Herbalife is the sports nutrition and presenting partner for the LA Galaxy. Herbalife Dietitians work closely with the LA Galaxy technical staff to make sure we are maximizing their nutrition to support performance goals.

As the soccer playoff season approaches, the demands on your body and mind are at an all-time high. This time not only requires peak performance but also sharp mental focus to make split-second decisions in an unpredictable environment.¹

With each match, you are pushing through 6 to 8 miles of intense exertion, reaching speeds over 12 miles an hour.² This constant demand can lead to fatigue, threatening to impact your performance when it matters the most.

What is Fatigue and How Can You Fight It?

Most people do not know how to identify the difference between feeling tired and feeling fatigued. Fatigue is sneaky – it’s the persistent, underlying exhaustion that prevents you from performing your best on the field.^2,3

Important signs of fatigue to pay attention to include:

• Low energy
• Mental exhaustion
• Moodiness
• Muscle soreness
• Increased injuries
• Stress
• Altered sleep (either excessive or lack thereof)³

If ignored, chronic fatigue can be detrimental to athletes as it increases the risk for injury, infections, and illnesses.³ Fatigue may feel like an inevitable part of sports, but it can be managed through simple lifestyle changes.

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

1. Boost Your Carbs, Boost Your Energy

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

During high-intensity exercise, the depletion of your body’s glycogen stores limits both your physical and mental performance.⁴ To maintain sharpness and performance, ensure you have adequate carbohydrate intake throughout the day.

Try increasing your carb intake the day before and on match day to make up at least half of your Performance Plate. In your meal/snack before your match, consume easily digestible carbohydrates for energy, like fruits, pretzels, oats, or bread.

During the game, aim to have around 30-60 grams of carbohydrates per hour with sports drinks, energy gels, and other sources of simple carbohydrates in order to maintain a higher intensity, maintain glycogen stores for longer, and delay the onset of fatigue.⁴

Post-match, replenish depleted glycogen stores with nutrient-dense carbohydrate sources like pasta, rice, beans, fruits, and vegetables. Carb-rich colorful fruits and vegetables are also abundant in antioxidants, phytonutrients, vitamins, and minerals, which help kickstart the recovery process so you can get back into your game day prep without delay.

2. Hydrate, Hydrate, Hydrate

Hydration is essential as water is required for cellular processes, glycogen storage, temperature regulation, blood pressure control, and much more.² Starting a match in a dehydrated state can lead to impaired decision-making, reduced performance, and increased fatigue.^1-2

To maintain adequate hydration, sip on 16-20 oz of fluids about 1 hour before the game and continue to drink ~4 oz every 15-20 minutes. Opt for fluids containing both electrolytes and carbohydrates (i.e., sports drinks), as these have been shown to improve various performance markers while replenishing what you lost through your sweat.²

3. Micronutrients Have a Big Impact

Micronutrients (vitamins and minerals) play essential roles in cellular function and energy metabolism, making them critical for brain and muscular function.^3,5 B vitamins (except folate), vitamin C, iron, and magnesium are all involved in energy-yielding metabolic pathways, meaning deficiencies in any of these nutrients can lead to lethargy or physical fatigue.⁵ Maintaining adequate intake of these vitamins and minerals helps to support normal cognitive function, reduce perceived mental and physical fatigue, and promote a positive mood.⁵

Eating a diverse diet 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 in any supplements, speak with your Sports Dietitian to ensure it is something that you actually need.

4. Prioritize Sleep for Peak Performance

Quality sleep is vital for recovery. Without it, muscle repair is delayed, stress levels rise, and your immune system is compromised.⁶ To improve your quality of sleep, establish a consistent sleep schedule by going to bed and waking up at similar times throughout the week, even on your off days.

Create a calming atmosphere at least one hour prior to sleep and limit screen time to build an optimal sleep environment. Additionally, short naps – about 40 minutes – can also enhance physical and cognitive performance, reduce muscle soreness, and boost overall performance on the field.⁶

Try adding in a carb and protein sleep snack and/or tart cherry juice 30-60 minutes before bed to protect against muscle loss overnight and promote longer and higher quality sleep.

5. Mind Your Mindset

Mindfulness exercises help to reduce stress, burnout, pain, and mental fatigue, as well as improve focus and performance.⁷ Incorporate mindfulness techniques, such as diaphragmatic breathing, meditation, or visualization before a game or during half-time to give your brain revitalization. When paired with proper nutrition, mindfulness is an especially powerful tool to combat fatigue.⁷

Crafting Your Game Plan to Avoid Fatigue

As you gear up for the playoffs, keep an eye out for any signs of fatigue and take proactive steps to manage it in order to prevent it from settling in. Take another look at the aforementioned five tips, and come up with your gameplan. Planning in advance your approach to tackling each point will give you an edge on the competition, when others might be fading due to fatigue.

Every small adjustment—from what you eat to how you recover—adds up, giving you the edge you need to perform your best when it counts the most. Your body (and your team) will thank you when it’s time to deliver on the field.

References

1. Gantois P, Caputo Ferreira ME, Lima-Junior D de, et al. Effects of mental fatigue on passing decision-making performance in professional soccer athletes. European journal of sport science. 2020;20(4):534-543. doi:10.1080/17461391.2019.1656781
2. Hulton AT, Malone JJ, Clarke ND, Maclaren DPM. Energy Requirements and Nutritional Strategies for Male Soccer Players: A Review and Suggestions for Practice. Nutrients. 2022;14(3):657-. doi:10.3390/nu14030657
3. Barnish M, Sheikh M, Scholey A. Nutrient Therapy for the Improvement of Fatigue Symptoms. Nutrients. 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 Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 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 narrative review of the biochemical and clinical evidence. Nutrients. 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. doi: https://doi.org/10.3390/nu12010228.
6. Hsouna H, Boukhris O, Hill DW, et al. A daytime 40-min nap opportunity after a simulated late evening soccer match reduces the perception of fatigue and improves 5-m shuttle run performance. Research in sports medicine. 2022;30(5):502-515. doi:10.1080/15438627.2021.1917400
7. Zhu Y, Sun F, Li C, Chow DHK. Acute effects of brief mindfulness intervention coupled with carbohydrate ingestion to re-energize soccer players: A randomized crossover trial. International journal of environmental research and public health. 2020;17(23):1-11. doi:10.3390/ijerph17239037