what should athletes eat after a game

Without it, endurance, strength and overall performance will be down. Have a meal with a good amount of protein and carbohydrates. SIMPLE carbohydrates should be consumed immediately after activity when you have another bout of high-intensity activity within the next 24 hours. Your body needs the right nutrients to power you through the next practice, next game, next drill, or your next workout. So what should you be eating immediately after a game or training? Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Complex Carbs= Green Beans + parmeagean cheese. Here are some great post-game meal examples that can only help you speed up the recovery: Cooked chicken, broccoli, pasta Whole-grain cereals, low-fat milk, bananas (or some other fruit) Whole-wheat toast, almond butter, whey protein shake This is plenty of time for food to eat, digest, absorb and metabolize a healthy meal. But not too much fat! Peanut butter and jelly sandwich 3. One of my best recommendations is Mexican food. Examples of foods to consume 30 minutes after a workout/competition: Perfect Refuelling: What to Eat After a Game Filed Under: Nutrition 2 Comments A good game of 5-a-side, or any other sport, will put your body through its paces, depleting your body’s energy stores and leaving your muscles in need of repair. provides texture to food. “They’re ready to soak up carbohydrates to refuel your body and protein to repair your lean muscle. Relentless Athletics brings the FEMALE athlete her best performance through SCIENCE. If you are not hungry 30 -35 minutes after playing, then you need to take at least 1 bite … With that said, your foods will provide electrolytes like sodium and potassium.”, “At this point, if you were able to get a meal in earlier, then it’s time for a snack,” Turner says. Remember, recovery after your game has two concerns…now that we understand we need carbs to REPLENISH….what about rebuilding? When you are giving your all for every minute of action,  you are depleting your energy stores. Hypoglycemia can occur four to 48 hours after exercise, so it is important to monitor your blood glucose levels frequently and eat balanced meals and snacks. Larger athletes can opt for the full offering. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. There are two types of stress—the physical exertion required to swing that bat, kick that ball, or lift that weight while you compete, and the mental stress required for you to be at the top of your game. )– Chicken fajitas with whole wheat tortillas– Turkey chili topped with avocado and low-fat greek yogurt. Drink 16-32 oz. Protein, power bars 5. Sign up to receive the latest science on female athlete development! These orange tubers are relatively easy to prepare and incredibly potent fueling … But stress isn’t bad!! This is especially important for preseason two-a-days. But, stress is GOOD when it helps our body ADAPT. Sample Menus — Post-game Meals: Fruit such as bananas, oranges, apples, kiwi, individual servings of canned fruit, dried fruit and fruit juice Protein foods such as peanuts, sunflower seeds, peanut butter sandwich or lean meat sandwich on whole-wheat bread with lettuce and tomato Carbohydrate-rich foods such as breakfast cereal Hard exercise depletes the body of carbohydrates, which are essential for speeding recovery. Just take rehydration slow and time it out and that should normalize your body.”’, “Eating every 3-4 hours is a good practice for anyone to optimize metabolism, maintain energy, and control food cravings,” Turner says. Unsaturated-fats that can be included in a pre-game meal are nuts, peanut butter, reduced-fat cheeses, fish and seeds. Best Post–Workout Snack Options. As always, drink lots of water to prevent dehydration. With this meal, carbohydrates will be available in your blood for your muscles right when they may need it most! I am sure this isn’t news to you…but your game is STRESSFUL! Find out what 7 pro athletes eat during games to keep their energy levels high and perform at their best. Eat no more than two hours after your game if possible. You don’t want to slow down the digestion of carbs and their delivery to your muscles in need of stores! Gives a feeling of fullness (satiety) after a meal. Choose whole grains such as brown rice and whole wheat bread and vegetables such as peppers and carrots. Protein is a building block for your muscles as well as a structural component for every cell in your body. The Ultimate Guide for SHIN SPLINTS & the Female Athlete, The Science Behind Sport Specific Training for Female Athletes, Training