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Fuelling the Champions: How Vitamins Power Football Performance

Are you looking for more information on how vitamins and supplements can help footballers perform?

With the global attention football has gotten recently we thought would be great to discuss how vitamins and supplements can help power football performance!

Did you know we are a proud sponsor of Blyth Football Fc?

Despite the rain, The Braves’ spirit remained undampened last night. We take great pride in being a dedicated sponsor of Blyth Football FC, as part of our ongoing efforts to give back and connect with our local community. The Lads delivered an outstanding performance, scoring goals that brought a glimmer of brightness to the rainy night. The Men’s First Team had a smashing match, securing a resounding 4-1 victory for us. We couldn’t be prouder of their achievements.

Brings the question the importance of nutrition and how vitamins/supplements could help aspiring footballers and athletes take to help improve their game?

Importance of Nutrition in Football

Using a combination of a healthy diet, vitamins and supplements helps players to limit the risk of becoming ill or suffering an injury. When consuming the appropriate and adequate amounts of (carbs, proteins etc) before and after matches. As well as aid high intensity training sessions and will support a players’ performance and speed up recovery.

Research has shown that taking carbohydrates shortly after doing prolonged exercise replenishes energy stores much more efficiently than fats and proteins as well as diets lacking carbs can affect both muscle and brain during exercise negatively leading to both mental and physical fatigue during exercise. For footballers, their ideal dietary intake of carbs is 50-60% of total daily caloric intake and portions should equate between half and 2/3rds of your plate should consist of carbs.

Key Vitamins for Football Players

Some of the most common micronutrient deficiencies include iron, zinc, calcium, magnesium, and vitamin B12. These deficiencies can significantly impact health and overall performance. Taking vitamins and supplements can be a great way to address these micronutrient needs, especially during winter and colder months (This year, we’ve experienced a particularly wet and chilly summer.)

Supplements for Football Players

  • Daily Multivitamins
  • Zinc Supplements: Essential for supporting the immune system, wound healing, and many of the body’s normal functions.
  • Iron Supplements: Aid the body’s ability to carry oxygen from the lungs throughout the rest of the body.
  • Magnesium: Important for muscle energy and function.
  • Vitamin D Supplements: Maintain bone health, muscle function, and the immune system.
  • Probiotics: A key part of a footballer’s preparation, fueling, and recovery routine. They improve gut health, contribute to better general health, and boost the immune system.
  • Omega-3: Reduces inflammation and supports brain function, heart health, and eye health.
  • Protein Powders: Aid in muscle repair and recovery.
  • Green Supplements: These nutrients are essential for footballers to build muscle and endure games without tiring or cramping.
  • B Vitamins: Support energy metabolism, nerve function, and red blood cell production.

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Hydration & Electrolyte Balance

Another important factor to consider is hydration and electrolyte balance both during and after a match. Football players should drink between 150-200mls of water, glucose and electrolyte drinks or diluted juice for every 15 minutes of activity. Becoming dehydrated can have a negative impact on endurance performance as dehydration depletes carbohydrate stores quick which provides the needed fuel for high intensity activity such as football.

Football Stars Who Use Supplements/Vitamins

Cristiano Ronaldo is well known as part of his nutrition enjoys eating lean meats, steak and eggs which he pairs with protein shakes, joint supplements, multi-vitamins and specially formulated sports drinks.


We hope this blog helped answer some of the most common questions about the role of vitamins/supplements in football and hopefully will be able to help identify if certain supplements are needed for yourself.

*Please note individual nutritional needs can vary and always remember to consult with healthcare professionals before making significant changes to diet or supplement regiment especially if you have any underlying health conditions.*

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