Effects of 8 days of Ashwagandha supplementation on strength, fatigue, soreness, and recovery in amateur handball players: A double-blind, randomized, placebo-controlled trial João Francisco Ferreira, Filipe Maia, Ricardo Maia Ferreira, Diogo Vicente Martinho, Luís Gonçalves Fernandes, César Leão, Nuno Pimenta Nutrition and Health, 2026 Background Nutritional supplements are commonly used to increase strength, recovery, and overall athletic performance. Ashwagandha ( Withania somnifera ), a natural adaptogen, has shown promising ergogenic potential; however, evidence in athletes—particularly over short-term periods remains limited. Methods This randomized, double-blind, placebo-controlled trial investigated the effects of 8 days of Ashwagandha supplementation (600 mg of standardized root extract daily) – a duration chosen to evaluate its potential utility during acute competitive periods – on neuromuscular performance and recovery in 31 male handball players (age: 20.3 ± 3.1 years). Participants ingested either Ashwagandha (600 mg/day) or placebo capsules. Assessments included knee extension and flexion strength, handgrip strength, perceived muscle soreness, fatigue, and total quality recovery (TQR), measured at baseline, day 4, and day 8. Results Ashwagandha significantly improved handgrip strength compared with placebo after 8 days (d = 0.33; p = 0.011), whereas no consistent effects were found for knee flexion or extension. Perceived soreness, fatigue, and recovery did not differ meaningfully between groups. Conclusions Short-term Ashwagandha supplementation may enhance handgrip strength, suggesting a potential neuromuscular benefit in athletes. However, the lack of consistent effects on lower-limb strength and subjective recovery highlights the need for longer-term studies to confirm these findings.
Effects of cold-water, contrast-water therapy, and active recovery on blood biomarkers and pain in basketball players Marcin Janusiak, Francisco T. González-Fernández, César Leão, Małgorzata Smoter, Aleksandra Kisilewicz, Sebastian Klich, Rui Miguel Silva Biomedical Human Kinetics, 2026 Study aim This study evaluated the effects of active recovery (AR), cold-water immersion (CWI), contrast-water therapy (CWT), and a no-recovery control (CWR) on creatine kinase (CK), myoglobin (Mb), and pain pressure thresholds (PPT) in national-level basketball players across three time points: immediately post-match, 24 h, and 48 h post-match. Materials and methods Twenty professional players participated in a randomized crossover trial in which each underwent all four conditions. A single intervention was applied post-match, with CK and Mb levels assessed at each time point, and PPT measured on the quadriceps and triceps surae. Results All conditions showed peak CK and Mb levels at 24 h post-match, followed by a decline at 48 h. Significant time effects were observed ( p < 0.001), with condition × time interactions for all variables ( η 2 = 0.26–0.94). Unexpectedly, the CWR condition had the lowest CK and Mb concentrations and highest PPT values at 48 h, indicating better biochemical and nociceptive recovery. CWI resulted in significantly lower PPT compared to AR, CWT, and CWR ( p < 0.001). After accounting for baseline differences using analysis of covariance (ANCOVA), condition effects remained significant at both 24 h and 48 h post-match (all p < 0.01, η 2 p = 0.15–0.91). Conclusion While AR, CWI, and CWT affected muscle damage and pain sensitivity, CWR led to the most favorable outcomes, suggesting that a single recovery intervention may not outperform rest. Notably, CWI was less effective for pain sensitivity despite moderating biomarkers.
