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You just played the game of your life. 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 match, but your work doesn’t stop there.Post-match recovery and nutrition can be just as important as your pre-match preparation, especially if you want to have the energy to get back out on the pitch again. Your body needs the right nutrients to power you through the next training, next match, or your next workout.“Recovery nutrition is problematic for most athletes in balancing nutrition and workout. 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. So, what should you eat and drink after a match and when?“Your muscles are like a sponge once a workout or match is finished. You should be ready to soak up carbohydrates to refuel your body and protein to repair your lean muscle. Rehydrating is just as important as eating, so water needs to be part of anyone’s recovery plan. In order to perform at a high-level during matches and training, your body depends on the fuel that you put into it. Eating high quality meals and snacks prior to competition will give you the needed energy to perform without breaking down during the match.Some of the most important reasons for eating well before an event are to prevent hypoglycemia (low blood sugar) and it's symptoms such as dizziness, nausea, fatigue, muscle weakness, blurred vision, indecisiveness; to settle the stomach by absorbing gastric juices and preventing the distraction of hunger; to top off your muscle glycogen stores for maximal energy, and to give the peace of mind that comes with knowing your body is well fueled.Eat adequate high carbohydrate meals every day to keep glycogen stores full and make the most of your training sessions.Allow at least 3-4 hrs. digestion time for a large meal, 2-3 for a smaller meal, 1-2 for blended or liquid meals, < 1hr for a small snack. If you are participating in very intense exercise, you may want to allow a little extra time.If your stomach is easily upset, try liquid meals (shakes, blended meals, etc.).If you eat less than 1 hr, before the event, be sure to snack on any "tried and true" low fat, high carbohydrate snack.Limit high fat proteins such as cheese and peanut butter - they take a long time to empty from the stomach and will slow you down. A small amount of low-fat protein can settle the stomach and stay around long enough to prevent hunger - try cottage cheese, 1-2 eggs, milk and combine it with some sort of carbohydrate for best results.Try looking at the Glycemic index of foods - this is a measure of how much and how fast a food will cause your blood sugar to rise. Although this is very dependent on the individual, there are tables available from many sources that provide a rough idea. Simple sugars such as candy cause a very rapid increase, but some starchy foods can also cause a very large but slower increase. It's best to have high glycemic index foods during or after exercise (such as glucose, potatoes, bagels, raisins, oatmeal, sugar) and stick with low to moderate index foods before exercise (pasta without sauce, chocolate milk, Power bar, green beans, yogurt, apples, less ripe bananas), especially if you are eating within 60-90 minutes of the event.Go easy on high sugar or high glycemic index foods to avoid a "sugar crash" that can occur when your blood sugar rapidly rises and then falls again.Drink extra water the day before, have 2-3 glasses before bed and 1-3 glasses 5-10 minutes before the event and remember to re-hydrate after the event! You should replace every pound of weight lost with at least 2 cups of water, or 3 cups if you have another event on the same day. Sports drinks are recommended for events lasting longer than one hour to replenish electrolytes lost through sweating and give your muscles the carbohydrates they need to keep working hard.PRE-MATCH MEALShours prior to matches/training:Eat a meal that is familiar to you and easily digestible.Turkey & cheese sandwich & 20 oz. sports drinklow fat fruit yogurt with 1 banana & 8 oz. sports drinkChoose easily digestible food options that are low in fat, moderate in fiber, high in carbohydrates, and low to moderate in protein.Eat .5 grams of high-quality carbohydrates per pound of body weight. ie:?a 150 lb. person should eat 75 grams of carbohydrates.Select food choices with high quality carbohydrates, such as:? whole grain breads, bagels, English muffins, tortillas, whole-wheat pasta, brown rice, whole-grain cereals, fruits such as bananas or apples, and starchy vegetables such as peas, corn and potatoes.Drink 16-24 oz. of water.?Do not drink caffeine or energy drinks!!??PRE-MATCH SNACKS?45-60 minutes before a match or training,?Eat a small snack that is high in carbs, low in fat, and contains moderate amounts of protein, such as:Peanut Butter and Honey Sandwiches. It's a simple twist on a modern favorite that will stay fresh in your bag all day long. ...Homemade Trail Mix. ...Sports Nutrition Bar. ...Piece of Fruit. ...Coconut Water and Protein Powder. ...Sports Drinks 50/50 /water ...Pretzels. ...Energy Chews.FLUIDS DURING MATCHESA key goal to improve performance is to?prevent dehydration and muscle cramps. To do so, regulate your fluid intake by drinking according to a schedule rather than by your perceived thirst, as follows:4 hours prior to game/training: ?10-15 oz.?