Post Training/Event Nutrition

Eating after training and games is very important for optimal recovery and enables you to train and compete again at your best.  Exercise depletes glycogen (energy) stores from your muscles and liver.

The goal of post-exercise eating is to restore hydration status, glycogen and electrolyte levels as quickly and efficiently as possible. So, taking in enough carbohydrates and fluids containing electrolytes are the most important elements in post-training/game refueling.

Electrolytes - In a 2 - 3 hour exercise session, athletes can lose up to 300 to 800 mg of potassium and 1800 to 5600 mg of sodium. You can replace these losses by taking in foods and fluids that provide the depleted electrolytes.

Good sources of potassium include:

·       sports drinks

·       yogurt

·       grapefruit juice

·       bananas

·       nectarines

·       oranges

·       prunes, raisins or dates

Good sources of sodium include:

·       sports drinks

·       vegetable juices

·       pretzels

·       nuts

·       whole grain crackers

Carbohydrates – Eating enough carbohydrates (CHO) after exercise is essential for restoring muscle glycogen levels.  Inadequate carbohydrate intake can contribute to chronic fatigue, slow recovery and increased risk of injury.  Athletes should eat about 1 to 1.5g CHO/kg within 15-20 minutes of finishing training or exercise and 100 grams per hour for two to four hours post-exercise. 

If you weigh 200 pounds you require about 90 -135 grams of carbohydrate within 15-20 minutes after finishing a training session or game.

The best types of carbohydrates for refueling are those with a high Glycemic Index (GI).  The GI is a scale that indicates how quickly a food is converted into glucose in the blood stream. Foods are assigned a number with glucose being 100. The higher the number, the faster a food will be converted to glucose.  Here are a few suggestions of higher GI foods that help with recovery:

·       sports drinks

·       bread

·       potatoes

·       tropical fruits

Protein – Scientific studies suggest that a mix of carbohydrate and protein in a 4-1 ratio after exercise may replenish muscle glycogen more rapidly and promote muscle tissue repair. There are a few sports drinks and sports bars have roughly a 4-1 ratio of carbohydrate to protein.  And, if you can tolerate milk products post training/event, chocolate milk has a 4:1 ratio. 

For more information about nutrition for recovery after training and games/events, contact Lachael.

Lachael Prouty, MPH, RD

Sports Performance Nutritionist/Registered Dietitian

760.644.1635

GetHealthy@Lalchael.com