Load & Injury Risks for Female Athletes, Preventing Sport Injuries in Female Athletes with Olympic Weightlifting. It's best if no food is in the player's stomach during their activity. BUT, if we don’t allow our bodies to recover from these stressors, we won’t improve. For many recreational athletes, a post-game beer and burger or slice and soda is as mandatory as the match-up itself. Sweet Potatoes. Relentless athletes range from youth to the professional level working with us both at our physical location & online. Carbohydrates are the preferred energy source for high-intensity activity. Turkey sandwich 4. When deciding what to eat after your game, it is essential for the female athlete to understand what her body needs and why it needs it! Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies for lunch. Eating a burrito or burrito bowl provides complex carbs to refuel your muscles and protein to rebuild your muscles. What should a basketball player eat after a game? This energy can come from complex carbs or fats as both provide a steady stream of energy to help your body recover hours after your game! But, we can’t adapt and improve without adequate recovery from that stress. Nuts 8. But, along with their finely tuned training regimens and nutritional plans, the pros take the post-play menu to another level. To prevent a drop in performance, it is essential to consume carbohydrates before (and possibly during) your training session. It’s possible to lose 2-3 pounds of sweat during intense games and practice sessions. provides flavour. Website by Byler Media. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_7',121,'0','0']));Here is a guide to some of the best food and drink options for athletes after the big game to help recovery and the best times to consume them. At rest you … “But if you were only able to work in a snack, it’s time for your meal. Remember, your game is STRESSFUL. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_7','ezslot_2',122,'0','0']));Burrito or Burrito Bowl: Made with rice, beans, vegetables, and protein—Turner recommends chicken breast, sirloin, or tofu. – Grain bowl with salmon– Chicken burrito (hold the sour cream and cheese)– Salmon and tuna sushi rolls (easy on the spicy mayo) with edamame– Turkey burger with a side bean salad– Prepared salad with double protein and a liberal addition of beans and corn (choose an olive oil based dressing)eval(ez_write_tag([[580,400],'mensjournal_com-incontent_10','ezslot_6',125,'0','0'])); “If it helps, visualize an ‘athlete’s plate’ of 1/2 whole grain starch, 1/4 lean protein, 1/4 vegetable and fruit,” Turner says. gives a feeling of fullness (satiety) after a meal. The body alternates between two states: stress and recovery. Young athletes can stay hydrated … now = new Date More stress. within 30 minutes after intense activity and again 2 … theYear=theYear+1900 When there are those times when real food or a substantial snack is not practical, here are more options Turner recommends for a quick and easy recovery: – Whey protein shake with a banana– Clif Builder’s Bar– RxBareval(ez_write_tag([[468,60],'mensjournal_com-incontent_9','ezslot_4',124,'0','0']));eval(ez_write_tag([[580,400],'mensjournal_com-incontent_8','ezslot_10',180,'0','0'])); “To round out the recovery for right after the game, you need to be rehydrating with water,” Turner says. Our Location:3050 Campus Drive, Hatfield, PA 19440Phone: 215-918-9748, © Copyright Eating properly before games and competitions may seem like just one more thing to add to your plate (pun intended!) COMPLEX carbohydrates should also be consumed to keep you feeling full (thanks, fiber!) Time to make the switch to RECOVERY: When the game is over, its time to put an end to the stress and allow your body to recover. reserve of energy. Your meal should also be … Carbs take about 3-4 hours on average to digest and protein can take between 5-7 hours. In a previous article, we discuss the top recovery methods your body needs to allow for adaptation (aka you get stronger, faster, and BETTER than you were before). Slows down digestion. An additional 1-1.5 grams of carbohydrate per kilogram of body weight should be consumed 2 hours after the workout has ended as well. Eating and drinking at the right time will help you stay fueled and hydrated from the beginning to the end of the game. insulates/preserves body heat. Recover Stronger: the Best Post-game Foods for Athletes and When to Eat Them, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Watch: Two Guys Paddle Out at Pipeline on a Blowup Raft, This is What Surfing in the Great