Biopsychological Effects of Ashwagandha (Withania somnifera) in Athletes and Healthy Individuals: A Systematic Review João Francisco Ferreira, Ricardo Maia Ferreira, Filipe Maia, Luís Gonçalves Fernandes, César Leão, Nuno Pimenta Muscles, 2025 Ergogenic supplements are becoming increasingly popular in the diet of trained individuals, due to their potential benefits. Ashwagandha (Withania somnifera) is one of the supplements that has recently grown in popularity. Despite growing interest, its scientific background remains limited and sometimes inconsistent. Objective: This overview of systematic reviews aimed to evaluate the effects of Ashwagandha supplementation on sports performance and health-related outcomes. Methods: A systematic literature search was carried out on the following electronic databases: PUBMed, Scopus, Academic Search Complete, SPORTDiscus, Web of Science, and Google Scholar, using the search terms “ashwagandha” and “systematic review” in the title or abstract of the publication in July 2024. The eligibility of the articles was assessed using the PICOS (Population, Intervention, Comparator, Outcomes, and Study Design) approach, and risk of bias was assessed using the AMSTAR-2 checklist. Results: Of the 2388 systematic reviews found, 11 met the inclusion criteria, which included 151 original studies representing 9005 individuals. Findings suggest that Ashwagandha supplementation may improve various aspects of sports performance, such as endurance and muscular strength, as well as health-related outcomes, including anxiety reduction, improved sleep quality, and enhanced sexual function. The most commonly used doses of Ashwagandha supplementation are between 500 mg and 1000 mg a day. Conclusion: While current evidence indicates promising effects of Ashwagandha on physical and psychological parameters, further high-quality randomized controlled trials are needed. Therefore, its use in athletes or healthy individuals should be considered with caution and based on individual needs.
Dietary intake and training load in youth male soccer players during a microcycle: Analysis of intra-week variation and examination of associations between measures César Leão, Filipe M. Clemente, João Lemos, Diogo Mota, Paulo Roriz, Miguel Camões, José M. Cancela Carral International Journal of Sports Science and Coaching, 2025 Purpose: Our study aims to 1) characterize and analyze food intake and typical external load in young soccer players over a normal microcycle; 2) correlate energy and macronutrient intake with external training load parameters. Methods: Eighteen high-level junior male soccer players (17.61 ± 0.49 years old) had their nutritional intake and training load assessed during a typical mid-season competitive week in November 2022, which included two matches and a structured training schedule. Anthropometric measurements, following ISAK methodology, were taken by a certified technician. Dietary intake using self-reported food diaries for all days was analyzed. Players wore a GPS device during training and matches to measure various performance metrics (distance covered, player load, accelerations, decelerations, maximal speed, and metabolic power). Results: The results revealed no significant within-week variations of carbohydrate (p = 0.747), protein (p = 0.199), lipid (p = 0.747), and calorie (p = 0.241) intake. Significant differences were observed between training days on total distance (p = 0.001), total distance standardized to minutes (p < 0.001), player load (p = 0.007), player load standardized to minutes (p < 0.001), and meta energy (p = 0.002). Conclusions: Players maintained a consistent diet throughout the week, while training load measures varied significantly across the same microcycle, indicating a lack of nutritional periodization. This highlights the need for better nutritional strategies to support varying training loads. It is crucial to reflect on the importance of this apparently insufficient intake for the health and performance of young athletes. Future investigations should explore the development of tailored nutritional plans to enhance their overall well-being and athletic performance.
Nutritional approaches applied to recovery of skeletal muscle injury immobilization: a review of nutrition aid for sport trauma Sílvia ROCHA-RODRIGUES, César LEÃO, Margarida MARINHO, José AFONSO Journal of Sports Medicine and Physical Fitness, 2024 Skeletal muscle (SM) injuries are a very common occurrence among athletes during training and/or competitive periods, resulting in time loss and absence from sports. Of several existing interventions to improve SM recovery, the nutritional approach has emerged as integral part to improve the physiological response and maintain the body composition to promote a rapid and safe return to play. Growing evidence supports that the physiological response to SM injuries results in a number of changes, suggesting the relevance of a personalized nutritional approach, according to the degree of immobilization, SM mass loss, strength and function. Therefore, we aimed to review the current evidence of the nutritional approach applied to SM injuries recovery in athletes, highlighting energy intake, use the main nutrients and elements for the SM recovery, such as proteins, carbohydrates, vitamins and omega-3 fatty acids. Currently, evidence from injured athletes is scarce, and so specific guidelines cannot be established, calling from greater research into nutritional interventions in SM injury recovery in athletes.
