Eating for Recovery

Information tips from truesport.org

Want to know more about properly eating for recovery in order to perform your best in sports? Read this nutrition article for athletes to find out:

The Goals of Recovery Nutrition Include:

1. Restore fluid and electrolytes (sodium and potassium) lost in swat.

2. Replace muscle fuel (carbohydrate) utilized during practice.

3. Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue.

4. Begin nutrition recovery with a snack or meal within 15-60 minutes following practice or competition.

Recovery Ideas:

1. Rehydration Fluids
   1. Carbohydrate-electrolyte sport drink to replenish fluids and electrolytes lost in sweat
2. Snacks
   1. Smoothie made with yogurt and frozen berries
   2. Sports drink (carbohydrate, electrolyte, fluid) + sport bar (carbohydrate, protein)
   3. Graham crackers with peanut butter + low-fat chocolate milk + banana
3. Meals
   1. Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk
   2. Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla
   3. Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

Tips to Take With You

• If you have 2 training sessions per day or your next training session is within 8 hours, recovery nutrition is crucial.
• If you do not have an appetite following a training session, choose liquid foods that meet your recovery goals.
• Along with carbohydrate, fluid, and electrolytes, protein is an important part of recovery, particularly if you participate in high intensity training sessions that damage muscle tissue (resistance training, interval sessions, etc.).