Recovery Foods & Quick Tips from Gatorade Sports Science Institute
* Sports drinks, like Gatorade Thirst Quencher
* Granola, energy or breakfast bars
* Bagels with peanut butter
* Sub sandwiches
* Crackers and chesse
* Burritos
* Fresh fruit like apples, bananas, oragnes, grapes
* Vegetables such as carrots and celery
* Fruit smoothies
* Rice Cakes or trail mix
* Low fat chocolate milk
- Athletes who fail to refuel and /or rehydrate during and after activities will not have the optimal level of energy to play at the same intensity the next day.
- To help in the process, athletesshould eat a high-carbohydrate snack within 30 minutes after practice or competition and a healthy meal two hours later
- Carbohydrates are the most efficient source of energy for muscles and they should make up approximately 60 of an athletes diet.
- Sports drinks are ideal way for athletes to rehydrate during and after exercise.
- Having parents provide snacks and sports drinks for the bus trip home after an away game is an excellent way to help athletes recover from exercise
Read more about this article, go to http://www.gssiweb.com/Article
Friday, September 24, 2010
Wednesday, September 22, 2010
Post Workout Refueling
I read a great article about the importance of post workout refueling. Check it out.
Refueling after training is like putting money in the bank--it's the body's safe deposit box for muscle sugars called glycogen. This investment for muscles ensures adequate energy for daily training and overall health. Without food or fluid after exercise, the body is unable to completely recover from workouts and improve performance.
The post workout snack, beverage or meal also helps tendons and ligaments to heal, builds and maintains a healthy hormonal & immune system, and keeps electrolytes in balance--minerals that helps muscles to contract and relax on every run, jump, kick or tackle. Post-training nutrition is especially important for athletes who workout twice daily; compete in all day, multiple- day and/or in events where morning prelims are wedged between afternoon finals.
Refueling after training is like putting money in the bank--it's the body's safe deposit box for muscle sugars called glycogen. This investment for muscles ensures adequate energy for daily training and overall health. Without food or fluid after exercise, the body is unable to completely recover from workouts and improve performance.
The post workout snack, beverage or meal also helps tendons and ligaments to heal, builds and maintains a healthy hormonal & immune system, and keeps electrolytes in balance--minerals that helps muscles to contract and relax on every run, jump, kick or tackle. Post-training nutrition is especially important for athletes who workout twice daily; compete in all day, multiple- day and/or in events where morning prelims are wedged between afternoon finals.
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