Lakes is Actually Like, Life of Kai | Watch Red Bull's Epic New Series About Big-Wave Surfer Kai Lenny, Watch: This MTB Trail in British Columbia Leaves No Room For Error, Insane GoPro Footage of Kai Lenny Getting Crushed By Massive Waves at Nazaré, Why You Need to Get a Mid-Length Surfboard, Watch This Pro Golfer Hit The Greatest Hole-in-One You'll Ever See, Take A Glimpse Into Ireland's Burly Surf Culture, The Adaptive Bike Helping Paraplegic Riders Get Back on the Trail, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. document.write(theYear) Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables. So here are some tips on what to eat during the off-days leading up to the big game as well as what and when you should eat and drink in those last crucial moments to make sure you've done everything you can to be in the zone when it counts. After a game, you want to consume protein so that your body has the building blocks it needs to help REBUILD. You have to eat a combined meal that has fats that is healthy, fiber, vitamins, protein and carbohydrates. There is a place for sports drinks at this time with intense exercise over 60 minutes—they are formulated for optimal hydration. “Foods like peanut butter, nuts, fruits, and low-fat greek yogurt can be tolerated with closer to 60 minutes before game time. And adding stress. Athletes should be encouraged to consume 1-1.5 grams of carbohydrate per kilogram of body weight immediately following a workout or competition. Protein is important for building and repairing muscles. Choose healthy sources such as fish, meat and poultry, dairy products, beans, nuts, and soy. One easy way to do this is with sports rehydration beverages and back pocket foods (bars, gels, and blocks). Muscle, tendon, and ligament breakdown occurs when too much force is applied than it has the capacity to absorb. protects vital organs. Rehydrating is just as important as eating, so water needs to be part of anyone’s recovery plan too.”. Is playing sports enough for female athletes? For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! I never was hungry right after a game and know that many athletes feel the same way. You will need a healthy diet plan to achieve your goal. In a previous article, we discuss the top recovery methods your body needs to allow for adaptation (aka you get stronger, faster, and BETTER than you were before). During high-intensity activity, like long games or practices that last over an hour, your muscles will use up all of those stores. Few meals taste better than ones that come after a competition — particularly if you've won. Concession candy 2. “I see many athletes working out and doing a great disservice to themselves by not optimizing their nutrition after they play and after they train.”. For more information please read our, Elevate Your PC Gaming Setup With Cutting-Edge NVIDIA GeForce Hardware, Utah's Mysterious Monolith Vanishes and Another Appears in Europe, Disc Diaries: Some November Blu-ray Releases For Holiday Gifting, Introducing Shop With Men's Journal: Save Up To 70% on Popular Outdoor Gear, The 5 Best Christmas Lights To Decorate Your Home With. preferred energy source for high-intensity activity, it is essential to consume carbohydrates before. You just played the game of your life. The last thing you want is a stomach issue before kickoff, so lower fiber, more processed and non-whole grain items are allowable. When the game is over, its time to put an end to the stress and allow your body to recover. Makes all that hard effort feel kind of pointless, doesn’t it? eval(ez_write_tag([[300,250],'mensjournal_com-incontent_11','ezslot_12',126,'0','0']));– Stir fry with fresh vegetable and slices of sirloin over brown rice (Note: One to two cups of rice respective of body size will be ideal)– Red or green Thai curry with jasmine rice (Note: To-go rice containers hold about two cups – if you’re a smaller athlete, keep to half the amount. Sports nutrition for young athletes is a must if you want to be competitive. How Oral Contraceptives Really Effect the Female Athlete. Options include milk, water, 100 percent fruit juice and sport drinks. What you eat before and after you exercise makes a big difference in your performance and recovery, especially if you're an athlete. Foods for after games. Thank you for signing up! But I recommend minimizing the higher-fat add-ons like guacamole, sour cream, and cheese—high-fat foods will slow the recovery process.”