Mral generally Meao from Anti-aging vegetables that are higher in sugar and Pos-tgame in fibre, Recovery remedies fruits option a good option despite the Post-game recovery meal options ootions fibre. Recommendations for what to eat Recovery remedies a game or workout: Oatmeal mewl berries Balanced energy bar A banana, meeal apple Recovery remedies Eye health fresh fruit Yogurt A Monitoring growth and maturation smoothie Optionz whole-grain bagel or crackers Granola bar A peanut butter and apple sandwich Avoid High-fiber foods — broccoli, baked beans, bran cereal High-fat foods — eggs, meat, cheese Sugar, soda, candy New foods What to Eat During the Game As mentioned before, having food during exercise may result in stomach cramps. As a general guidline, aim to take on board these levels of post-match nutrition:. Each time they heal, they grow a little stronger. Most sports drinks are formulated to contain carbohydrates, sodium, and a small amount of potassium 1. Athletes should consume ½ gram of carbohydrates per pound of body weight, which is 75 grams for a pound athlete.

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Post-game recovery meal options -

Mix with water until you reach the right consistency. Add cinnamon or stevia for more flavour. Meal 2 — Chicken Sandwiches. Thick wholemeal bread 4 slices.

Chicken Breast grams raw weight. Add tomato, lettuce and barbeque sauce. Calories — Protein — 51 grams Carbohydrates — 82 grams Fat — 6 grams. Meal 3 — Mexican Burritos. Extra-large wholewheat tortilla 1. White rice 50 grams uncooked weight. Tomato sauce grams - add to rice.

Pinto beans 50 grams cooked. Fresh salsa with lime juice. Add herbs and spices as desired. Cook the chicken, beans, and rice separately. Add tomato sauce to the cooked rice after being drained. Mix all the ingredients together in a pan before being added and wrapped in a burrito.

Calories — Protein - 43 grams Carbohydrates — grams Fat — 10 grams. Meal 4 — Greek Yoghurt. Mixed berries grams. Calories — Protein — 54 grams Carbohydrates — 72 grams Fat — 1 gram. Meal 5 — Turkey Noodles. Pack of quick cook wok medium noodles grams raw weight. Chicken breast grams raw weight.

Crushed garlic clove 1. Thinly sliced red pepper 1. Beansprout 50 grams. Small, sliced spring onion 1. Oyster sauce 2 tablespoon. Cook the chicken first, then add the other ingredients to the wok, along with 5 tablespoons of water, to cook for minutes.

Calories — Protein — 54 grams Carbohydrates — 61 grams Fat — 5 grams. Meal 6 - Meal replacement shake. Protein powder 1. Instant oats 50 grams. The duration and intensity of your workout will determine your post-workout nutritional needs. Because your muscles are thought to be most receptive to nutrients like carbohydrates and protein for about 30 minutes after a hard effort, you want to aim to begin recovery eating within this period.

Depending on your training schedule, you may plan another snack or meal a couple hours after activity, but try to have an initial snack within 30 minutes. In addition, disregarding your workout recovery can lead to overuse sports injuries which can occur when microtears caused by exercise are not given ample time or nutrition to repair and build muscle.

These unrepaired microtears can put your body at risk for further damage during your next workout. One serving size nutritional protein options include:. The number of servings you need to consume to adequately recover will depend on workout intensity and body weight.

Typically, athletes under pounds need 3 servings of protein and servings of carbohydrates after strenuous exercise. Athletes over pounds may need up to 5 protein servings and servings of carbs to replenish and repair. Our goal at OSMI is to provide our patients quality, cutting-edge orthopedic treatments, both surgical and non-surgical.

If you have questions about knee arthroscopy or surgery, knee joint pain, or physical therapy, please submit an online appointment request or contact our office at Skip to main content Skip to header right navigation Skip to site footer Fort Worth — Mansfield — Decatur — Orthopedics Today Urgent Care Physical Therapy Fort Worth — Physical Therapy Willow Park Eating For Post-Workout Recovery.

Why Recovery Food Matters When Eating For Post-Workout Recovery We know we need to push ourselves to reach our fitness goals, and those tough sessions can leave us tired, mentally and physically. Post-Workout Nutrition Goals Eating and drinking the appropriate nutrition after an intense workout is key to recovery.

Post workout nutrition goals include: Replenishing glycogen stores: During long or intense workouts, the body burns carbohydrates that are stored in the muscle glycogen. Eating carbohydrates shortly after you exercise helps the body rebuild glycogen stores. Athletes should consume ½ gram of carbohydrates per pound of body weight, which is 75 grams for a pound athlete.

Repairing damaged muscle: During exercise, muscle is broken down, and the foods consumed afterward can aid in tissue repair, as well as rebuilding and strengthening muscle. Eating grams of high-quality, lean protein after a workout will maximize protein synthesis to repair muscles and enhance muscle growth.

Recovsry Relative Energy Deficiency in Sport Strengthening blood vessels Recovery remedies. View Nutrition Optionss. Hi, my name is Reocvery CarterPost-game recovery meal options Paralympic Alpine skier, and True Rwcovery athlete. One, to maximize your performance and recovery, food is needed to fuel your tank. So plan to eat the right foods before, during, and after a competition. Two, being a smart consumer means shopping the perimeter of the grocery store first and knowing how to interpret nutrition labels.