Researchers looked at which dietary supplements (like vitamins and powders) actually help elite soccer players perform better, based on scientific studies and real-world practices. They found that caffeine, creatine, and protein are proven to help with energy, strength, and recovery. However, many supplements that science shows work—like tart cherry and beet juice—aren’t commonly used by professional teams. The study reveals a gap between what research proves works and what coaches and nutritionists actually use with their players, often due to taste, cost, or habit rather than lack of effectiveness.

The Quick Take

  • What they studied: Which dietary supplements (powders, drinks, pills) help soccer players run faster, jump higher, and recover better, and whether coaches and nutritionists actually use them.
  • Who participated: The research combined scientific studies about supplements with surveys of 20+ professional soccer team staff (coaches, nutritionists, doctors, and trainers) from top European leagues who work with elite male soccer players.
  • Key finding: Caffeine and creatine are proven to boost performance and are used by over 90% of professional teams. However, other supplements with solid science backing—like tart cherry juice and beet juice—are used by less than half of teams, even though research shows they help.
  • What it means for you: If you play competitive soccer, caffeine and creatine are well-researched options worth discussing with your coach or nutritionist. Other supplements may help too, but talk to a sports doctor before starting anything new, as individual needs vary greatly.

The Research Details

This was a review study, meaning researchers gathered and analyzed information from two sources: (1) published scientific studies about supplements and soccer performance found in major research databases, and (2) a survey given to professional soccer team staff across five European countries. The survey asked 20 questions about what supplements they use, why they choose them, and what they believe about supplementation. The survey was tested for accuracy before being used and was approved by an ethics committee to ensure it was fair and safe.

The researchers combined the scientific evidence with real-world information from practitioners to understand why there’s often a gap between what science proves works and what teams actually use. This approach bridges laboratory research with what actually happens in professional sports.

Understanding both the science and the practical reality is important because a supplement might work perfectly in a lab but never get used by teams due to cost, taste, or tradition. By combining both perspectives, this research helps identify which supplements are truly worth using and which barriers prevent teams from adopting proven strategies.

This study is a review that combines scientific literature with practitioner surveys, which is a solid approach for understanding real-world practices. However, the survey didn’t ask practitioners why they don’t use certain supplements, so the reasons for the gap between science and practice are partly guessed rather than directly measured. The sample size of practitioners surveyed wasn’t specified, which makes it harder to know how representative their answers are of all elite soccer teams.

What the Results Show

Caffeine emerged as the most proven supplement for soccer, improving endurance (how long players can run), sprint speed, power, and mental focus. Creatine consistently helps with short bursts of intense effort, like sprinting or jumping. Both are used by more than 90% of professional teams surveyed, suggesting coaches trust them.

For muscle recovery after hard training, protein supplements and tart cherry juice both show promise in research. Protein helps muscles repair and grow stronger, while tart cherry appears to reduce muscle soreness and damage. Protein is widely used (over 80% of teams), but tart cherry is used by only about one-third of teams despite solid research support.

For endurance and hydration, beet juice (dietary nitrates) improves blood flow and oxygen delivery to muscles, while glycerol helps players retain fluids during hot weather or when playing multiple matches in short timeframes. However, only about half of teams use beet juice, and just 10% use glycerol.

Beta-alanine and sodium bicarbonate both help reduce muscle acid buildup during repeated intense efforts, which is common in soccer. Yet these are used by fewer than one-third of teams, suggesting practical barriers like taste or side effects limit their adoption.

The survey revealed that team culture and established routines heavily influence supplement choices. Many teams stick with what they’ve always done rather than trying new supplements, even if research supports them. Taste preferences matter significantly—players won’t use supplements they dislike. Gastrointestinal side effects (stomach upset) also prevent adoption of some supplements. Cost and availability in different countries also play a role in what teams choose to use.

This research confirms what previous studies have shown about individual supplements while adding new insight: the biggest problem isn’t that supplements don’t work, but that teams don’t use proven supplements consistently. Earlier research established that caffeine and creatine work; this study shows they’re widely adopted. Earlier research also proved benefits for tart cherry and beet juice, but this study reveals these aren’t commonly used in professional practice, highlighting an important gap.

The study didn’t directly ask practitioners why they don’t use certain supplements, so reasons for non-adoption are partly inferred rather than directly measured. The number of practitioners surveyed wasn’t specified, making it unclear how well their responses represent all elite soccer teams. The survey only included European leagues, so findings may not apply to soccer in other regions. The study focused on male players, so results may differ for female athletes. Additionally, the research didn’t measure whether supplements actually improved team performance in real matches.

The Bottom Line

Strong evidence supports caffeine (moderate to high confidence) for improving performance and creatine (moderate to high confidence) for power and sprint efforts. Protein supplementation is well-supported (moderate confidence) for recovery. Tart cherry, beet juice, and beta-alanine have decent research support (moderate confidence) but less real-world adoption. Sodium bicarbonate and glycerol have evidence but are less practical for most players (low to moderate confidence). All recommendations should be personalized—what works for one player may not work for another.

Competitive soccer players, especially those in elite or semi-professional leagues, should consider discussing supplements with their coach or sports nutritionist. Young players should be cautious and get professional guidance before starting supplements. Recreational players may not see significant benefits and should focus on basic nutrition first. Parents of young athletes should consult with sports doctors before allowing supplementation.

Caffeine works within 30-60 minutes before activity. Creatine requires consistent use for 5-7 days to build up in muscles before showing benefits. Protein aids recovery over hours and days after training. Tart cherry and beet juice may show benefits within days to weeks of regular use. Most supplements require consistent use over weeks to months to see meaningful performance improvements.

Want to Apply This Research?

  • Track daily supplement intake (type, dose, time) alongside performance metrics like sprint times, jump height, or perceived energy levels. Record any side effects or digestive issues. Monitor recovery quality (soreness, sleep, readiness) to assess whether supplements are actually helping your individual body.
  • Start with one supplement at a time (like caffeine before matches or protein after training) rather than adding multiple supplements at once. This helps you identify which supplements actually help you personally. Set a 2-3 week trial period, track results, then decide whether to continue. Discuss choices with your coach or nutritionist to ensure they fit your team’s practices.
  • Create a simple log tracking: supplement type and dose, timing relative to training/matches, performance metrics (speed, power, endurance), recovery quality (soreness, sleep), and any side effects. Review monthly to see patterns. Adjust based on data rather than just feeling. Share results with your sports nutritionist to refine your personal supplementation plan.

This research review summarizes scientific evidence about dietary supplements for soccer players. It is not medical advice. Before starting any supplement, consult with your doctor, sports nutritionist, or healthcare provider, especially if you have health conditions, take medications, or are under 18 years old. Supplement effectiveness varies greatly between individuals. This information is for educational purposes and should not replace professional medical guidance. Some supplements may be banned by sports organizations—check your league’s rules before use.