The Best Supplements for Soccer Performance: What Actually Works?
One of the most common questions that I get from my athletes is, “Pasquale, what supplements should I be taking?” There are so many options, as well as misconceptions as to what and which to take, so let’s clear it up for you.
To get the conversation started, it’s important to understand that supplements are a billion-dollar industry built on the promise of better performance, faster recovery, and increased energy. For soccer players (and most people to be honest), the reality is that many of these supplements on the market are overhyped and under-researched. The key isn’t to load up on the newest trend, but to first optimize your foundational habits—sleep, nutrition, hydration—before even thinking about supplementation.
With that said, there are a handful of supplements that have solid research backing their efficacy for soccer-specific demands. These aren’t magic pills, but when used correctly in conjunction with proper training, they can give you an edge on the pitch.
Let’s break them down for you.
1. Creatine Monohydrate
Creatine is one of the most researched and effective supplements available. It enhances short-duration, high-intensity efforts—think sprinting, jumping, and quick changes of direction. Soccer is full of these explosive movements, making creatine a top choice. It also aids in muscle recovery and helps with overall strength gains, which can improve physical resilience during long seasons.
How to use it: Take 3-5g daily, ideally pre or post-training/competition. 30 minutes before or right after should do. No loading phase needed. Just consistency. To maximize its benefits, ensure you’re staying hydrated, as creatine pulls water into muscle cells.
Recommendation: Kion Creatine (Enter Code PURSUIT for a 10% discount)
2. Caffeine
For my older ballers out there…Caffeine improves endurance, reaction time, and cognitive function. It’s particularly useful for late-game fatigue, helping you stay sharp mentally and physically. In addition, caffeine can enhance focus and decision-making, which are critical during high-pressure moments in a match.
How to use it: Have a cup of coffee or a double shot of espresso 60 minutes prior to a competition. Avoid overuse, as tolerance builds quickly. Be mindful of caffeine intake later in the day, as it can negatively affect sleep, which is crucial for recovery.
Recommendation: Purity Coffee - Flow (Certified organic and tested free of pesticides and other contaminants, Mold-free, Mycotoxin-free)
3. Aminos
Amino acids help support muscle repair and delay fatigue in high-intensity efforts. Given the stop-and-go nature of soccer, aminos can help sustain performance over 90 minutes. Branched-chain amino acids (BCAAs), in particular, may reduce muscle breakdown and improve endurance, making them a valuable addition to any soccer player’s routine.
How to use it: 3-6g daily, split into smaller doses to ensure optimal absorption. Consistency is key. For best results, consider taking aminos before and after training to support muscle recovery.
Recommendation: Kion Aminos (Enter Code PURSUIT for a 10% discount)
4. Protein Powders
Protein is essential for muscle recovery and growth, making it a critical component of any athlete's diet. Supplementing with protein powders can help meet daily protein requirements, especially when whole food options are limited.
How to use it: 20-40g post-training or as needed to meet daily protein goals. Mixing protein with a source of carbohydrates can further enhance muscle glycogen replenishment.
Recommendation: Equip Beef Protein or Be Well by Kelly Beef Protein
5. Electrolytes & Carbohydrates
Proper fueling is often overlooked but plays a massive role in performance. Carbohydrates provide energy, and electrolytes maintain hydration and muscle function. In longer matches or intense training sessions, replenishing both is crucial to prevent cramping, maintain stamina, and optimize recovery.
How to use it: Electrolyte powders are my go-to for my athletes. You can drink these during games and training or even after to replenish your body.
Recommendation: Taylor Dukes Electrolytes or FlavCity Electrolytes
6. Vitamin D & Omega-3s
These aren’t direct performance enhancers, but they play a critical role in overall health. Vitamin D supports bone health and immune function, while omega-3s reduce inflammation and aid in recovery. Many athletes, especially those in colder climates, may have insufficient vitamin D levels, which can affect overall performance and injury risk.
How to use it: Vitamin D dosage depends on sun exposure, but 2000-4000 IU/day is common. Omega-3s: 1-2g of combined EPA/DHA daily. Eating fatty fish like salmon or using high-quality fish oil supplements can ensure adequate intake.
Recommendation: Vital Nutrients Cod Liver Oil - Best bang for the buck as it combines both Omega’s and Vitamins D and A.
Final Thoughts
Supplements should never be a replacement for proper nutrition, sleep, or recovery strategies, but when layered on top of an already solid foundation, they can provide measurable benefits for performance and recovery.
The key is to avoid trendy, unproven supplements and focus on those with real scientific backing. Stay consistent with your supplementation, train smart, fuel properly, and recover well. This holistic approach will ensure that you perform at your peak when it matters most.
In closing, stick to what’s proven, avoid the hype, and focus on consistency, both in training and supplementation. That’s how you build a body that performs at the highest level.