10% off £30 OR 15% off £40

000000s
Code:HOLLAND
 

10% off £30 OR 15% off £40

000000s

Code:HOLLAND

OffersBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 priceOutletBuy 6 Naturya products to get free blender2 for £18 Mix & MatchBuy 1 Get 1 Free2 for £5 Mix & MatchFree gift with purchaseBuy more save 10%Short DatedVitamins & SupplementsVitamins & Supplements Shop AllHair, Skin & NailsCollagen & SilicaMuscle Support & Joint PainDigestive HealthMagnesiumFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionWomen's HealthShop all Women's HealthPerimenopauseMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsHolland & BarrettVitabioticsSolgarNew NordicBetterYouWeledaBioglanGrass & Co.Nature's WayNatures AidBlack Friday DealsBuy one get one 1/2 priceBetter than 1/2 price25% off Online Only OfferOutletBuy 6 Naturya products to get free blenderBuy 1 Get 1 FreeShort DatedDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkChristmas Food & GiftsAdvent CalendarsFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsDried FruitNutsSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaHerbal TeaPeppermint TeaSleep & RelaxationSlimming TeaWomen's Health TeasHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSyrupsSpreadsPateDrinks & JuicesShop all Drinks & JuicesMultipack DrinksJuices & Health ShotsNatural Energy DrinksCoconut WaterKombuchaCBD DrinksSoft DrinksWaterAlcohol Free DrinksProtein ShakesSuperfoodsShop all SuperfoodsSuperfood BlendsSupergreensMoringa PowderSpirulinaMaca PowderFlaxseedBaobabChia SeedsGoji BerriesGut HealthSnacksShop all SnacksSweet SnacksSavoury SnacksLow Calorie SnacksChocolateCrisps & ChipsCrackers & CrispbreadsBiscuits & CookiesSnack BarsFlapjacksLiquoricePopcornVegan FoodShop all Vegan FoodMeat-Free AlternativesDairy Free DrinksEgg SubstitutesVegan ProteinVegan Protein BarsFood CupboardShop all Food CupboardApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsGravy, Broths & StockBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesMeat-Free AlternativesSoup & Ready MealsRice, Pasta, Pulses & GrainsTinned FoodsHerbs, Spices & SeasoningGravy, Broths & StockHome BakingShop all Home BakingBaking IngredientsBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy Free DrinksShop all Dairy Free DrinksOat, Rice & Hemp DrinksSoya DrinksNut DrinksNutritionally Complete FoodHolland & BarrettNaturyaGrenadeHeath & HeatherHuelPukkaTwiningsNakdMeridianPerfectTedBlack Friday Deals25% off Online Only OfferBuy one get one 1/2 priceBetter than 1/2 priceBuy 6 Naturya products to get free blender2 for £5 Mix & MatchOutletBuy more save 10%Gluten FreeDairy FreeWheat FreeSugar FreeEgg FreeMilk FreeSoya FreeSesame Seed FreeCelery FreeFish FreeNew inSports NutritionSports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenCreatineShop all CreatineCreatine PowderCreatine CapsulesBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine Free Pre WorkoutAmino Energy PowdersIntra WorkoutPost WorkoutKetoAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentOptimum NutritionPrecision EngineeredUSNGrenadeApplied NutritionMyproteinHolland & BarrettNakdPhDHuelBlack Friday DealsBuy one get one 1/2 priceBetter than 1/2 price25% off Online Only OfferFree gift with purchaseOutletBuy 6 Naturya products to get free blenderGluten FreeDairy FreeSugar FreeWheat FreeEgg FreePalm Oil FreeMilk FreeSesame Seed FreeCelery FreeCrustaceans FreeNew inBeautyGiftsNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFMineral Sun CareFace SPFAfter SunWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesFeminine CareShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+AEthiqueTrilogyBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 priceOutlet2 for £18 Mix & MatchBuy 1 Get 1 FreeAlcohol FreeParfum FreePalm Oil FreeGluten FreeDairy FreeMicroplastics FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDShop all CBDCBD Vitamins & SupplementsShop all CBD Vitamins & SupplementsCBD OilCBD CapsulesCBD SprayCBD GummiesCBD Food & DrinkCBD BeautyGrass & Co.Cannaray CBDCBDfxTRIPfourfiveHolistic HerbHolland & BarrettReakiroLove HempBody & Mind BotanicalsBlack Friday DealsBetter than 1/2 priceBuy one get one 1/2 priceBuy 1 Get 1 Free25% off Online Only OfferOutletShort DatedDairy FreeAlcohol FreeGluten FreeNew inWeight ManagementWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsWeight Management Shakes Shop all Weight Management Shakes Meal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkHealthier CookingLow Calorie SnacksSlimming TeasExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsHolland & BarrettGrenadeHeath & HeatherPhDUSNOptimum NutritionBouncePulsinTrekDiabloBlack Friday Deals25% off Online Only OfferBuy one get one 1/2 priceBetter than 1/2 priceOutletGluten FreeSugar FreeDairy FreeWheat FreeEgg FreeMilk FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inVeganChristmasHealth & WellnessShop all Health & WellnessEnergyJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationHolland & BarrettVitabioticsNaturtintWeledaSolgarOptimum NutritionDr OrganicBetterYouApplied NutritionWildBlack Friday DealsBuy one get one 1/2 price25% off Online Only OfferBetter than 1/2 price2 for £18 Mix & MatchOutletBuy 6 Naturya products to get free blenderShort DatedDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeEgg FreeSesame Seed FreeCelery FreeCrustaceans FreeFish FreeNew inShop for your WellnessGut HealthImmunityEnergySkincareWomen's HealthMenstrual HealthMenopauseJoints, Bones & MusclesHair, Skin & NailsSleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessJoints, Bones & MusclesWomen's HealthPeriods & Cycle HealthMenopauseImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Explore related topics

