Nutritional strategies to optimize regeneration after football match

Regeneration plays a vital role in maintaining the performance, health and training readiness of football players during training and competition periods. Conceived as a literature review, this undergraduate thesis focused on nutritional strategies that promote post-match recovery in male soccer players. The aim was to analyse and compare scientifically based nutritional approaches that contribute to muscle recovery, restoration of glycogen stores, rehydration and the role of selected supplements, particularly during periods of high match load. Methodologically, this thesis is a systematic review without meta-analysis; relevant studies were identified in PubMed, Scopus, Web of Science, and Google Scholar using combinations of keywords and Boolean operators (AND, OR, NOT), followed by predefined inclusion and exclusion criteria. The results show that the most effective recovery strategy is early carbohydrate intake combined with high quality protein, ideally within the first 30-60 minutes post-match. This approach has repeatedly been shown to be effective in accelerating glycogen resynthesis, stimulating muscle protein synthesis and reducing muscle soreness. Hydration has proven to be equally important, especially when tailored to individual sweat loss and electrolyte needs. Dietary supplements such...