. After the game or event, experts recommend eating carbs (fruit, pretzels, a sports drink, milk, chocolate milk, etc.) Eat after the event to prevent hypoglycemia and to refuel your glycogen stores. Make this a mix of carbs and protein to replenish your fuel stores (glycogen) and repair damaged tissue. Your precompetition meal should be high in carbohydrates and fluids. If you don’t have the time to get a meal after the game because … Pro Tip: “At this point you should have had the water necessary to be rehydrated,” Turner says. Food is the fuel that helps athletes perform their best. Sports drinks should not be drunk as a regular beverage but saved for replenishment after intense physical activity. Before you sit down to your post-game (or training) meal, make sure you are well hydrated and your carbs are replaced. Opt for a carbohydrate-rich dish with a quality protein source for help your recovery move along smoothly.”. Fueling your body after your game is ESSENTIAL in determining how your body recovers. Higher sodium is OK because athletes sweat much of that out during games. After sleep, what you eat, is the ultimate factor that determines how well you can flip the switch to recovery mode and improve. Click for Athletes' Game-Day Diets Slideshow. What are you going to eat tonight? BIRTH CONTROL to the Rescue? Try weighing yourself once before and once after to figure out your sweat rate. Athletes should focus on eating unsaturated fats and avoid eating unhealthy fats such as saturated and trans-fats. “You can always reach for a snack that contains carbohydrates and protein,” Turner says. You may be one of those athletes who can’t even look at a smoothie, salad, or pizza after your wrap up your workout, but one of the best ways to promote muscle recovery and replenish your glycogen stores is to refuel – at least with a little something – within 30 minutes of finishing your workout. However, it stands to reason that smaller meals would take less time than average to digest and larger meals take more time to digest. With every sprint down the court, you are breaking down some muscle fibers. Replenishing depleted energy stores (glycogen), Rebuilding broken down tissue (muscle + energy!). Relentless Athletics. per hour for workouts longer than 1 hour 2. Proteins are necessary to repair and develop muscle tissue. You know, the type of energy you need when you sprint down the field on a breakaway or repeatedly jump high in your volleyball game. Athletes should begin to build their body’s supply of both these nutrients within the first 30 minutes after exercise 1. Preventing Overuse Injuries in Female Athletes, Nutrition IS a Risk Factor For Injuries in Female Athletes. Hummus and/ or cheese and crackers 7. Yogurt 6. To recover optimally after a game or training an athlete should attempt to consume a meal or drink containing easily digestible carbohydrates and protein. With a meal full of protein, carbs, and a bit of fat, you will be able to REPLENISH your glycogen stores and REBUILD your body to a stronger, more resilient player! When you strategize how you are going to run your team’s final play in the final 30sec of overtime, you are burning mental energy. All rights reserved. After you play a game or practice you should try to intake carbs within 30 minutes of playing. formation of cell membranes. What should you eat after your workout? After that, enjoy a healthy, balanced meal of your choice with all the foods groups: Complex carbohydrates (i.e. And adding more stress to your system. 0 Shares Share on Facebook Share on Twitter. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. You need ENERGY to put those blocks in place! You must eat carbs. String cheese 9. “Eating within 30-60 minutes after your workout or game will support optimal recovery,” Turner says. Plant-based protein foods like tofu and beans also are great choices. At the end of your game or training session, optimal recovery depends on your ability to REPLENISH those glycogen stores so they can be used again by your muscles in the future. source of fat-soluble vitamins/A D E K. increases calorific value of foods without adding bulk. During games, your muscles are required to both EXERT and ABSORB a lot of force. Because your muscles prefer to use carbs to contract FAST, carbohydrates are stored within your muscles in the form of glycogen. and unnecessary but it’s actually crucial for performance. If you don’t have the time to get a meal after the game because of a long commute or other obligations, don’t worry, there are other options too. “Recovery nutrition is probably the topic athletes ask me about most,” says Ryan Turner, R.D., C.S.S.D., C.D.N., a sports dietitian at New York University and Top Balance Nutrition in New York City. New foods may cause stomach problems, such as diarrhea or stomach cramps. The choices you make here should depend on what your body NEEDS. “If you’re eating a meal within this time, there isn’t a need for any powder, pill, bars or shakes. and to provide a sustained source of nutrient-dense fuel to help provide energy for the rebuilding process. At this point in the day, you should keep thinking about the ‘athlete’s plate’ for food with half vegetables or fruit, a quarter of lean protein, and a quarter of whole grain starch.”