effectiveness.
Creatine
The main sources of creatine are fish and red meat. Creatine enhances repeated sprint performance during match time. This supplement can be taken before and after training, together with other sports diets comprising of carbohydrates and/or protein, or with whole meal servings during the main meals –breakfast, lunch and supper. Performance enhancing effects are achieved by taking a five-day dose of 4×5 g per day, or alternative consumption of 3 g on a daily basis. Creatine promotes muscle increase, and may cause increase in body mass.
β-alanine
This supplement augments muscle carnosine (protein molecules) stored for several weeks, which then buffers metabolic acidosis which is associated with exercises of high intensity This enhances repeated sprint performance. Its ergogenic (energy giving) effects are attained by taking 1.6-4g of β-alanine per day.
Nitrates
Supplementing athletes with nitrates before kickoff of a match improves repeated sprint performance. It can be obtained by consuming concentrated beetroot juice- about 0.5 liters- hours before the game, or a day before the match, so as to elevate nitrates and nitrite availability.
Proteins
Protein is a great supplement, especially for footballers who are students, due to its easy-to-carry nature. Footballers can conveniently drink it in the form of a shake on the way to class, or while in class. Protein is also very affordable, as a shake made of two protein scoops and water only costs about $2.
Ingestion of 20-30g of protein after matches or exercise will aid in recovery and training adaptation. For instance, consuming 30-40g of casein can promote an overnight recovery.
The close proximity of footballers’ training sessions means little time is available for recovery between successive sessions. Furthermore, considering players can play up to 3 matches a week, the sports science personnel should implement a supplement policy aimed at maximizing training adaptation and recovery.