Impact of Exercise on High-Density Lipoprotein Cholesterol in Adults with Overweight and Obesity: A Narrative Review Sameer Badri Al-mhanna, César Leão, Wan Syaheedah Wan Ghazali, Mahaneem Mohamed, Alexios Batrakoulis, Hafeez Abiola Afolabi, Bishir Daku Abubakar, Monira I. Aldhahi, Mehmet Gülü, Fatma Hilal Yagin, Pantelis T. Nikolaidis Annals of Applied Sport Science, 2024 Impact of Exercise on High-Density Lipoprotein Cholesterol in Adults with Overweight and Obesity: A Narrative Review
Adherence to the Mediterranean diet in young male soccer players César Leão, Sílvia Rocha-Rodrigues, Inês Machado, João Lemos, Sandra Leal, Hadi Nobari BMC Nutrition, 2023 Introduction Nutrition is vital in health and sports performance by improving anthropometric-related parameters and dietary habits, especially in the youngest ages. The Mediterranean diet (MD) has been highly recognized for its positive health effects and low adverse environmental impact. Objectives We aimed to characterize adherence to the MD and analyze its association with anthropometric parameters in young soccer players. Methodology In the present study, 132 male young soccer players from under 9 to under 15 categories (aged 7 to 15 years) from a Portuguese football club participated. The Mediterranean Diet Quality Index for Children and Adolescents (KIDMED) questionnaire was applied to assess adherence to the MD. Anthropometric-related parameters, including body mass, height, triceps skinfold thickness (TSKF), suprailiac skinfold thickness (SISKF), body mass index (BMI) and body fat percentage (%BF), were determined. The differences between groups were performed accordingly to normal and non-normal distribution. Spearman’s correlations were performed to analyze the hypothetical correlation between KIDMED and BMI. Results Players reached an average KIDMED score of 8.36 ± 1.92, showing that 68.2% (n = 90) reached high adherence to the MD, 31.1% (n = 41) had moderate adherence to the MD, and 0.78% (n = 1) had poor adherence to the MD. When the analysis was made for age group and BMI classification, no significant differences were observed in adherence to the MD. Considering the main characteristics of the MD, 50.8% consumed fruit (vs. 49,2%), 52.3% consumed vegetables (vs. 47,7%), and only 20% consumed oleaginous dried fruits (vs. 80%). Dairy consumption throughout the day was 49,2% (vs. no: 50,8%). Conclusion Data from the present study showed that many soccer players adhered to the MD, and no differences were observed for age group or BMI classification.
Testing the concurrent validity and reliability of a lipowise digital skinfold caliper to assess muscle mass in healthy young adults César Leão, Filipe Manuel Clemente, Bruno Silva, Joel Pereira, Georgian Badicu, Miguel Camões, José Maria Cancela Heliyon, 2023 The aim of this study was to assess the validity and reliability of a novel tool to assess skinfolds and to compare the muscle mass measured through dual-x-ray-absorptiometry (DXA) and estimated using the Lee equation from the values of the skinfolds and girths in a healthy young adult population. Methods: The present study followed a cross-sectional design, including 38 participants, with 27 males (22.04 ± 5.20 years) and 11 females (21.55 ± 2.39 years). The measurement protocol included a DXA evaluation, basic measurements of body mass and stature, eight skinfolds with two skinfold calipers of different brands (Harpenden and Lipowise), and three girths. The order in which the skinfold calipers were used was randomized. The muscle mass was then calculated using the formula established by Lee et al. Results: No significant differences were found between the two skinfold calipers considering all the outcomes (p > 0.05). The correlation coefficients were between 0.724 and 0.991, which suggest very-large to nearly perfect correlations. The correlations performed revealed that muscle mass estimated from DXA is nearly perfectly correlated with both muscle mass estimated from the data obtained with the Harpenden skinfold caliper (r = 0.955) and muscle mass estimated from the data obtained with the Lipowise skinfold caliper (r = 0.954). From the results, we conclude that Lipowise caliper is an accurate skinfold caliper and it can be an alternative tool for the technician that need to assess body fat or muscle mass in precise, valid and time efficient evaluation. It should be noted that the caution to use skinfold calipers interchangeable with each other when evaluating skinfolds remains a necessity and is advisable to perform the measurements with the same brand and model of skinfold caliper when the purpose is to perform follow-up assessments.