An expert's guide to football supplements

emily_coates

Written byEmily Coates

Emily Foster

Reviewed byEmily Foster

3 men during football training
Looking to maximise your performance on the pitch? Our sports nutritionist is on hand to share their favourite supplements for footballers

Summary

1Magnesium for football cramps

“A magnesium lotion or bath soak is great if you get localised cramps after a match,” says Emily, who...

2Creatine for those short, sharp sprints

“Creatine is a really good one for footballers as it has anti-inflammatory properties,” says Emily...

3Electrolytes for getting a sweat on

“When sweat losses are high, it's really important that that we're replenishing...

Explore related topics

When it comes to football, hitting your nutritional goals is so much more than carb-loading and protein-packing. It’s true the basic principles involve stocking up your carbohydrate stores and maximising muscle repair with protein – and your best way to do this is through your diet. But could you also take your supplements up a league?

With the help of our H&B sports nutritionist Emily Foster, we’ve delved deeper into some vitamins, supplements and products that could help you achieve your goals on and off the pitch.

Ease post-match aches with magnesium

“A magnesium lotion or bath soak is great if you get localised cramps after a match,” says Emily, who goes onto explain that studies have found a link between magnesium supplements and sleep quality, which has encouraged further research in the potential benefits of magnesium in sleep.1 A relaxing soak in the bath will help get you ready for the next day’s training.

Not into baths? Magnesium can be found in green, leafy vegetables, legumes and wholegrains,2 but you can also take it as a supplement, apply it as a lotion or spray format.

If you get regular cramps, speaking to your doctor should be the first port of call to check for any underlying issues.

RDA (Recommended Daily Allowance) for magnesium3 
  • 300mg a day for men 
  • 270mg a day for women

Vitamin D for strength and immune health

Concept of autumn supplementation. Closeup of a vitamin D capsule and yellow leaves.
“Vitamin D is really important for normal muscle function, muscle growth and bone health and immune health,” says Emily. That’s good news if you’re putting in the hours in all weathers and want to stay feeling your best.

“The government advises to supplement with at least ten micrograms (mcg) vitamin D in the UK between the months of October to March because we don't get enough sunlight.4
So whether or not you're playing football between the months of October to March, a vitamin D supplement would be beneficial.”

If you choose to take vitamin D supplements, 10mcg a day will be enough for most people, as too much over a long time period can have detrimental effects.4 Remember to follow the product label to take the correct dosage per day and speak to your doctor if you think you have a deficiency. 

Creatine for those short, sharp sprints

“Creatine is a really good one for footballers as it has anti-inflammatory properties,” says Emily. According to her experience working with footballers and anecdotally she says, “It can help with recovery, but it can also be used to increase energy in high-intensity exercises, such as the really short sprints you get on the pitch.”

"To minimise gastrointestinal discomfort, try splitting the intake into smaller doses"


Emily also has some important guidance for creatine newbies: “When taking creatine supplements, it's common to start with a loading phase followed by a maintenance phase – but the high dosage during the loading phase can sometimes cause gastrointestinal distress,” she says.


This can include diarrhoea and bloating, which she says typically subsides once the dosage is reduced during the maintenance phase. “To minimise gastrointestinal discomfort during the loading phase, a helpful tip is to split the intake into smaller doses, with no more than 10 grams per serving,”5 she explains.

Iron for women and other footballers with periods

Menstruating people have higher iron requirements, especially during their period. So Emily recommends making sure you get enough, whatever kind of exercise you’re doing.

“Symptoms of iron deficiency6 can include weakness, fatigue, loss of concentration – so you can just imagine how that will impact performance as well. Some really good sources of iron-rich foods would be poultry, fish, lean red meat,” she shares.

If you’re vegan or vegetarian you might have less iron in your diet too – but there are plenty of veggie sources you can add to your plate.

“Plant sources would be things like beans, lentils, spinach and dried apricots,” says Emily.
Lentil salad with veggies, healthy food, vegetarian and vegan snack
RDA for iron
  • 8.7mg a day for men aged 19 and over
  • 14.8mg a day for women aged 19 to 49 
  • 8.7mg a day for women aged 50 and over
If you are experiencing symptoms like weakness, fatigue, loss of concentration seek advice from a healthcare professional to get a blood test. This will determine if you are iron deficient or whether a dietary changes – possibly supported by a supplement or prescription – might be helpful.

