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Sports Nutrition |
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| A non-drug nutritional approach to achieve optimal athletic performance | Dan Benardot, PhD, RD, LD, FACSM | ||||||
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For Nutrition Counseling
Robin Lea Benardot, RD, LD
For Additional Photos Jump to Visitors since Jan 1, 2005
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Post-Game Meal Muscles are very receptive to replacing stored muscle energy (glycogen) within the first 1 or 2 hours after exercise because of a high level of circulating enzyme (glycogen synthetase) that aids this process. For those athletes who work out on consecutive days or who have multi-day consecutive competitions, replenishing energy stores immediately after exercise is a good strategy for assuring an optimal energy level on the following day. Also, fluids must be replaced as soon after exercise as possible. Ideally, the athlete should consume 200 to 400 calories from carbohydrates immediately following activity, and then an additional 200-400 calories from carbohydrates within the next several hours. For those athletes who have difficulty eating foods immediately following exhaustive exercise, try high-carbohydrate liquid supplements. These have the added benefit of also providing some needed fluids.Examples of some high-carbohydrate foods:
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