Dietary intakes and daily distribution patterns of macronutrients in youth soccer players Diogo V. Martinho, Robert J. Naughton, César Leão, João Lemos, Adam Field, Ana Faria, André Rebelo, Élvio R. Gouveia, Hugo Sarmento Frontiers in Nutrition, 2023 IntroductionThere has been an abundance of dietary analysis research conducted on adult male soccer players, while studies on youth players are lacking. Furthermore, the daily distribution of energy and macronutrient intake throughout the day has been reported to influence training adaptations, but this is often not considered in the literature. This study aims to quantify daily energy and macronutrient intake and assess their distribution over 5 days, and compare daily energy intakes and predicted daily energy expenditure in under-16 male soccer players.MethodsThe sample included 25 soccer participants aged 14.8–15.7 years. Five-day self-reported food diaries were used to record the food/drink consumption. Intake was analyzed for total daily energy, macronutrient intakes, and distribution among meals (breakfast, lunch, dinner, and snacks). Daily energy expenditure was predicted by resting energy expenditure and physical activity levels developed for youth sports participants.ResultsThe mean total energy intake was 1,928 ± 388 kcal∙day−1, whereas the estimated daily energy expenditure was 3,568 kcal∙day−1. Relative daily protein intakes were lower at breakfast, morning snack, afternoon snack, and night snack compared to lunch and dinner.DiscussionYouth soccer players do not appear to meet energy requirements and daily CHO guidelines. Fluctuations in protein intake throughout the day were noted and may influence training adaptations (i.e., muscle protein synthesis and recovery).
Physical Fitness Variations between Those Playing More and Those Playing Less Time in the Matches: A Case-Control Study in Youth Soccer Players Ana Filipa Silva, Filipe Manuel Clemente, César Leão, Rafael Oliveira, Georgian Badicu, Hadi Nobari, Luca Poli, Roberto Carvutto, Gianpiero Greco, Francesco Fischetti, Stefania Cataldi Children, 2022 The purpose of this study was (i) to compare two groups (players with more vs. less match play time) regarding body composition, vertical and horizontal jumping performance, and aerobic capacity; and (ii) to test the relationships between physical fitness and play time. This study followed a case-control design in which the outcome was playtime, and the causal attribute was physical fitness. Sixty-six youth male soccer players from under-16 (n = 21), under-17 (n = 19), under-18 (n = 12), and under-19 (n = 14) age groups were monitored for match play time during five months of observation. Inclusion criteria consisted of (1) no absence of more than a week due to injury or other conditions during the five months of observation and (2) physical assessments having been done simultaneously with those of the other players (at the beginning of the season). The exclusion criteria were (1) not participating in one week or more of training sessions, and (2) not participating in the physical fitness assessments. At the beginning of the season, players were assessed for anthropometry (height, body mass, skinfolds), countermovement jump, triple hop bilateral and unilateral jump, and aerobic capacity using the Yo-Yo Intermittent Recovery Test, level 2 (YYIRT). The group that played more time had significantly greater YYIRT results (+28.2%; p = 0.009; Cohen’s d = 0.664). No other significant differences were found between those who played more and fewer minutes. Moderate and significant linear positive correlations were found between YYIRT and play time in the under-19 group (r = 0.423; p = 0.031) and overall (r = 0.401; p < 0.001). In the case of the under-17 group, moderate and significant linear positive correlations were found between TSA and play time (r = 0.473; p = 0.041). This suggests that aerobic and anaerobic capacity is related to play time while jumping performance and fat mass seem not to play an essential role in play time.
