Which supplements should I use for Football and why?

What should I eat and why?

Your main focus should be on three things:

Energy Intake - In the form of Carbohydrate (Not just pies and pasta)
Hydration Levels, Electrolytes, Other Vitamins & Minerals (No not beer either, sorry)
Proteins - Such as Meats, Fish, Beans, Eggs etc.

Carbohydrate / Energy Supplements

The body needs fuel, just like a car. Both how much fuel and the quality of fuel impact how well a car runs, as is with the Human body.

Your body metabolises Carbohydrate (burns fuel) into energy via various different pathways. The most simple and well-know carbohydrate, Glucose, is broken down via Glycolysis (Burnt fuel) and turned into more "direct" source of Energy for the muscles which can be used very easily. However, you can only absorb around 60g of Carbohydrate per hour.

So to make up for this, your body also stores broken down carbohydrate such as Glucose, when it isn't needed, in the form of Glycogen (your fuel tank) to control the release of energy. You can maximise your potential energy stores (Fuel tank) by building up the amount of Glycogen stored in your body. You can do this with your diet although the body can only store a limited amount.

The best way to maximise your Energy Stores throughout your 90 minute game is to fuel your body with a combination of your readily available Stored Energy (Glycogen) topped up with other instant energy sources.

You can read a bit more about Carbohydrates here.

Supplements for Energy:

Energy Bars
Energy Gels - KMC NRG GEL contains 27g of dual-acting Carbohydrate
Isotonic Sports Drinks - KMC ISO MIX contains 34g Carbohydrate per serve
Caffeine Gels - KMC NRG GEL+ (caffeinated) contains 27g of dual-acting Carbohydrate and 100mg of caffeine per gel

Hydration Supplements

Dehydration has a big impact on performance and is associated with loss of motor skills and impeded concentration. You should also include Electrolytes in your drink. These are minerals which have a key role in many bodily functions, specifically fluid balance. Their charge helps pull water from your blood into your muscles. The important electrolytes for athletes are sodium, magnesium, calcium and potassium. These can all be found in isotonic sports drinks such as KMC ISO MIX.

Top tip: You can measure how well hydrated you are from the colour of your urine! You should aim for a light straw colour and if you're passing fluids fast, increase your electrolytes intake. Read more about electrolytes and follow our urine chart here. You can top up your electrolytes using sports drinks such as KMC ISO MIX here.

Supplements for Hydration:

Isotonic Sports Drinks - KMC ISO MIX contains all four essential electrolytes
Energy gels - KMC NRG GEL contains all four essential electrolytes

Caffeine...

You don't have to avoid Caffeine if your body handles it well, it actually has many proven benefits. Research shows that it can help improve muscular endurance and strength, as well as it's well known benefits in reducing fatigue and drowsiness.

In fact, there's a good amount of science behind it. More and more studies have shown that caffeine can improve muscular endurance when used in moderation (about 3-5mg per kg of body weight). Essentially, you'll be able to workout longer and get better results from your efforts over time. Plus, if you use caffeine before an aerobic activity like running or swimming—or even for strength training—you should notice improved muscular endurance as well. Read more.

It's a naturally occurring stimulant, which means it can boost alertness and promote mental clarity. In fact, recent research shows that caffeine increases your focus and reaction time.
*The key here is moderation—consuming too much caffeine can make you feel jittery and cause restlessness at night. For optimum performance, stick to about two cups of coffee per day.

It can also cause dehydration. Caffeine's diuretic properties will make you lose water, which makes dehydration from caffeine particularly common. The best way to avoid this is to drink at least two glasses of water for every cup of coffee or other caffeinated beverage.

Supplements with Caffeine:

Caffeine Energy Gels - KMC NRG GEL+ (caffeinated) contains 100mg of caffeine per gel
Coffee

Recovery Supplements & Protein Shakes

Professional footballers need more protein in their diet than the average person because they are constantly on the go and breaking down muscle. One popular drink is a protein shake mixed with water, yogurt or juice which can contain as much as 21 grams of protein per serving. Such as the KMC PRO MIX. Protein bars can also be eaten at any time of the day.

Every time you exercise muscle tissue is damaged and the extent of damage depends on the intensity and duration. This is actually the first key part of your adaptation to training. The second part occurs when your muscles begin to repair and rebuild, into leaner, faster and even stronger muscles.

Protein is broken down into Amino acids by the body, which are important in facilitating the repair and rebuilding of muscle fibres after exercise. More here.

Supplements for Recovery:

Protein Recovery Shakes - KMC PRO MIX contains 21g Whey Protein per serve
Natural Protein Bars - the Natural Superfood Bar contains 5.7g Protein