OBJECTIVES Recovery is a crucial factor for soccer players, for which nutritional intake is essential. The purpose of this study is to introduce 4R nutrition strategies for optimized recovery of soccer players and provide practical guidelines. Met hods A literature review was conducted through web searches on PubMed, Web of Science, and Wiley Online Library, using keywords such as “soccer,” “recovery,” and “nutrition.” Results For optimized recovery of soccer players, nutrition strategies should include fluids, electrolytes, carbohydrates, proteins, omega-3 fatty acids, and antioxidants. Such nutritional intake can aid glycogen repletion of soccer players and reduce muscle damage and fatigue, preparing them for the next match or training while preventing injuries, thus forming a critical foundation. Conclusions Nutritional intake can be a powerful and effective tool to promote recovery in soccer players. Evidence-based approaches are required in applying these nutritional strategies in field, and specific guidelines should be presented to facilitate the implementation by soccer players.
전략 1: Rehydrate (수분 및 전해질 보충)
전략 2: Refuel (탄수화물 섭취)
전략 3: Rebuild (단백질 섭취)
전략 4: Reduce (오메가-3 지방산 및 항산화제 섭취)
Conflicts of Interest