Portuguese Football Federation consensus statement 2020: Nutrition and performance in football Rodrigo Abreu, Pedro Figueiredo, Paulo Beckert, José P Marques, Samuel Amorim, Carlos Caetano, Pedro Carvalho, Carla Sá, Ricardo Cotovio, Joana Cruz, Tiago Dias, Gonçalo Fernandes, Elton Gonçalves, César Leão, Alexandre Leitão, João Lopes, Eduardo Machado, Mónica Neves, André Oliveira, Ana I Pereira, Bruno Pereira, Fernando Ribeiro, Luis M Silva, Filipe Sousa, Tânia Tinoco, Vitor H Teixeira, Monica Sousa, João Brito BMJ Open Sport and Exercise Medicine, 2021
Optimizing performance and wellness in soccer: Integrating hydration, nutritional strategies, and measurement techniques CES Leão Didácticas especiais , 2026 2026
Effects of 8 days of Ashwagandha supplementation on strength, fatigue, soreness, and recovery in amateur handball players: A double-blind, randomized, placebo-controlled trial JF Ferreira, F Maia, RM Ferreira, DV Martinho, LG Fernandes, C Leão, ... Nutrition and Health, 02601060261439102 , 2026 2026 Citations: 1
Biopsychological Effects of Ashwagandha ( Withania somnifera ) in Athletes and Healthy Individuals: A Systematic Review JF Ferreira, RM Ferreira, F Maia, LG Fernandes, C Leão, N Pimenta Muscles 4 (3), 24 , 2025 2025 Citations: 4
Dietary intake and training load in youth male soccer players during a microcycle: analysis of intra-week variation and examination of associations between measures C Leão, FM Clemente, J Lemos, D Mota, P Roriz, M Camões, ... International Journal of Sports Science & Coaching 20 (3), 1059-1070 , 2025 2025 Citations: 4
Nutritional approaches applied to recovery of skeletal muscle injury immobilization: a review of nutrition aid for sport trauma. S Rocha-Rodrigues, C Leao, M Marinho, J Afonso The Journal of Sports Medicine and Physical Fitness 64 (12), 1303-1312 , 2024 2024 Citations: 3
Adherence to the Mediterranean diet in young male soccer players C Leão, S Rocha-Rodrigues, I Machado, J Lemos, S Leal, H Nobari BMC nutrition 9 (1), 101 , 2023 2023 Citations: 14
Assessment Of Energy Availability In A Professional Female Soccer Team: 2341 CC Oliveira, C Leão, AP Mendes, C Custódio, M Ng, N Ribeiro, ... Medicine & Science in Sports & Exercise 55 (9S), 777-778 , 2023 2023
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Testing the concurrent validity and reliability of a lipowise digital skinfold caliper to assess muscle mass in healthy young adults C Leão, FM Clemente, B Silva, J Pereira, G Badicu, M Camoes, ... Heliyon 9 (6) , 2023 2023 Citations: 6
Dietary intakes and daily distribution patterns of macronutrients in youth soccer players DV Martinho, RJ Naughton, C Leão, J Lemos, A Field, A Faria, A Rebelo, ... Frontiers in Nutrition 10, 1134845 , 2023 2023 Citations: 15
Daily Distribution Of Macronutrients In Portuguese Youth Soccer Players A Faria, DV Martinho, J Lemos, C Leão, RJ Naughton Clinical Nutrition ESPEN 54, 511 , 2023 2023
Physical fitness variations between those playing more and those playing less time in the matches AF Silva, FM Clemente, C Leão, R Oliveira, G Badicu, H Nobari, L Poli, ... 2022
Physical fitness variations between those playing more and those playing less time in the matches: A case-control study in youth soccer players AF Silva, FM Clemente, C Leão, R Oliveira, G Badicu, H Nobari, L Poli, ... Children 9 (11), 1786 , 2022 2022 Citations: 18
Comparisons between bioelectrical impedance variables, functional tests and blood markers based on BMI in older women and their association with phase angle R Oliveira, C Leão, AF Silva, FM Clemente, CT Santamarinha, H Nobari, ... International Journal of Environmental Research and Public Health 19 (11), 6851 , 2022 2022 Citations: 17
Nutritional intake and training load of professional female football players during a mid-season microcycle C Leão, AP Mendes, C Custódio, M Ng, N Ribeiro, N Loureiro, JP Araújo, ... Nutrients 14 (10), 2149 , 2022 2022 Citations: 13
Body composition interactions with physical fitness C Leão, AF Silva, G Badicu, FM Clemente, R Carvutto, G Greco, S Cataldi, ... 2022
Body composition interactions with physical fitness: A cross-sectional study in youth soccer players C Leão, AF Silva, G Badicu, FM Clemente, R Carvutto, G Greco, S Cataldi, ... International Journal of Environmental Research and Public Health 19 (6), 3598 , 2022 2022 Citations: 56
