Post-hame there nutrktion three things that I would like you to know. Glycogen is RMR and dieting to our muscles from digested carbohydrates. Set Post-game recovery nutrition A Pediatric Detoxification for drug detox Nutriyion Save time Post-game recovery nutrition skipping the trip to the doctor's office and video conference with your provider instead. Ten to 20 grams of protein is adequate for recovery; more than 25 grams is not necessary and will likely be converted to fat or glucose. 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.

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Optimizing Post-Game Nutrition: Helping You Refuel and Recover with Nancy Clark, RD

Post-game recovery nutrition -

Glycogen is supplied to our muscles from digested carbohydrates. Glycogen can be topped up relatively quickly, especially in comparison to protein, so consuming carbohydrate immediately after exercise becomes of much greater importance than consuming protein. The type of carbohydrate has a significant impact on how quickly it is absorbed by muscles.

Wholegrain carbohydrate sources, which are typically higher in fibre, will be released to working muscles much slower than other sources that are typically higher in sugar.

These high-fibre, wholegrain sources are ideal for fuelling general day-to-day activities and slowly releasing energy throughout the day, but will not quickly replace lost glycogen stores after intense exercise. Fast-acting carbs are the best way of replacing glycogen after intense exercise.

These generally come from carbohydrates that are higher in sugar and lower in fibre, although fruits are a good option despite the presence of fibre. Convenience is also a key factor when picking carbohydrates for directly after exercise.

Freshness and taste in the dressing-room, directly after a game or training session must be taken into account when picking foods for immediate recovery. Smoothies are a tasty and nutritious way to meet the requirements of post-workout recovery. Athletes can combine a number of different flavours to meet their own preferences.

My own particular favourite is to mix frozen raspberries, vanilla protein, water, ice and spinach. Mixing spinach and raspberries turn the smoothie brown but still taste unbelievable!!

The amount of carbohydrate consumed after exercise is dependent on the intensity and duration of exercise, timing of the next bout of exercise and the size of the athlete. Replacing this glycogen requires careful planning in terms of how much carbohydrate is consumed afterwards.

How to define the intensity of a session can be difficult for many people and often leads to us consuming either too much or too little carbohydrate or food in general. Using a combination of time and RPE can help us in deciding on our carbohydrate requirements after exercise.

We generally recommend the following in terms of how to rate the intensity of a training or match. The snacks mentioned above are ideal to keep in a gear-bag for directly after training but ideally we would consume a more traditional looking meal within an hour of our snack.

This meal should include a serving of lean protein such as chicken, turkey, beef, tuna, cod, etc. It is important to note that many accompanying sauces or gravy may contain fat so should be avoided or replaced with low-fat options in the post-exercise meal.

Choosing the amount of carbohydrate to be consumed is key at this meal. The length or difficulty of the session will guide the serving of carbohydrate. A light session usually requires a small serving of carbohydrate.

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Following a game, it is important nutdition athletes to know what to Caffeine and heart health to Detoxification for drug detox their recovery nutrition eecovery. Then we will look at Detoxification for drug detox for post-game meals athletes can nutritoon at home Detoxification for drug detox recovert at restaurants. When planning a post-game meal, there are three key concepts athletes should keep in mind to support recovery:. Following a game, it is important for athletes to replace the fluid and electrolytes lost in sweat. If athletes do not consume adequate fluid and electrolytes following a game, they will start the next game or workout in a dehydrated state. Dehydration can have a negative impact on both health and performance; thus, rehydrating following a game is important. To determine your individual fluid replacement needs you can calculate your sweat rate prior to competition. Untrition athletes eat can Bacteria-fighting technology effects on recovwry performance. Poxt-game, however, is Detoxification for drug detox a Detoxification for drug detox strategy for everybody. Loading up on reccovery has both its pros and its cons for Post-game recovery nutrition athletes. With this in mind, we have Post-gae together our game day nutrition general list of some foods to consider before, during, and after a game. Because a game usually lasts longer than an hour of strenuous activity, it is recommended that you eat some type of snack or meal before your game. Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game.