Protocol · Sports Performance
Football Performance Enhancement Protocol
Creatine Monohydrate and Beta-Alanine are the core of this stack, with 6 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Football Performance Enhancement.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
8 supplements · 3 graded
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Creatine Monohydrate | Amount listed: 3–5 g daily (or 20 g/day x 5–7 days loading, then 3–5 g maintenance) | Enhances phosphocreatine stores for explosive power, sprints, and repeated high-intensity efforts
| Grade D for Bilirubin1 study · 23 people | ||
| Beta-Alanine | Amount listed: 3–6 g daily (divided doses to reduce tingling) | Increases muscle carnosine; buffers acid during high-intensity exercise; improves repeated sprint ability
| Grade C for Fatigue Symptoms20 people | ||
| Supporting stackListed as additions to the core | |||||
| Caffeine | Amount listed: 3–6 mg/kg body weight, 30–60 min before game/training | Enhances alertness, reaction time, power output, and reduces perceived exertion | Not graded yet | ||
| HMB (Beta-Hydroxy Beta-Methylbutyrate) | Amount listed: 3 g daily (1 g three times) | May reduce muscle damage and support recovery during intense training periods
| Grade D for Anaerobic Capacity28 people | ||
| Nitrate (Beetroot Juice) | Amount listed: 6–8 mmol nitrate (400–500 ml beetroot juice) 2–3 hours pre-exercise | Improves exercise efficiency; may enhance repeated sprint performance | Not graded yet | ||
| Vitamin D | Amount listed: 2,000–4,000 IU daily (or based on blood levels) | Supports muscle function, bone health, and injury prevention; many athletes deficient | Not graded yet | ||
| Omega-3 Fatty Acids | Amount listed: 2–3 g EPA+DHA daily | Supports recovery, reduces inflammation, may aid muscle protein synthesis | Not graded yet | ||
| Protein | Amount listed: 1.6–2.2 g/kg/day total protein; 20–40 g post-training | Essential for muscle repair, recovery, and adaptation to training | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
Each opens third-party tested products, matched to the dose above where we can.
- Grade D
- Grade C
- Grade D
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How this protocol works
In plain language
Football (soccer and American football) requires a combination of endurance, speed, power, agility, and the ability to perform repeated high-intensity efforts. Nutritional support can enhance these performance aspects.
PERFORMANCE DEMANDS:
- Sprinting: Short bursts of maximal speed
- Repeated high-intensity efforts: Sprints, tackles, jumps
- Endurance: Covering large distances over 90+ minutes (soccer)
- Power: Jumping, kicking, tackling, throwing
- Cognitive: Decision-making, reaction time, focus
NUTRITIONAL PRIORITIES:
1. Adequate energy intake: Match training demands
2. Carbohydrates: Fuel for muscles
3. Protein: Muscle repair and growth
4. Hydration: Critical for performance
5. Recovery nutrition: Post-training/match
EVIDENCE-BASED SUPPLEMENTS:
- Creatine: Most proven for power and sprints
- Caffeine: Enhances performance across multiple domains
- Beta-alanine: Improves repeated sprint ability
- Beetroot juice: May improve efficiency
TIMING CONSIDERATIONS:
- Pre-game: Caffeine, carbs, beetroot juice
- Post-game: Protein, carbs for recovery
- Daily: Creatine, vitamin D, omega-3
ANTI-DOPING NOTE:
- Use only supplements tested by third party (NSF Certified for Sport, Informed Sport)
- Some supplements may contain banned substances
Creatine* is most effective for power and repeated sprints.
Caffeine* improves alertness and reduces fatigue.
Beta-alanine* helps with repeated high-intensity efforts.
Expected timeline: Creatine shows benefits within 1-2 weeks of loading. Caffeine works acutely. Beta-alanine takes 2-4 weeks to increase muscle carnosine. Consistent use optimizes benefits.