(1-2 c)15 minutes before game/training:??????????????? 8-16 oz. (1-2 c)Every 15-20 minutes during game/training:?? 6-12 oz.After game/training:??????????????? ??????????????????????16 oz. (2 c) for every pound of bodyPOST MATCH RECOVERY – HOW IMPORTANT IS IT?Here is a guide to some of the best food and drink options for athletes after the big match to help recovery and the best times to consume them.Carbohydrates and protein should be the main emphasis for an athlete’s?post-match/training snack.??After match/training, the body is like a sponge ready?to absorb nutrients to help repair, rebuild, and refuel so that it will be ready to perform better thenext time.?Recovery of muscle glycogen (carbohydrate stored in muscle) and hydration between matches and training sessions is critical to the performance of an athlete.?Keys to successful recovery:Eat a high carb snack within 30 - 45 minutes after your match/training.Include a protein in your snack.In extreme hot weather, drink 16-24 oz. of fluid for every pound of body weightloss (requires weighing before and after games) over a period of a few hours.??If a scale is not available, a general rule of thumb is to pay special attention to rehydration after many games taking place in hot weather and focus on drinkingat least 16 oz. of water after each match.Fuel up Fast!Don’t wait. Consume carbohydrates immediately after games/training, which is when the?? muscles are primed for quick absorption.? The general guideline for post-game/training nutrition is to ingest .5-.7 grams of carbohydrates per pound of body weight.2.?Concentrate on Carbohydrates - But Don’t Forget Protein!During match/training, amino acids are needed to help repair muscle damage.? Protein consumed post-games/training will provide amino acids that aid in rapid recovery.? All that is needed is 10-35 grams of protein, depending on the size of athlete. ?Good protein choices include: eggs, milk, yogurt, canned tuna, beans and low-fat cheese.Best Post–Workout Snack OptionsIf 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. “You can always reach for a snack that contains carbohydrates and protein. 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 milkFruit such as bananas, oranges, apples, kiwi, individual servings of canned fruit, dried fruit and fruit juiceProtein foods such as peanuts, sunflower seeds, peanut butter sandwich or lean meat sandwich on whole-wheat bread with lettuce and tomatoAlternate Post-Workout Snack OptionsWhen there are those times when real food or a substantial snack is not practical, here are more options recommends for a quick and easy recovery: Whey protein shake with a banana Clif Builder’s Bar RxBarFor Hydration Right After the matchTo round out the recovery for right after the match, you need to be rehydrating with water,” Everyone’s amount for optimal re-hydration varies, but generally, 16 oz for every pound lost is ideal for athletes. It’s possible to lose 2-3 pounds of sweat during intense matches and practice sessions. Try weighing yourself once before and once after to figure out your sweat rate. There is a place for sports drinks at this time with intense exercise over 60 minutes—they are formulated for optimal hydration. With that said, your foods will provide electrolytes like sodium and potassium.”1.5–2 Hours After the GameAt this point, if you were able to get a meal in earlier, then it’s time for a snack, if you were only able to work in a snack, it’s time for your meal. Opt for a carbohydrate-rich dish with a quality protein source for help your recovery move along smoothly.”Best Meal Options for 1.5–2 Hours After the GameGrain bowl with salmonChicken burrito (hold the sour cream and cheese)Salmon and tuna sushi rolls (easy on the spicy mayo) with edamameTurkey burger with a side bean saladPrepared salad with double protein and a liberal addition of beans and corn (choose an olive oil-based dressing)If it helps, visualize an ‘athlete’s plate’ of 1/2 whole grain starch, 1/4 lean protein, 1/4 vegetable and fruit,Pro Tip:?“At this point you should have had the water necessary to be rehydrated. “If you’ve lost three pounds of sweat during the workout, 1.5 liters of water (16 oz per pound) can be challenging. Just take rehydration slow and time it out and that should normalize your body.3–4 Hours After the Game and Meals Later On“Eating every 3-4 hours is a good practice for anyone to optimize metabolism, maintain energy, and control food cravings. For an athlete, this is necessary. 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. 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.Best Meal Options for 3–4 Hours After the Game 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. Larger athletes can opt for the full offering.) Chicken fajitas with whole wheat tortillasA very thanks to Dr. Sarah Williams for her contribution to this article. Dr. William is a Sports Nutritionist at Cleveland Metro Hospital and for the NBA Cleveland Cavalier.Parents it’s very important that you give this information the kids and assist them in implement this. Our Success is not measured by what we have?accomplished, but the Lives We Altered. ................
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