April 21, 2014
Get Your Game On. Meal Planning Around Competition: Refueling and Recovery
Get Your Game On. Meal Planning Around Competition: Refueling and Recovery
by: Tara Boening MS, RD, CSSD, LD Refueling, or recovery nutrition, after a tough practice, workout or competition is a part of the fueling plan that is often undervalued and overlooked. The goals of recovery nutrition are to rehydrate, replenish, and rebuild.- Rehydrate and replace fluid and electrolytes lost through sweat during activity
- Replenish muscle fuel (carbohydrates) burned during activity
- Rebuild muscle damage that can occur during training and promote increased lean mass
- Low fat chocolate milk
- Fruit and yogurt smoothie
- Graham crackers with peanut butter and low fat milk
- Greek yogurt with fruit
- Apple or banana with nut butter and low fat milk
- Trail mix including nuts and dried fruits and a sports drink