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Weekly variations of well-being and interactions with training and match intensities AF Silva, R Oliveira, S Cataldi, FM Clemente, F Latino, G Badicu, G Greco, ... 2022
Weekly variations of well-being and interactions with training and match intensities: a descriptive case study in youth male soccer players AF Silva, R Oliveira, S Cataldi, FM Clemente, F Latino, G Badicu, G Greco, ... International Journal of Environmental Research and Public Health 19 (5), 2935 , 2022 2022 Citations: 42
MOST CITED SCHOLAR PUBLICATIONS
Anthropometric profile of soccer players as a determinant of position specificity and methodological issues of body composition estimation C Leão, M Camões, FM Clemente, PT Nikolaidis, R Lima, P Bezerra, ... International journal of environmental research and public health 16 (13), 2386 , 2019 2019 Citations: 96
Portuguese Football Federation consensus statement 2020: nutrition and performance in football R Abreu, P Figueiredo, P Beckert, JP Marques, S Amorim, C Caetano, ... BMJ open sport & exercise medicine 7 (3) , 2021 2021 Citations: 62
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Weekly variations of well-being and interactions with training and match intensities: a descriptive case study in youth male soccer players AF Silva, R Oliveira, S Cataldi, FM Clemente, F Latino, G Badicu, G Greco, ... International Journal of Environmental Research and Public Health 19 (5), 2935 , 2022 2022 Citations: 42
Bidirectional interactions between the menstrual cycle, exercise training, and macronutrient intake in women: a review S Rocha-Rodrigues, M Sousa, P Lourenço Reis, C Leão, ... Nutrients 13 (2), 438 , 2021 2021 Citations: 36
Relationship between power condition, agility, and speed performance among young roller hockey elite players A Ferreira, C Enes, C Leao, L Goncalves, FM Clemente, R Lima, ... Human Movement 20 (1), 24-30 , 2019 2019 Citations: 30
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Effect of instability and bodyweight neuromuscular training on dynamic balance control in active young adults C Gonçalves, P Bezerra, FM Clemente, C Vila-Chã, C Leão, A Brandão, ... International Journal of Environmental Research and Public Health 17 (23), 8879 , 2020 2020 Citations: 26
Exploring relationships between anthropometry, body composition, maturation, and selection for competition: A study in youth soccer players FM Clemente, CCT Clark, C Leão, AF Silva, R Lima, H Sarmento, ... Frontiers in physiology 12, 651735 , 2021 2021 Citations: 23
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Physical fitness variations between those playing more and those playing less time in the matches: A case-control study in youth soccer players AF Silva, FM Clemente, C Leão, R Oliveira, G Badicu, H Nobari, L Poli, ... Children 9 (11), 1786 , 2022 2022 Citations: 18
Comparisons between bioelectrical impedance variables, functional tests and blood markers based on BMI in older women and their association with phase angle R Oliveira, C Leão, AF Silva, FM Clemente, CT Santamarinha, H Nobari, ... International Journal of Environmental Research and Public Health 19 (11), 6851 , 2022 2022 Citations: 17
Dietary intakes and daily distribution patterns of macronutrients in youth soccer players DV Martinho, RJ Naughton, C Leão, J Lemos, A Field, A Faria, A Rebelo, ... Frontiers in Nutrition 10, 1134845 , 2023 2023 Citations: 15
Dehydration, wellness, and training demands of professional soccer players during preseason C Leão, FT González-Fernández, Hİ Ceylan, FM Clemente, H Nobari, ... BioMed Research International 2022 (1), 8054449 , 2022 2022 Citations: 15
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Nutritional intake and training load of professional female football players during a mid-season microcycle C Leão, AP Mendes, C Custódio, M Ng, N Ribeiro, N Loureiro, JP Araújo, ... Nutrients 14 (10), 2149 , 2022 2022 Citations: 13
Testing the concurrent validity and reliability of a lipowise digital skinfold caliper to assess muscle mass in healthy young adults C Leão, FM Clemente, B Silva, J Pereira, G Badicu, M Camoes, ... Heliyon 9 (6) , 2023 2023 Citations: 6
Effects of bodyweight neuromuscular training with and without instability on balance control in active universitarians C Gonçalves, P Bezerra, FM Clemente, C Vila-Chã, C Leão, A Brandão, ... Research in Sports Medicine 30 (2), 128-144 , 2022 2022 Citations: 6
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