Abstract

CREATINE, CARBOHYDRATE AND PROTEIN THE KEY SUPPLEMENTS FOR BETTER RECOVERY TO FOOTBALL PLAYERS

*Cherkaoui Sidi Hassan, CSH and Prof. Dr. Mouane Nezha

ABSTRACT

Adequate dietary and caloric intake, hydration, and nutrient timing are paramount for optimal Athletic performance and recovery. However, there are a number of dietary supplements that have been shown to improve performance Beyond training alone, including Creatine (CR), protein and carbohydrate, but they seem to be underused by football players. The material presented represents an update from several book chapters. The current article summarizes research findings, provides guidelines for supplementation. This lead to a conclusion that nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise.

Keywords: Football players, Sport supplement, Enhance performance, Better recovery Refueling glycogen reserve.