Sheridan Hannah C, Parker Lloyd J F, Hammond Kelly M
Tottenham Hotspur Football Club, London, UK.
Research Institute for Sport and Exercise Sciences, Liverpool John Moores University, Liverpool, UK.
Eur J Sport Sci. 2022 May;22(5):733-744. doi: 10.1080/17461391.2021.1988149. Epub 2021 Dec 30.
The physical demands of professional female football have intensified in recent years. Supplements are only advised in addition to a healthy, balanced diet, but may warrant a greater prevalence in the professional game to support well-being, recovery and performance. Supplements used by players should be safe, legal and scientifically proven to be effective. An individual approach should be taken to using supplements dependant on the needs and goals of the player. Female players should aim to improve the frequency of protein intake throughout the day, whilst tailoring doses to individual body mass. Vitamin D supplementation is vital throughout the winter months in countries with limited sun exposure, however doses should be administered based on individual blood test results. Iron is likely to be important to the well-being of female athletes throughout the season, in particular during the menses. Omega-3 and collagen may be of greater benefit to female than male athletes during recovery from soft tissue injury, whilst probiotics and creatine are beneficial throughout the season for reducing risk of illness and optimising recovery, respectively. Ergogenic supplements for football include beta-alanine, nitrate and caffeine. Caution should be taken with caffeine use due to the varying tolerance of difference athletes and sleep impairments that can follow.
近年来，职业女子足球对体能的要求不断提高。只有在健康、均衡饮食的基础上才建议使用补充剂，但在职业比赛中，为了支持运动员的健康、恢复和表现，补充剂的使用可能更为普遍。运动员使用的补充剂应该是安全、合法且经过科学验证有效的。应根据运动员的需求和目标采取个性化的补充剂使用方法。女运动员应努力提高全天蛋白质的摄入频率，同时根据个人体重调整剂量。在阳光照射有限的国家，整个冬季补充维生素D至关重要，但剂量应根据个人血液检测结果来确定。铁元素可能对女运动员整个赛季的健康都很重要，尤其是在月经期间。在软组织损伤恢复期间，ω-3脂肪酸和胶原蛋白对女运动员可能比男运动员更有益，而益生菌和肌酸在整个赛季分别有助于降低患病风险和优化恢复。足球运动中的促力补充剂包括β-丙氨酸、硝酸盐和咖啡因。由于不同运动员对咖啡因的耐受性不同，且可能会导致睡眠障碍，因此使用咖啡因时应谨慎。
