Fighting Fatigue: Nutrition Tips for a Playoff Push | LA Galaxy

Herbalife is a sports nutrition and production partner of the LA Galaxy. Herbalife Dietitians work closely with LA Galaxy staff to ensure that we optimize their nutrition to support performance goals.

As football season approaches, the demands on your body and mind are at their highest. This time requires not only peak performance but also strong concentration to make discrete decisions in an unpredictable environment.¹

With each run, you push hard to work 6 to 8 kilometers, reaching a speed of 12 kilometers per hour.² This constant need can lead to fatigue, which threatens to affect your performance when it is most important.

Many people do not know the difference between feeling tired and feeling tired. Insidious fatigue – it’s constant fatigue, which prevents you from doing your best on the field.^2,3

Important signs of fatigue to watch out for include:

• Low power
• Mental fatigue
• An emotional state
• Muscle aches
• Increased risk
• Stress
• Fluctuating sleep (either too much or too little)³

If neglected, chronic fatigue can be dangerous for athletes as it increases the risk of injury, infection and disease.³ Fatigue may feel like an inevitable part of sports, but it can be managed by making simple lifestyle changes.

Here’s how you can stay ahead of fatigue by making intentional choices that strengthen your body and mind:

Carbohydrates are your body’s main source of fuel and energy.² Your muscles and liver take the carbohydrates you eat to store energy as glycogen, and your brain needs carbohydrates to function.²

During high-intensity exercise, the depletion of glycogen stores in your body reduces your physical and mental performance.⁴ To maintain energy and performance, make sure you have enough carbohydrates throughout the day.

Try to increase your carb intake the day before and on game day to make up at least half of your Performance Plate. In your pre-workout meal/snack, use easily digestible carbohydrates for energy, such as fruit, pretzels, oats or bread.

During a game, aim for about 30-60 grams of carbohydrates per hour through sports drinks, energy gels, and other sources of simple carbohydrates to maintain maximum energy. , keeping glycogen stores longer, and delaying the onset of fatigue.⁴

After the game, replenish depleted glycogen stores with nutritious carbohydrate sources such as pasta, rice, beans, fruits and vegetables. Carbohydrate-rich colorful fruits and vegetables are also rich in antioxidants, phytonutrients, vitamins and minerals, which help jump-start the recovery process so you can get back on your game. before the game without delay.

Hydration is important as water is needed for cellular processes, glycogen storage, temperature regulation, blood pressure regulation, and much more.² Starting a game in a state of dehydration can lead to poor decision-making, reduced performance, and increased fatigue.^1-2

To maintain adequate hydration, drink about 16-20 oz of fluids about an hour before the game and continue to drink ~4 oz every 15-20 minutes. Choose fluids that contain electrolytes and carbohydrates (ie, sports drinks), as these have been shown to improve various performance indicators while replenishing what you’ve lost through your sweat.²

Micronutrients (vitamins and minerals) play an important role in cell function and energy metabolism, which makes them important for brain and muscle function.^3.5 B vitamins (except folate), vitamin C, iron, and magnesium are all involved in metabolic processes that provide energy, meaning a deficiency in any of these nutrients can lead to tiredness or fatigue.⁵ Maintaining an adequate intake of these vitamins and minerals helps support normal cognitive function, reduce physical and mental fatigue, and promote positive emotions.⁵

Eating a variety of foods is one of the best ways to ensure you get enough vitamins and minerals. Focus on eating a variety of whole grains, fruits, vegetables, dairy, nuts, seeds, lean meats, and seafood. Before adding any supplements, talk to your Sports Dietitian to make sure it’s something you really need.

Quality sleep is essential for recovery. Without it, muscle repair slows, stress rises, and your immune system suffers.⁶ To improve your sleep quality, create a consistent sleep schedule by going to bed and waking up at the same times throughout the week, even on holidays.

Create a calm atmosphere at least an hour before bed and limit screen time to create an optimal sleep environment. In addition, a short nap – about 40 minutes – can also improve physical and mental performance, reduce muscle soreness, and boost overall performance on the field.⁶

Try adding a carb and protein bedtime snack and/or tart cherry juice 30-60 minutes before bed to protect against nighttime muscle loss and promote longer and more restful sleep.

Mindfulness exercises help reduce stress, fatigue, pain and mental fatigue, as well as improve concentration and performance.⁷ Incorporate mindfulness techniques, such as diaphragmatic breathing, meditation, or visualization before a game or during halftime to give your brain a fresh start. When combined with proper nutrition, mindfulness is a very powerful tool to combat fatigue.⁷

As you prepare for the playoffs, be aware of any signs of fatigue and take steps to manage it to prevent it from building up. Revisit the five points mentioned above, and bring your own game. Planning your approach to each point ahead of time will give you a competitive advantage, while others may die due to fatigue.

Every small change – from what you eat to how you recover – adds up, giving you the opportunity you need to do your best when it matters most. Your body (and your team) will thank you when it’s time to deliver on the field.

1. Gantois P, Caputo Ferreira ME, Lima-Junior D de, et al. Effects of mental fatigue on decision-making performance in professional soccer athletes. European journal of sports science. 2020;20(4):534-543. doi:10.1080/17461391.2019.1656781
2. Hulton AT, Malone JJ, Clarke ND, Maclaren DPM. Energy Requirements and Nutrition Strategies for Male Athletes: A Review and Recommendations for Practice. Energy. 2022;14(3):657-. doi:10.3390/nu14030657
3. Barnish M, Sheikh M, Scholey A. Nutrient Therapy for the Improvement of Fatigue Symptoms. Energy. 2023;15(9):2154-. doi:10.3390/nu15092154
4. Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physiological Performance: Physiological Interpretation and Practical Recommendations. Energy. 2019 May 16;11(5):1084. doi: 10.3390/nu11051084. PMID: 31100798; PMCID: PMC6566225.
5. Tardy A, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: A review of biochemical and clinical evidence reports. Energy. 2020;12(1):228. http://libproxy.usc.edu/login?url=https://www.proquest.com/scholarly-journals/vitamins-minerals-energy-fatigue-cognition/docview/2414104023/se-2. do: https://doi.org/10.3390/nu12010228.
6. Hsouna H, Boukhris O, Hill DW, et al. A 40-minute nap after a late-night soccer game reduces feelings of fatigue and improves 5-m shuttle run performance. Sports medicine research. 2022;30(5):502-515. doi:10.1080/15438627.2021.1917400
7. Zhu Y, Sun F, Li C, Chow DHK. Acute effects of a short-term cognitive intervention combined with carbohydrate intake in improving soccer players: A randomized crossover trial. International journal of environmental research and public health. 2020;17(23):1-11. doi:10.3390/ijerph17239037