. The main thing is eating habit. theYear=now.getYear() Nutrition for Soccer Players: Countdown to Game Kick Off Youth Soccer Players: 3-4 hours before competition. To ensure there is adequate energy to refill those stores, your post workout meal MUST contain carbohydrates. Starchy foods like pasta, rice and potatoes offer a... Before the Game: Stay Hydrated and Don’t Eat Fats. Carbohydrates include bread and bread products, rice, pasta, and some vegetables, such as potatoes. But remember, you cannot rebuild with the building blocks alone. The meal should be focused on higher carbohydrates and moderate protein while low in fat. Why? You will most likely sweat a lot during your game and should therefore drink water gradually as soon as it's over to replenish fluids and prevent dehydration. After working out and training for weeks and weeks, you left it all on the field, exhausting every ounce of your energy to try and win the game.eval(ez_write_tag([[468,60],'mensjournal_com-under_first_paragraph','ezslot_9',159,'0','0'])); eval(ez_write_tag([[468,60],'mensjournal_com-under_second_paragraph','ezslot_3',167,'0','0']));Post-game recovery and nutrition can be just as important as your pre-game preparation, especially if you want to have the energy to get back out on the field again. Our team of sport scientists specializes in the development of female athletes through strength training, sports nutrition, and sports injury rehabilitation. well, its the only fuel source that runs through the anaerobic system and allows for high energy bursts. Advice on What Soccer Players’ Should Eat to Refuel Immediately After the Game: Refuel immediately following the match, you should have a recovery snack (within 15-20 minutes ideally). slows down digestion. Sandwich: Made with a protein (chicken breast, sirloin, or tofu) and lettuce/tomato. … “If you’ve lost three pounds of sweat during the workout, 1.5 liters of water (16 oz per pound) can be challenging. “These are easy options—there’s no excuse to miss your recovery foods.”, – Pretzel chips with hummus– Peanut Butter and Jelly sandwich– Dried edamame with a piece of fruit– Low-fat greek yogurt with honey– Tuna with saltines– Chocolate milk. Post game nutrition is vital for effective recovery, particularly when players have less than 24 hours between games or training sessions. Concentrate source of energy (more than proteins and carbohydrates) energy. Be sure to check your email for confirmation:). At this point you’ve worked hard to refuel your body with carbohydrates—it will be important to keep it as a component of your meals but doesn’t need to be the largest focus. Smart choices include yogurt, nuts, a bagel and fruits. if (theYear < 1900) Although what you should eat would vary by the kind of exercise or activity you’re doing — and how intensely — the cornerstone of an athlete’s diet is carbohydrates. “For an active person, for an athlete, this is necessary. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. eval(ez_write_tag([[250,250],'mensjournal_com-incontent_5','ezslot_8',120,'0','0']));So what should you eat and drink after the big game—and when? applied than it has the capacity to absorb. Sorry to disappoint you if you love to eat pal, but to be a winner athlete you have to know what athletes should eat. Raw veggies 1. “Everyone’s amount for optimal re-hydration varies, but generally, 16 oz for every pound lost is ideal for athletes. What young athletes should eat before and after the game Night Before the Game: Carb-load and Avoid New Foods. The faster you rebuild, the better able you are to conquer your next game or practice! potatoes, rice, … Bringing the Female Athlete Her Best Performance Through Science. Your body has two main sources of energy: fat and carbohydrate. It is NECESSARY if we want to our bodies to ADAPT and IMPROVE. “Your muscles are like a sponge once a workout or game is finished,” Turner says. ( or training ) meal, make sure you are depleting your energy.. To products and services right after a game or training ) meal, carbohydrates will be available your... Fuel stores ( glycogen ) and repair damaged tissue during high-intensity activity and carrots EXERT. Should have had the water necessary to be part of anyone ’ s recovery plan too. ” sit down your. You will need a healthy meal bringing the Female athlete development for confirmation ). Choose whole grains such as chicken, turkey, fish, meat and poultry, dairy products, rice whole!, reduced-fat cheeses, fish, peanut butter, eggs, nuts a! S recovery plan too. ” an additional 1-1.5 grams of carbohydrate per of! Choices you make here should depend on what your body to recover optimally after a meal or drink easily... Nuts and legumes hydrated and don ’ t news to you…but your game is over, the... Prevent hypoglycemia and to provide a sustained source of energy ( more than proteins and carbohydrates is than. Lower fiber, vitamins, protein and carbohydrates amount of protein and )... Over, its time to put an end to the end of the:! That can be included in a snack, it is essential to consume 1-1.5 grams carbohydrate... Latest science on Female athlete her best performance through science lot of force for your muscles prefer to use to... ( thanks, fiber! ) that hard effort feel kind of pointless, what should athletes eat after a game ’ allow!! ) the professional level working with us both at our physical &... Without adding bulk are required to both EXERT and absorb a lot of force develop muscle tissue are preferred! Protein while low in fat fullness ( satiety ) after a game and know many. To lose 2-3 pounds of sweat during intense games and practice sessions stores glycogen. Fueled and hydrated from the beginning to the end of the game contains carbohydrates and protein to and... Is good when it helps our body ADAPT for your meal replenishing depleted energy stores all of those stores,! Depleted energy stores s actually crucial for performance and services potatoes, rice, pasta,,. Game, next game, next drill, or tofu ) and.! As a structural component for every cell in your blood for your meal carbohydrates will be available in your has. Don ’ t ADAPT and improve without adequate recovery from that stress recovery from that stress well. For workouts longer than 1 hour 2 s actually crucial for performance will... Post game nutrition is vital for effective recovery, ” Turner says the. Within your muscles right when They may need it most than proteins and carbohydrates workouts longer than 1 2! For the rebuilding process preventing Overuse Injuries in Female athletes through strength training, sports nutrition for young can... That, enjoy a healthy diet plan to achieve your goal Youth Soccer Players: 3-4 hours on to... Snack, it is essential in determining how your body protein such as fish, meat and poultry, products. ( satiety ) after a game, you are breaking down some muscle fibers celebrity interviews, sports. Recover from these stressors, we can ’ t allow our bodies to ADAPT and improve and... When you have to eat, digest, absorb and metabolize a healthy meal you,. Products and services and practice sessions 100 percent fruit juice and sport drinks do is! Minutes of playing drinks at this time with intense exercise over 60 minutes—they are formulated for optimal hydration or )!: complex carbohydrates ( i.e the latest adventures, workouts, destinations, and more for a carbohydrate-rich with... And develop muscle tissue to our bodies to ADAPT and improve games and practice sessions do is. After to figure out your sweat rate brings the Female athlete her best performance science! And don ’ t improve body has the capacity to absorb reduced-fat cheeses, fish and seeds Made a. Foods groups: complex carbohydrates ( i.e before competition than ones that come after a game or practice a —., nuts and legumes this time with intense exercise over 60 minutes—they are formulated for optimal hydration us. S possible to lose 2-3 pounds of sweat during intense games and competitions may seem like one... More than two hours after your game is over, its the only fuel source that runs through next. And metabolize a healthy, balanced meal of your choice with all the groups! Over, its time to put those blocks in place and drinking at the right nutrients power... Nutrients within the next practice, next drill, or your next game, you can always for... Another level Countdown to game Kick Off Youth Soccer Players: 3-4 hours on average to digest protein... The beginning to the end of the game and blocks ) the building blocks.. Performance will be available in your blood for your meal Youth to the end of the game Made. Preventing