Post-Exercise Eating – Eating For Recovery Eating Immediately After • Purpose: • •

Composition: Timing:

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Hydration:

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Examples:

Post-Exercise Meal • Purpose: • •

Timing: Meal Composition:

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Hydration: Examples:

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To enhance rate of carbohydrate restoration in the muscles & re-hydrate the body quickly after the completion of training or competition. 50 grams carbohydrate and at least 10 grams of protein should be consumed within 30 min of exercise; high glycemic foods may be appropriate to maximize an insulin response Consume 16-24 oz of fluid (water or sports drink) for every pound lost during exercise • 12-16 ounce smoothie with 1 scoop whey powder • 1 energy bar plus 16 fluid ounces sports drink • bagel with peanut butter plus 1 cup chocolate milk • 2 cups cereal plus ½ lowfat milk • 1 ounce string cheese; 1 medium apple • Myoplex Lite or Muscle Milk Collegiate

To accelerate the recovery process. This is also the time when your muscles and tissues will most rapidly replace the nutrients used during exercise, and an ideal time to enhance your immune system. within 2 hours post-exercise or game 1.0 – 1.5 grams per kilogram body weight for carbohydrate and .5 grams per kilogram body weight for protein Include salty foods throughout your day 16-20 oz water/sports drink and continue until water weight loss is resolved • 2 c Macaroni and Cheese, 1 c green beans, 1 c lowfat milk • Spaghetti with meat sauce, small green salad & a wheat roll • 3 oz lean steak, 2 cup potatoes w/skin, green beans, 1 cup cold pasta salad & a wheat roll • Whole wheat pita sandwich w/3-5 oz turkey or ham, lettuce tomato, mustard, 1 cup pasta salad & 2 tangerine

Recovery Fluids • • •

Purpose: Timing: Composition:

For those who don’t “feel” hungry or those who may not tolerate solid foods 0-30 minutes post-exercise/game May be all carbohydrate or a combination of carbohydrate and protein, high glycemic choices may be appropriate here; volume varies based on sweat losses

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Examples:

• Sports Drinks with carbohydrate only • Sports Drinks with combination of carbohydrate and protein • Chocolate Milk • 100% Fruit juices • Meal Replacement shakes • Smoothies

Sports drinks should not be confused with energy drinks. The principal ingredient in these drinks is caffeine -- an 8-ounce serving has the caffeine of a cup of coffee -- which is what gives drinkers their energy "jolt." Sugar is a major ingredient in most. They also contain other legal stimulants such as kola nut, bitter orange or synephrine, guarana, and ginseng. If you need more specific sports nutrition information, contact a SCAN Sports Dietitian. Access “Find a SCAN Dietitian” at www.scandpg.org

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