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The right diet is critical in preparing for games and in fostering recovery afterward. Getting the right amount of energy and nutrient to stay healthy and to perform well is key. Too much energy and body fat increases, too little energy and performance falls, injuries increase, and illness results. This article reviewed the importance of biomolecules and energy in line with improved performance in professional footballers. Rehydration and hydromineral balance of the athletes in general and the football players in particular are important factors of performance during training, competition and recovery. For optimal recovery, it is advisable to eat well because an adequate diet will provide the athlete with all the mineral elements he needs (Sodium, potassium, magnesium, calcium, iron) and some vitamins. The footballer should consume about 6-10 g/kg of glucose 24 h before a game, 0.25-0.4 g/kg of proteins in the meal before exercise, and drink slowly (5-7 mL/kg body weight) at least 4 h before exercise. During exercise, sodium loss ranges from 30 to 62 mmol/L of sweat, or "salt" losses from 3.9 to 6.9 g. For chloride and potassium, loss of 43 and 6 mmol/L of sweat are observed respectively. In addition to the recommended nutrient intakes, it is also advisable to regularly consume effort drinks to effectively compensate for the loss of water, energy and electrolytes. These recovery drinks or effort drinks are more and more widespread nowadays as modern games include high energy costs and electrolyte losses. Thus, good hydration practices, macronutrient periodization, and monitoring of micronutrient status are relevant to prevent excessive fatigue and even immune deficiencies. Other supplements can help to sustain the effort such as taurine, guarana, ginseng, niacin, gluconolactone, pyridoxine and cyanocobalamin. However, their consumption should be taken with cautious as some contains doping substances.
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Journal of Athletic Performance and Nutrition (JAPN) is published by MEDFITECH Inc. The views expressed in the papers are under the responsibility of author(s). All the intellectual property rights of the papers accepted for the publication belong to Journal of Athletic Performance and Nutrition indefinitely.