Condition
Soccer Performance
Soccer performance draws on endurance, repeated sprints, agility, technical skill and clear thinking, often across crowded match schedules. Creatine and caffeine have the strongest evidence for supporting sprint power and stamina, and in one small study of players, N-acetylcysteine improved anaerobic capacity. Soccer-specific trials were mostly small, often a dozen to a few dozen players, so the evidence for most individual supplements is limited.
Sources: PMID 21896942
- Supplements studied
- 12
- Graded outcomes
- 11
- Trials
- 12
- People studied
- 232
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Oxidative Stress Biomarkers Small Decrease | Improves (the measure goes down) | Small effect | 3 studies | 40 people | ||
Studies that measured oxidative stress biomarkers
| ||||||
| Total Antioxidant Capacity (TAC) | Improves (the measure goes up) | 40 people | ||||
| Uric Acid | Changes; see studies | 40 people | ||||
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Ammonia Mixed effect | 1 study | 30 people | ||||
Studies that measured ammonia | ||||||
| Uric Acid | Improves (the measure goes down) | 1 study | 30 people | |||
Studies that measured uric acid | ||||||
| Muscle Damage | Changes; see studies | 30 people | ||||
N-Acetylcysteine
- Anaerobic Capacity: improves
- Power Output: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity Small Improvement | Improves (the measure goes up) | Small effect | 1 study | 12 people | ||
Studies that measured anaerobic capacity | ||||||
| Power Output | Improves (the measure goes up) | 12 people | ||||
Melatonin
- Anti-Oxidant Enzyme Profile: improves
- Exercise-Induced Oxidation: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anti-Oxidant Enzyme Profile Small Increase | Improves (the measure goes up) | Small effect | 1 study | 16 people | ||
Studies that measured anti-oxidant enzyme profile | ||||||
| Exercise-Induced Oxidation | Changes; see studies | 2 studies | 16 people | |||
Studies that measured exercise-induced oxidation | ||||||
Creatine
- Uric Acid: improves
- Weight: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Uric Acid Small Decrease | Improves (the measure goes down) | Small effect | 1 study | 14 people | ||
Studies that measured uric acid | ||||||
| Weight | Improves (the measure goes down) | 10 studies | 14 people | |||
Studies that measured weight | ||||||
Yohimbine
- Body Fat: improves
- Muscle Mass: improves
- Power Output: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Body Fat Moderate Decrease | Improves (the measure goes down) | Moderate effect | 1 study | 20 people | ||
Studies that measured body fat | ||||||
| Muscle Mass | Improves (the measure goes up) | 20 people | ||||
| Power Output | Improves (the measure goes up) | 20 people | ||||
L-Tyrosine
- Adrenaline
- Heart Rate: improves
- Alertness: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Adrenaline Mixed effect | 14 people | |||||
| Heart Rate | Improves (the measure goes down) | 5 studies | 22 people | |||
| Alertness | Improves (the measure goes up) | 1 study | 8 people | |||
| Blood glucose | Improves (the measure goes down) | 1 study | 14 people | |||
Studies that measured blood glucose | ||||||
| Dopamine | Improves (the measure goes up) | 1 study | 14 people | |||
Studies that measured dopamine | ||||||
| Aerobic Exercise Metrics | Improves (the measure goes up) | 8 people | ||||
| Blood Lactate (Exercise) | Changes; see studies | 14 people | ||||
| Noradrenaline | Improves (the measure goes up) | 14 people | ||||
| Power Output | Improves (the measure goes up) | 14 people | ||||
| Vigor/Activity | Improves (the measure goes up) | 8 people | ||||
Branched-Chain Amino Acids
- Adrenaline
- Fat Oxidation: improves
- Blood glucose: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Adrenaline No effect | NoneNo effect | 10 people | ||||
| Fat Oxidation | Improves (the measure goes up) | 1 study | 10 people | |||
Studies that measured fat oxidation | ||||||
| Blood glucose | Changes; see studies | 10 people | ||||
| Blood Lactate (Exercise) | Changes; see studies | 10 people | ||||
| Dopamine | Improves (the measure goes up) | 10 people | ||||
| Fatigue Symptoms | Changes; see studies | 10 people | ||||
| Noradrenaline | Improves (the measure goes up) | 10 people | ||||
| Reaction Time | Improves (the measure goes up) | 10 people | ||||
Leucic Acid
- Anaerobic Capacity
- Body Fat: improves
- Muscle Mass: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity No effect | NoneNo effect | 15 people | ||||
