Athletes who do not refuel and rehydrate during and after activities will not have the optimal level of energy to play at the same intensity the next day
-To help the recovery process, athletes should eat a high carb snack within 30 minutes after practice or competition and a healthy meal two hours later
-Carbs are the most efficient source of energy for muscles and they should make up approx. 60% of an athletes diet
-Sports drinks are an ideal way for athletes to rehydrate during and after exercise
Dehydration can impact your safety,mental & physical performance, recovery, and increase risk for injury
-Drink throughout the day
-Muscle Cramping
-Inadequate fluids
-Inadequate sodium(salt)
-Inadequate levels of other electrolytes
-Appropriate Competition Nutrition
-Meal should be 3-5 hours before game
-Plenty of carbs, some protein, only little fat
-At least 1 fruit or veggie
-Add salt, pick salty foods
-Lots of fluids, no caffeine
-Finish Strong
-Hydrate & crab up at half time or during breaks
-Include Fluids:Gatorade,water
-Carbs:Gatorade,fruit,honey,gummy fruit snacks,graham snacks,pieces of sports bar
-Recovery Foods
-Sports drinks
-Granola, energy or breakfast bars
-Bagels w/ peanut butter
-Sub sandwichs
-Crackers & cheese
-Burritos
-Fresh fruit, apples, bananas, oranges, grapes
-Chocolate milk
-Animal crackers
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