Electrolytes for when you’re getting your sweat on

“When sweat losses are high, it's really important that we're replenishing our lost salts through electrolytes,” says Emily. “I highly recommend gels too, just because they're a very easy way to get carbohydrates in and they’re portable, non-perishable and quick to consume.” 

athlete sitting with bottle of water and mobile phone on the railing on the stadium

Protein and beta alanine for muscle recovery (and, erm, tingles)

“We need to ensure that we're consuming enough protein to promote recovery in that window after exercise. Something like a whey protein shake or drink is ideal because it contains an essential amino acid called leucine7, 8 which has been found in some emerging studies to kick start recovery,” says Emily.
If you’re looking for ideas for protein sources for your post-match meal, check out nine sources of protein for vegetarians.


You may not have heard of beta alanine, but Emily says, “it’s also great for muscle recovery.” 

But there is an unexpected side effect: “It’s important to note that beta alanine often it comes with skin tingling. So, if you've ever had it before and you've noticed skin tingling, it's normally that – it’s something that people do get used to but don't be alarmed!”9 

Caffeine for extra focus on the field

“Caffeine has been long known to for its stimulant effects, increasing energy, alertness and performance,” says Emily.

"It takes a while to kick in, so coffee isn't really what we want at half time!"


“It's got a lot of research10 to back it, and you can have it in multiple forms. It can be in coffee, energy, drinks, gels, tablets and chewing gum,” she says. “One thing to know about caffeine is it normally takes about 20 to 60 minutes for the effects to kick in, so it's not really something that we want to be having at half time and is better an hour before kick off.”

“Because caffeine does stay in your body, you can still feel the effects up to ten hours later. So if you're playing an evening match and you're having caffeine, it might actually affect your ability to sleep later in the evening as well.” So go easy and time it right, as sleep will give you the focus and energy you need to feel ready for your next match.

RDA for caffeine

The recommend maximum caffeine intake is 400 mg a day. 

The final say

If you’re looking to give your pitch performance a boost, start by taking care of what you eat. You’ll find plenty of ideas in our ultimate guide to football nutrition.

On top of your healthy and balanced diet, there are a variety of ways suggested by our in-house nutritionist to top up your daily vitamin intake if you struggle to get these through your diet or increase your energy levels.

We strongly advise consulting with a healthcare professional before adding any new supplements to your routine to ensure their safety and suitability to you.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Sources

  1. Arab A, Rafie N, Amani R, Shirani F. The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research [Internet]. 2022 Feb 19;201(1). Available from: https://www.deepdyve.com/lp/springer-journal/the-role-of-magnesium-in-sleep-health-a-systematic-review-of-available-tEWxyfrx9Y?key=springer 
  2. Office of Dietary Supplements - Magnesium [Internet]. ods.od.nih.gov. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 
  3. NHS. Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/ 
  4. Vitamin D [Internet]. nhs.uk. 2017 [cited 2024 Jul 9]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ 
  5. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, et al. Common Questions and Misconceptions about Creatine supplementation: What Does the Scientific Evidence Really show? Journal of the International Society of Sports Nutrition [Internet]. 2021 Feb 8;18(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871530/ 
  6. NHS. Iron - Vitamins and minerals [Internet]. NHS. NHS; 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/ 
  7. A M. Leucine Supplementation and Intensive Training [Internet]. Sports medicine (Auckland, N.Z.). 1999. Available from: https://pubmed.ncbi.nlm.nih.gov/10418071/ 
  8. Reshma Aziz Merchant, Yiong Huak Chan, Denishkrshna Anbarasan, Seetharaman S, Au L, Vidhya Nachammai, et al. Impact of exercise and leucine-enriched protein supplementation on physical function, body composition, and inflammation in pre-frail older adults: a quasi-experimental study. Frontiers in Medicine. 2023 Aug 14;10. 
  9. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, et al. International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition [Internet]. 2015 Jul 15;12(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/ 
  10. Fiani B. The Neurophysiology of Caffeine as a Central Nervous System Stimulant and the Resultant Effects on Cognitive Function. Cureus [Internet]. 2021 May 14;13(5). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8202818/
  11. Research I of M (US) C on MN. Doses and Delivery Mechanisms [Internet]. www.ncbi.nlm.nih.gov. National Academies Press (US); 2001 [cited 2024 Jul 9]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223795/ 
  12. Supplements PC for a W on PHHA with C of C in F and D, Board F and N, Policy B on HS, Medicine I of. Intake and Exposure to Caffeine [Internet]. www.ncbi.nlm.nih.gov. National Academies Press (US); 2014. Available from: https://www.ncbi.nlm.nih.gov/books/NBK202226/ 
  13. Research I of M (US) C on MN. Safety of Caffeine Usage [Internet]. www.ncbi.nlm.nih.gov. National Academies Press (US); 2001. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223789/
 

Related Articles