| Body Fat | Improves (the measure goes down) | 15 people | ||||
| Muscle Mass | Improves (the measure goes up) | 15 people | ||||
| Muscle Soreness | Improves (the measure goes down) | 15 people | ||||
| Power Output | Improves (the measure goes up) | 15 people | ||||
| Weight | Improves (the measure goes down) | 15 people |
Panax Ginseng (Korean Ginseng)
- Lactate Threshold
- Oxygen Uptake: improves
- Reaction Time: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Lactate Threshold No effect | NoneNo effect | 15 people | ||||
| Oxygen Uptake | Improves (the measure goes up) | 2 studies | 15 people | |||
| Reaction Time | Improves (the measure goes up) | 1 study | 15 people | |||
Cocoa Extract
- Aerobic Exercise Metrics
- Oxidative Stress Biomarkers: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics No effect | NoneNo effect | 28 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 2 studies | 28 people | |||
Studies that measured oxidative stress biomarkers | ||||||
Beta-Alanine
- Anaerobic Exercise Performance: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Exercise Performance | Improves (the measure goes up) | 3 studies | 86 people | |||
Studies that measured anaerobic exercise performance
| ||||||
Key findings
- Oxidative Stress BiomarkersImproves (the measure goes down)
- Ammonia
- Anaerobic CapacityImproves (the measure goes up)
The Soccer Performance Enhancement protocol
2 primary supplements · 7 supporting supplements
- Creatine Monohydrate3–5 g daily (loading phase optional)
- Caffeine3–6 mg/kg body weight 30–60 minutes before match
Shop the evidence-backed picks
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Studies cited
100 studies from PubMed
- Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.
- Beta-Alanine and High-Intensity Exercise Capacity: A Systematic Review
- Beta-Alanine Supplementation in Older Adults: A Systematic Review
- Beta-Alanine Effects on Tactical Performance: A Review
- International Society of Sports Nutrition Position Stand: Beta-Alanine
- Effects of Beta-Alanine on Carnosine Content and Exercise Performance
- Safety and Efficacy of Beta-Alanine Supplementation: A Review
- Beta-Alanine Supplementation and Exercise Performance: A Meta-Analysis
- Paresthesia from Beta-Alanine: Mechanisms and Mitigation
- Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress
- Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players
- Does creatine supplementation improve the plasma lipid profile in healthy male subjects undergoing aerobic training
- Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training
- Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscle
- Creatine supplementation affects glucose homeostasis but not insulin secretion in humans
- Creatine supplementation and health variables: a retrospective study
- Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilization
- Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle
- Effects of L-tyrosine and carbohydrate ingestion on endurance exercise performance
- Astaxanthin increases choroidal blood flow velocity
- Erythrocytes carotenoids after astaxanthin supplementation in middle-aged and senior Japanese subjects
- Cosmetic benefits of astaxanthin on humans subjects
- Protective effects of astaxanthin on skin deterioration
- Effectiveness of Dietary Supplement for Skin Moisturizing in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
- The Protective Role of Astaxanthin for UV-Induced Skin Deterioration in Healthy People-A Randomized, Double-Blind, Placebo-Controlled Trial
- Astaxanthin improves glucose metabolism and reduces blood pressure in patients with type 2 diabetes mellitus
- Astaxanthin has no effect on arterial stiffness, oxidative stress, or inflammation in renal transplant recipients: a randomized controlled trial (the XANTHIN trial)
- Safety of an astaxanthin-rich Haematococcus pluvialis algal extract: a randomized clinical trial
- Effects of astaxanthin on human blood rheology
- The effects of astaxanthin supplementation on obesity, blood pressure, CRP, glycemic biomarkers, and lipid profile: A meta-analysis of randomized controlled trials.
- Effects of astaxanthin supplementation on lipid peroxidation
- Antioxidant Lipid Supplement on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis.
- Assessing the Effects of Moderate to High Dosage of Astaxanthin Supplementation on Lipid Profile Parameters-A Systematic Review and Meta-Analysis of Randomized Controlled Studies.
