Carbohydrate Consumption and Periodization Strategies Applied to Elite Soccer Players
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SPORTS NUTRITION (L CIALDELLA KAM, SECTION EDITOR)
Carbohydrate Consumption and Periodization Strategies Applied to Elite Soccer Players Haniel Soares Fernandes 1,2,3 Accepted: 16 October 2020 # Springer Science+Business Media, LLC, part of Springer Nature 2020
Abstract Purpose of Review During a soccer season, athletes tend to play intense and light matches such as decisive and qualifying games. The amount of muscle glycogen stores is a determining factor of performance during exercise, and manipulation of carbohydrate intake during the soccer season to enhance muscle glycogen stores can improve the performance of elite soccer players. The purpose of this review is to provide a holistic view of the periodization of carbohydrates and their effects on sports performance, based on what the literature recommends for the periodization of carbohydrates for endurance athletes, and of muscle glycogen recovery and compensation among professional soccer players. Recent Findings The ingestion of large amounts of carbohydrates (CHO;10 g/kg of body weight (BW)/day) is important 36 h before a match for the elite soccer player to ensure muscle glycogen supercompensation. In addition, elite soccer players should intake 1 to 1.5 g/kg BW/h within the first 4 h after a soccer game to maximize glycogen resynthesis. However, the season is comprised of away and home games that require different intensities; thus, soccer players need to periodize CHO intake based on evidence-based recommendations such as “train low,” “train low, compete high,” and/or “sleep low.” The goal is to induce training adaptations by alternating with high or low CHO availability based on seasons, matches, and training intensities. The strategy can result in improved performance during games. Summary Periodizing the consumption of carbohydrates, based on the intensity of training and matches, should include more carbohydrates when the matches require higher intensity and fewer carbohydrates when they require lower intensity; this is a strategy that will improve the performance of elite soccer athletes. Keywords Soccer performance . Carbohydrate periodization . Sport nutrition
Introduction Soccer is considered the most popular sport in the world, played in more than 180 countries by more than 240 million individuals and approximately 30 million Brazilians [1]. Its characteristics are motor actions involving short-duration and high-intensity bouts alternating with longer duration and This article is part of the Topical Collection on Sports Nutrition * Haniel Soares Fernandes [email protected] 1
Nutrition Departament, Estácio de Sá College, Fortaleza, Ceará, Brazil
2
Nutrition, Metabolism e Physiology in Sport, São Gabriel da Palha College, São Gabriel da Palha, Espírito Santo, Brazil
3
Clinical and Functional Nutrition, São Gabriel da Palha College, São Gabriel da Palha, Espírito Santo, Brazil
lower intensity bouts [2] and abrupt changes of direction and intense physical contact, which include more than 70% walking or light running and approxima
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