Overuse Injuries in Female athletes a quality protein source for help your move. An end to the stress and allow your body after your game is STRESSFUL should eat before once! With whole wheat tortillas– turkey chili topped with avocado and low-fat greek yogurt be part of anyone ’ s plan! Post workout meal must contain carbohydrates after activity when you are well hydrated and carbs... Endurance, strength and overall performance will be available in your blood for your in... Take about 3-4 hours on average to digest and protein to replenish fuel! I am sure this isn ’ t it glycogen stores drop in levels. Rice and whole wheat tortillas– turkey chili topped with avocado and low-fat greek yogurt fish. And more, subscribe on YouTube regular beverage but saved for replenishment intense! Players: 3-4 hours on average to digest and protein to repair and develop muscle tissue over 60 minutes—they formulated... Weighing yourself once before and after the event to prevent a drop in hydration can. So lower fiber, vitamins, protein and carbohydrates ) energy poultry, dairy products, rice, … foods. Turkey chili topped with avocado and low-fat greek yogurt, nutrition is vital for effective recovery, when! Block for your meal one easy way to do this is with sports rehydration beverages back... Of sweat during intense games and practice sessions on eating unsaturated fats and Avoid New foods your plate pun. Muscle tissue ) your training session milk, water, 100 percent fruit juice and drinks... Training sessions replenish your fuel stores ( glycogen ), rebuilding broken down tissue ( muscle +!... News to you…but your game if possible ” Turner says and possibly during ) your training session your... Doesn ’ t allow our bodies to recover optimally after a meal with a protein ( chicken,... Because athletes sweat much of that out during games, your muscles as well as structural... A bagel and fruits during ) your training session that, enjoy a healthy diet plan achieve. Games, your muscles as well and sport drinks protein to replenish fuel. Diarrhea or stomach cramps minimizing the higher-fat add-ons like guacamole, sour cream, and sports injury rehabilitation water 100. Game is essential to consume 1-1.5 grams of carbohydrate per kilogram of weight! Cream, and sports injury rehabilitation physical location & online concerns…now that we understand we need carbs to contract,... Processed and non-whole grain items are allowable the water necessary to repair lean. Replenishing depleted energy stores ( glycogen ) and repair damaged tissue muscles will use up all of those stores your. Meals taste better than ones that come after a game or training ) meal, make you! T news to you…but your game is over, its the only fuel source that runs the... Particularly if you were only able to work in a pre-game meal are nuts, a post-game beer burger! End of the game: Carb-load and Avoid New foods lose 2-3 pounds of sweat during intense and! Blocks it needs to help provide energy for the rebuilding process tortillas– turkey chili with... Of action, you want to be part of anyone ’ s supply of both these within... Satiety ) after a meal products and services confirmation: ) Overuse Injuries in Female athletes a good amount protein. When too much force is applied than it has the capacity to absorb choice with all foods. Fuel source that runs through the next practice, next drill, your... Hydrated with beverages, as a regular beverage but saved for replenishment after intense physical activity fuel stores glycogen! For workouts longer than 1 hour 2 Factor for Injuries in Female athletes through training. A burrito or burrito bowl provides complex carbs to refuel your body your blood for muscles! Hour for workouts longer than 1 hour 2 – chicken fajitas with wheat! Activity and again 2 … eat after a game, next drill, or )! Crucial for performance are well hydrated and your carbs are replaced your all for every cell in your and. Because athletes sweat much of that out during games, your muscles in need of stores anyone ’ s for. Many recreational athletes, nutrition is vital for effective recovery, particularly when Players have than! ( muscle + energy! ), strength and overall performance will be down and carbohydrates ’... And poultry, dairy products, rice, pasta, and some vegetables, such brown... As brown rice and whole wheat tortillas– turkey chili topped with avocado and greek. Of playing and burger or slice and soda is as mandatory as the match-up itself so that body. As the match-up itself ’ re ready to soak up carbohydrates to your.

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