- Antioxidant effect of astaxanthin on phospholipid peroxidation in human erythrocytes
- Effect of Astaxanthin Supplementation on Salivary IgA, Oxidative Stress, and Inflammation in Young Soccer Players
- Astaxanthin decreased oxidative stress and inflammation and enhanced immune response in humans
- Protective effects of Haematococcus astaxanthin on oxidative stress in healthy smokers
- Markers of Hypoxia and Oxidative Stress in Aging Volunteers Ingesting Lycosomal Formulation of Dark Chocolate Containing Astaxanthin
- Effects of Astaxanthin on Liver and Leukocyte Parameters in Healthy Climacteric Women: Preliminary Data
- Gastric inflammatory markers and interleukins in patients with functional dyspepsia treated with astaxanthin
- Astaxanthin supplementation does not augment fat use or improve endurance performance
- Effect of astaxanthin on cycling time trial performance
- A blinded placebo-controlled randomized trial on the use of astaxanthin as an adjunct to splinting in the treatment of carpal tunnel syndrome
- Efficacy of the natural antioxidant astaxanthin in the treatment of functional dyspepsia in patients with or without Helicobacter pylori infection: A prospective, randomized, double blind, and placebo-controlled study
- The effects of astaxanthin supplementation on liver enzyme levels.
- Combined conventional/antioxidant "Astaxanthin" treatment for male infertility: a double blind, randomized trial
- Effect of astaxanthin supplementation on female fertility and reproductive outcomes: a systematic review and meta-analysis of clinical and animal studies.
- Administration of natural astaxanthin increases serum HDL-cholesterol and adiponectin in subjects with mild hyperlipidemia
- Positive effects of astaxanthin on lipid profiles and oxidative stress in overweight subjects
- Effects of astaxanthin on oxidative stress in overweight and obese adults
- Effect of astaxanthin supplementation on muscle damage and oxidative stress markers in elite young soccer players
- Effects of Astaxanthin Supplementation on Fatigue, Motor Function and Cognition: A Meta-Analysis of Randomized Controlled Trials.
- Astaxanthin Influence on Health Outcomes of Adults at Risk of Metabolic Syndrome: A Systematic Review and Meta-Analysis.
- Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
- Effects of β-alanine supplementation on exercise performance: a meta-analysis
- The effect of beta-alanine supplementation on power performance during repeated sprint activity
- beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
- Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis.
- Beta-alanine and the hormonal response to exercise
- Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design
- Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women
- Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial
- Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
- Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.
- Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women
- Important role of muscle carnosine in rowing performance
- β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
- Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis.
- Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players
- Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players
- Effects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis.
- The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study
- Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis
- Fourteen weeks of β-alanine supplementation and HIIT did not improve serum BDNF concentrations and Stroop test performance.
- Effects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing race
- Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness
- Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials
- Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise
- Branched-chain amino acid supplementation during repeated prolonged skiing exercises at altitude
- The effect of branched chain amino acids on psychomotor performance during treadmill exercise of changing intensity simulating a soccer game
- Energy expenditure during 2-day trail walking in the mountains (2,857 m) and the effects of amino acid supplementation in older men and women
- Ingestion of branched-chain amino acids and tryptophan during sustained exercise in man: failure to affect performance
- Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion
- Administration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acids
- Effect of branched-chain amino acid supplementation on mental performance
- Effects of cocoa products/dark chocolate on serum lipids: a meta-analysis
- Regular consumption of a flavanol-rich chocolate can improve oxidant stress in young soccer players
- Effect of cocoa flavanols and exercise on cardiometabolic risk factors in overweight and obese subjects
- Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons
- Cocoa consumption for 2 wk enhances insulin-mediated vasodilatation without improving blood pressure or insulin resistance in essential hypertension
- Blood pressure is reduced and insulin sensitivity increased in glucose-intolerant, hypertensive subjects after 15 days of consuming high-polyphenol dark chocolate
- The effect of polyphenol-rich dark chocolate on fasting capillary whole blood glucose, total cholesterol, blood pressure and glucocorticoids in healthy overweight and obese subjects
- Protective effects of flavanol-rich dark chocolate on endothelial function and wave reflection during acute hyperglycemia
- The effect of acute pre-exercise dark chocolate consumption on plasma antioxidant status, oxidative stress and immunoendocrine responses to prolonged exercise
- Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study
- Safety and efficacy of cocoa flavanol intake in healthy adults: a randomized, controlled, double-masked trial
- Regular dark chocolate consumption's reduction of oxidative stress and increase of free-fatty-acid mobilization in response to prolonged cycling
- Dark chocolate inhibits platelet isoprostanes via NOX2 down-regulation in smokers
- Influence of cocoa flavanols and procyanidins on free radical-induced human erythrocyte hemolysis
- Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults