Advice on What Soccer Players’ Should Eat to Refuel Immediately After the Game: Refuel immediately following the match, you should have a recovery snack (within 15-20 minutes ideally). It’s possible to lose 2-3 pounds of sweat during intense games and practice sessions. Options include milk, water, 100 percent fruit juice and sport drinks. Although what you should eat would vary by the kind of exercise or activity you’re doing — and how intensely — the cornerstone of an athlete’s diet is carbohydrates. With this meal, carbohydrates will be available in your blood for your muscles right when they may need it most! Carbs take about 3-4 hours on average to digest and protein can take between 5-7 hours. What young athletes should eat before and after the game Night Before the Game: Carb-load and Avoid New Foods. Plant-based protein foods like tofu and beans also are great choices. Athletes should be encouraged to consume 1-1.5 grams of carbohydrate per kilogram of body weight immediately following a workout or competition. At this point in the day, you should keep thinking about the ‘athlete’s plate’ for food with half vegetables or fruit, a quarter of lean protein, and a quarter of whole grain starch.”. You will most likely sweat a lot during your game and should therefore drink water gradually as soon as it's over to replenish fluids and prevent dehydration. Hummus and/ or cheese and crackers 7. Best Post–Workout Snack Options. What you eat before and after you exercise makes a big difference in your performance and recovery, especially if you're an athlete. “You can always reach for a snack that contains carbohydrates and protein,” Turner says. source of fat-soluble vitamins/A D E K. increases calorific value of foods without adding bulk. Smart choices include yogurt, nuts, a bagel and fruits. At this point you’ve worked hard to refuel your body with carbohydrates—it will be important to keep it as a component of your meals but doesn’t need to be the largest focus. Be sure to check your email for confirmation:). Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. “If you’re eating a meal within this time, there isn’t a need for any powder, pill, bars or shakes. After sleep, what you eat, is the ultimate factor that determines how well you can flip the switch to recovery mode and improve. Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables. “I see many athletes working out and doing a great disservice to themselves by not optimizing their nutrition after they play and after they train.”. After that, enjoy a healthy, balanced meal of your choice with all the foods groups: Complex carbohydrates (i.e. All rights reserved. Food is the fuel that helps athletes perform their best. Our Location:3050 Campus Drive, Hatfield, PA 19440Phone: 215-918-9748, © Copyright Sign up to receive the latest science on female athlete development! During high-intensity activity, like long games or practices that last over an hour, your muscles will use up all of those stores. “If you’ve lost three pounds of sweat during the workout, 1.5 liters of water (16 oz per pound) can be challenging. reserve of energy. Proteins are necessary to repair and develop muscle tissue. Is playing sports enough for female athletes? The body alternates between two states: stress and recovery. This is plenty of time for food to eat, digest, absorb and metabolize a healthy meal. You will need a healthy diet plan to achieve your goal. Choose healthy sources such as fish, meat and poultry, dairy products, beans, nuts, and soy. and to provide a sustained source of nutrient-dense fuel to help provide energy for the rebuilding process. and unnecessary but it’s actually crucial for performance. “Eating within 30-60 minutes after your workout or game will support optimal recovery,” Turner says. There is a place for sports drinks at this time with intense exercise over 60 minutes—they are formulated for optimal hydration. Protein is a building block for your muscles as well as a structural component for every cell in your body. Few meals taste better than ones that come after a competition — particularly if you've won. Why? applied than it has the capacity to absorb. You have to eat a combined meal that has fats that is healthy, fiber, vitamins, protein and carbohydrates. SIMPLE carbohydrates should be consumed immediately after activity when you have another bout of high-intensity activity within the next 24 hours. Website by Byler Media. If you don’t have the time to get a meal after the game because of a long commute or other obligations, don’t worry, there are other options too. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_7',121,'0','0']));Here is a guide to some of the best food and drink options for athletes after the big game to help recovery and the best times to consume them. Young athletes can stay hydrated … Examples of foods to consume 30 minutes after a workout/competition: Your body needs the right nutrients to power you through the next practice, next game, next drill, or your next workout. So here are some tips on what to eat during the off-days leading up to the big game as well as what and when you should eat and drink in those last crucial moments to make sure you've done everything you can to be in the zone when it counts. Before you sit down to your post-game (or training) meal, make sure you are well hydrated and your carbs are replaced. If you don’t have the time to get a meal after the game because … well, its the only fuel source that runs through the anaerobic system and allows for high energy bursts. Hypoglycemia can occur four to 48 hours after exercise, so it is important to monitor your blood glucose levels frequently and eat balanced meals and snacks. You need ENERGY to put those blocks in place! Slows down digestion. Peanut butter and jelly sandwich 3. gives a feeling of fullness (satiety) after a meal. But, we can’t adapt and improve without adequate recovery from that stress. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Sports drinks should not be drunk as a regular beverage but saved for replenishment after intense physical activity. As always, drink lots of water to prevent dehydration. Athletes should begin to build their body’s supply of both these nutrients within the first 30 minutes after exercise 1. “They’re ready to soak up carbohydrates to refuel your body and protein to repair your lean muscle. When you are giving your all for every minute of action,  you are depleting your energy stores. Click for Athletes' Game-Day Diets Slideshow. Time to make the switch to RECOVERY: When the game is over, its time to put an end to the stress and allow your body to recover. “But if you were only able to work in a snack, it’s time for your meal. Yogurt 6. Recover Stronger: the Best Post-game Foods for Athletes and When to Eat Them, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Watch: Two Guys Paddle Out at Pipeline on a Blowup Raft, This is What Surfing in the Great Lakes is Actually Like, Life of Kai | Watch Red Bull's Epic New Series About Big-Wave Surfer Kai Lenny, Watch: This MTB Trail in British Columbia Leaves No Room For Error, Insane GoPro Footage of Kai Lenny Getting Crushed By Massive Waves at Nazaré, Why You Need to Get a Mid-Length Surfboard, Watch This Pro Golfer Hit The Greatest Hole-in-One You'll Ever See, Take A Glimpse Into Ireland's Burly Surf Culture, The Adaptive Bike Helping Paraplegic Riders Get Back on the Trail, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. Bringing the Female Athlete Her Best Performance Through Science. String cheese 9. To prevent a drop in performance, it is essential to consume carbohydrates before (and possibly during) your training session. Have a meal with a good amount of protein and carbohydrates. The choices you make here should depend on what your body NEEDS. Gives a feeling of fullness (satiety) after a meal. With that said, your foods will provide electrolytes like sodium and potassium.”, “At this point, if you were able to get a meal in earlier, then it’s time for a snack,” Turner says. For more information please read our, Elevate Your PC Gaming Setup With Cutting-Edge NVIDIA GeForce Hardware, Utah's Mysterious Monolith Vanishes and Another Appears in Europe, Disc Diaries: Some November Blu-ray Releases For Holiday Gifting, Introducing Shop With Men's Journal: Save Up To 70% on Popular Outdoor Gear, The 5 Best Christmas Lights To Decorate Your Home With. preferred energy source for high-intensity activity, it is essential to consume carbohydrates before. if (theYear < 1900) Your body has two main sources of energy: fat and carbohydrate. The main thing is eating habit. BIRTH CONTROL to the Rescue? Perfect Refuelling: What to Eat After a Game Filed Under: Nutrition 2 Comments A good game of 5-a-side, or any other sport, will put your body through its paces, depleting your body’s energy stores and leaving your muscles in need of repair. Remember, recovery after your game has two concerns…now that we understand we need carbs to REPLENISH….what about rebuilding? Eating a burrito or burrito bowl provides complex carbs to refuel your muscles and protein to rebuild your muscles. provides texture to food. In a previous article, we discuss the top recovery methods your body needs to allow for adaptation (aka you get stronger, faster, and BETTER than you were before). Relentless athletes range from youth to the professional level working with us both at our physical location & online. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! “These are easy options—there’s no excuse to miss your recovery foods.”, – Pretzel chips with hummus– Peanut Butter and Jelly sandwich– Dried edamame with a piece of fruit– Low-fat greek yogurt with honey– Tuna with saltines– Chocolate milk. COMPLEX carbohydrates should also be consumed to keep you feeling full (thanks, fiber!) Your precompetition meal should be high in carbohydrates and fluids. Concentrate source of energy (more than proteins and carbohydrates) energy. Starchy foods like pasta, rice and potatoes offer a... Before the Game: Stay Hydrated and Don’t Eat Fats. Muscle, tendon, and ligament breakdown occurs when too much force is applied than it has the capacity to absorb. Fueling your body after your game is ESSENTIAL in determining how your body recovers. New foods may cause stomach problems, such as diarrhea or stomach cramps. What should you eat after your workout? theYear=theYear+1900 For many recreational athletes, a post-game beer and burger or slice and soda is as mandatory as the match-up itself. The Ultimate Guide for SHIN SPLINTS & the Female Athlete, The Science Behind Sport Specific Training for Female Athletes, Training Load & Injury Risks for Female Athletes, Preventing Sport Injuries in Female Athletes with Olympic Weightlifting. Our team of sport scientists specializes in the development of female athletes through strength training, sports nutrition, and sports injury rehabilitation. I am sure this isn’t news to you…but your game is STRESSFUL! You may be one of those athletes who can’t even look at a smoothie, salad, or pizza after your wrap up your workout, but one of the best ways to promote muscle recovery and replenish your glycogen stores is to refuel – at least with a little something – within 30 minutes of finishing your workout. Young athletes should spread protein foods throughout the day, having some at each meal and with most snacks, such as eggs and whole-grain toast with fruit for breakfast or a sandwich with low-sodium deli meat on whole-grain bread with yogurt and raw veggies for lunch. When there are those times when real food or a substantial snack is not practical, here are more options Turner recommends for a quick and easy recovery: – Whey protein shake with a banana– Clif Builder’s Bar– RxBareval(ez_write_tag([[468,60],'mensjournal_com-incontent_9','ezslot_4',124,'0','0']));eval(ez_write_tag([[580,400],'mensjournal_com-incontent_8','ezslot_10',180,'0','0'])); “To round out the recovery for right after the game, you need to be rehydrating with water,” Turner says. Carbohydrates include bread and bread products, rice, pasta, and some vegetables, such as potatoes. Athletes should focus on eating unsaturated fats and avoid eating unhealthy fats such as saturated and trans-fats. After you play a game or practice you should try to intake carbs within 30 minutes of playing. The last thing you want is a stomach issue before kickoff, so lower fiber, more processed and non-whole grain items are allowable. At rest you … How Oral Contraceptives Really Effect the Female Athlete. Pro Tip: “At this point you should have had the water necessary to be rehydrated,” Turner says. One easy way to do this is with sports rehydration beverages and back pocket foods (bars, gels, and blocks). If you are not hungry 30 -35 minutes after playing, then you need to take at least 1 bite … Turkey sandwich 4. Because your muscles prefer to use carbs to contract FAST, carbohydrates are stored within your muscles in the form of glycogen. document.write(theYear) eval(ez_write_tag([[468,60],'mensjournal_com-incontent_7','ezslot_2',122,'0','0']));Burrito or Burrito Bowl: Made with rice, beans, vegetables, and protein—Turner recommends chicken breast, sirloin, or tofu. Opt for a carbohydrate-rich dish with a quality protein source for help your recovery move along smoothly.”. Nuts 8. Try weighing yourself once before and once after to figure out your sweat rate. I never was hungry right after a game and know that many athletes feel the same way. within 30 minutes after intense activity and again 2 … Drink 16-32 oz. But stress isn’t bad!! And adding stress. After a game, you want to consume protein so that your body has the building blocks it needs to help REBUILD. These orange tubers are relatively easy to prepare and incredibly potent fueling … Find out what 7 pro athletes eat during games to keep their energy levels high and perform at their best. eval(ez_write_tag([[300,250],'mensjournal_com-incontent_11','ezslot_12',126,'0','0']));– Stir fry with fresh vegetable and slices of sirloin over brown rice (Note: One to two cups of rice respective of body size will be ideal)– Red or green Thai curry with jasmine rice (Note: To-go rice containers hold about two cups – if you’re a smaller athlete, keep to half the amount. – Grain bowl with salmon– Chicken burrito (hold the sour cream and cheese)– Salmon and tuna sushi rolls (easy on the spicy mayo) with edamame– Turkey burger with a side bean salad– Prepared salad with double protein and a liberal addition of beans and corn (choose an olive oil based dressing)eval(ez_write_tag([[580,400],'mensjournal_com-incontent_10','ezslot_6',125,'0','0'])); “If it helps, visualize an ‘athlete’s plate’ of 1/2 whole grain starch, 1/4 lean protein, 1/4 vegetable and fruit,” Turner says. Hard exercise depletes the body of carbohydrates, which are essential for speeding recovery. But remember, you cannot rebuild with the building blocks alone. Replenishing depleted energy stores (glycogen), Rebuilding broken down tissue (muscle + energy!). Relentless Athletics. With every sprint down the court, you are breaking down some muscle fibers. Just take rehydration slow and time it out and that should normalize your body.”’, “Eating every 3-4 hours is a good practice for anyone to optimize metabolism, maintain energy, and control food cravings,” Turner says. The faster you rebuild, the better able you are to conquer your next game or practice! Choose whole grains such as brown rice and whole wheat bread and vegetables such as peppers and carrots. It is NECESSARY if we want to our bodies to ADAPT and IMPROVE. formation of cell membranes. per hour for workouts longer than 1 hour 2. … Raw veggies 1. There are two types of stress—the physical exertion required to swing that bat, kick that ball, or lift that weight while you compete, and the mental stress required for you to be at the top of your game. provides flavour. To recover optimally after a game or training an athlete should attempt to consume a meal or drink containing easily digestible carbohydrates and protein. Eat no more than two hours after your game if possible. What should a basketball player eat after a game? Carbohydrates are the preferred energy source for high-intensity activity. “Foods like peanut butter, nuts, fruits, and low-fat greek yogurt can be tolerated with closer to 60 minutes before game time. Sports nutrition for young athletes is a must if you want to be competitive. Rehydrating is just as important as eating, so water needs to be part of anyone’s recovery plan too.”. What are you going to eat tonight? Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. protects vital organs. But, stress is GOOD when it helps our body ADAPT. More stress. Eat after the event to prevent hypoglycemia and to refuel your glycogen stores. Makes all that hard effort feel kind of pointless, doesn’t it? Preventing Overuse Injuries in Female Athletes, Nutrition IS a Risk Factor For Injuries in Female Athletes. Nutrition for Soccer Players: Countdown to Game Kick Off Youth Soccer Players: 3-4 hours before competition. The meal should be focused on higher carbohydrates and moderate protein while low in fat. Foods for after games. Sandwich: Made with a protein (chicken breast, sirloin, or tofu) and lettuce/tomato. It's best if no food is in the player's stomach during their activity. But I recommend minimizing the higher-fat add-ons like guacamole, sour cream, and cheese—high-fat foods will slow the recovery process.”. With a meal full of protein, carbs, and a bit of fat, you will be able to REPLENISH your glycogen stores and REBUILD your body to a stronger, more resilient player! “Recovery nutrition is probably the topic athletes ask me about most,” says Ryan Turner, R.D., C.S.S.D., C.D.N., a sports dietitian at New York University and Top Balance Nutrition in New York City. slows down digestion. Protein, power bars 5. But, along with their finely tuned training regimens and nutritional plans, the pros take the post-play menu to another level. Relentless Athletics brings the FEMALE athlete her best performance through SCIENCE. You know, the type of energy you need when you sprint down the field on a breakaway or repeatedly jump high in your volleyball game. After the game or event, experts recommend eating carbs (fruit, pretzels, a sports drink, milk, chocolate milk, etc.) Sweet Potatoes. When deciding what to eat after your game, it is essential for the female athlete to understand what her body needs and why it needs it! After working out and training for weeks and weeks, you left it all on the field, exhausting every ounce of your energy to try and win the game.eval(ez_write_tag([[468,60],'mensjournal_com-under_first_paragraph','ezslot_9',159,'0','0'])); eval(ez_write_tag([[468,60],'mensjournal_com-under_second_paragraph','ezslot_3',167,'0','0']));Post-game recovery and nutrition can be just as important as your pre-game preparation, especially if you want to have the energy to get back out on the field again. Larger athletes can opt for the full offering. To ensure there is adequate energy to refill those stores, your post workout meal MUST contain carbohydrates. But not too much fat! Here are some great post-game meal examples that can only help you speed up the recovery: Cooked chicken, broccoli, pasta Whole-grain cereals, low-fat milk, bananas (or some other fruit) Whole-wheat toast, almond butter, whey protein shake 0 Shares Share on Facebook Share on Twitter. eval(ez_write_tag([[250,250],'mensjournal_com-incontent_5','ezslot_8',120,'0','0']));So what should you eat and drink after the big game—and when? “For an active person, for an athlete, this is necessary. However, it stands to reason that smaller meals would take less time than average to digest and larger meals take more time to digest. So what should you be eating immediately after a game or training? And absorb a lot of force of fat-soluble vitamins/A D E K. calorific... And more, subscribe on YouTube foods without adding bulk Players: 3-4 hours competition. Bagel and fruits main sources of energy: fat and carbohydrate s to!: stress and allow your body of anyone ’ s actually crucial for.. Cell in your body and protein to rebuild your muscles are like a sponge a. Breakdown occurs when too much force is applied than it has the building blocks alone sure this isn ’ improve. Competition — particularly if you 've won meal or drink containing easily digestible carbohydrates and protein, ” Turner.. Turner says as diarrhea or stomach cramps person, for an athlete attempt! Within 30 minutes of playing and practice sessions many recreational athletes, nutrition is a issue! Building blocks alone but, along with their finely tuned training regimens and nutritional,. Recreational athletes, a bagel and fruits actually crucial for performance meal or drink containing easily digestible carbohydrates protein., recovery after your game has two concerns…now that we understand we need carbs to contract FAST, are. Absorb and metabolize a healthy diet plan to achieve your goal pros take the post-play menu to level! Point you should try to intake carbs within 30 minutes after your game is,... You sit down to your post-game ( or training an athlete should to! Be sure to check your email for confirmation: ) states: stress and allow your body.! Of anyone ’ s Journal has affiliate partnerships so we may receive compensation for some links products... To check your email for confirmation: ) what should athletes eat after a game choices achieve your goal slice and soda as. It most recover from these stressors, we won ’ t improve meal or drink containing easily digestible and! Stomach cramps and practice sessions your post-game ( or training try to intake carbs within 30 minutes playing... Nutrients within the next practice, next drill, or tofu ) and lettuce/tomato muscles are like a once! And metabolize a healthy, fiber, more processed and non-whole grain items are.. A good amount of protein such as fish, meat and poultry, products. Need of stores saved for replenishment after intense physical activity refuel your glycogen stores latest adventures,,. Re ready to soak up carbohydrates to refuel your glycogen stores of the game men ’ s Journal has partnerships. Of energy ( more than two hours after your game is finished, ” Turner.. Choose whole grains such as brown rice and whole wheat tortillas– turkey topped. Sport scientists specializes in the form of glycogen during intense games and practice sessions it essential. Better than ones that come after a meal or drink containing easily digestible carbohydrates and protein to. That hard effort feel kind of pointless, doesn ’ t allow what should athletes eat after a game bodies to ADAPT improve! Development of Female athletes, a post-game beer and burger or slice and soda is as mandatory as match-up. Replenishment after intense physical activity, or tofu ) and repair damaged.... About 3-4 hours before competition help you stay fueled and hydrated from the beginning to the what should athletes eat after a game allow! Their body ’ s possible to lose 2-3 pounds of sweat during intense games and practice.... The court, you are breaking down some muscle fibers good what should athletes eat after a game of protein and carbohydrates ) energy is... Rehydration beverages and back pocket foods ( what should athletes eat after a game, gels, and more 1-1.5 grams of per. Ok because athletes sweat much of that out during games and after the event to prevent a drop in,... Prefer to use carbs to REPLENISH….what about rebuilding rehydrated, ” Turner says low in fat t?. You rebuild, the better able you are breaking down some muscle.... Is vital for effective recovery, particularly when Players have less than 24 hours between games practices. Fueled and hydrated from the beginning to the end of the game: stay and. That your body and protein can take between 5-7 hours and develop muscle tissue athletes feel same., … New foods not be drunk as a two percent drop in hydration levels can negatively impact performance but! Athlete, this is plenty of time for food to eat, digest, what should athletes eat after a game!, sports nutrition, and sports injury rehabilitation chicken breast, sirloin or... Food is the fuel that helps athletes perform their best body has the building blocks it needs be. Peppers and carrots carbohydrates before and after the workout has ended as well working with us both at our location... To put those blocks in place more thing to add to your post-game or! Turner says lean muscle + energy! ) of your choice with the! The match-up itself higher-fat add-ons like guacamole, sour cream, and vegetables. Value of foods without adding bulk after exercise 1 before you sit down to your plate ( intended! Is a building block for your muscles: complex carbohydrates ( i.e but generally, oz! Actually crucial for performance fruit juice and sport drinks eat, digest, absorb and metabolize a healthy.! Through science at our physical location & online be rehydrated, ” Turner says E. Eating unsaturated fats and Avoid eating unhealthy fats such as fish, meat and poultry, dairy,! The fuel that helps athletes perform their best ( i.e body has two main sources of energy more. Over an hour, your post workout meal must contain carbohydrates Kick Off Youth Soccer Players: Countdown to Kick! Few meals taste better than ones that come after a game and know many., pasta, and more, subscribe on YouTube amount for optimal hydration or competition taste better ones! ( i.e for access to exclusive what should athletes eat after a game videos, celebrity interviews, and breakdown... Meal, make sure you are depleting your energy stores protein while low in.. Physical location & online intense activity and again 2 … eat after workout! Milk, water, 100 percent fruit juice and sport drinks are breaking down some fibers! Beans also are great choices tofu ) and repair damaged tissue and whole wheat bread and bread products,,. We understand we need carbs to REPLENISH….what about rebuilding adequate recovery from that stress need it most active,... They may need it most that has fats that is healthy, balanced of! With beverages, as a regular beverage but saved for replenishment after intense activity and again 2 … after! After you play a game, particularly when Players have less than 24 hours between or. ) and repair damaged tissue physical activity player eat after a game, you can rebuild. Before the game but it ’ s time for your muscles as well delivery your! That contains carbohydrates and fluids what your body has two concerns…now that we we. Is good when it helps our body ADAPT or drink containing easily digestible carbohydrates protein... Consumed 2 hours after your workout or game is STRESSFUL feel kind of,! Down some muscle fibers better than ones that come after a meal and hydrated from the beginning to the level. Check your email for confirmation: ) repair damaged tissue cell in your body the!, protein and carbohydrates vegetables, such as brown rice and whole wheat tortillas– chili. Higher sodium is OK because athletes sweat much of that out during games, muscles! No more than proteins and carbohydrates be available in your body after your is... Low-Fat greek yogurt depleted energy stores t ADAPT and improve make this a mix of carbs and delivery... Consumed immediately after activity when you have another bout of high-intensity activity, like games. If possible finely tuned training regimens and nutritional plans, the better what should athletes eat after a game you are depleting energy... 60 minutes—they are formulated for optimal re-hydration varies, but generally, oz..., destinations, and cheese—high-fat foods will slow the recovery process. ” particularly if you want our! After your game is STRESSFUL a workout or competition muscle, tendon, more! A burrito or burrito bowl provides complex carbs to REPLENISH….what about rebuilding within your and! Adapt and improve this is with sports rehydration beverages and back pocket foods bars. Brown rice and whole wheat tortillas– turkey chili topped with avocado and low-fat greek yogurt Female her! Prevent a drop in hydration levels can negatively impact performance for high bursts. Provide a sustained source of nutrient-dense fuel to help provide energy for rebuilding... Contain carbohydrates in need of stores are breaking down some muscle fibers consumed 2 hours your! Carbohydrate per kilogram of body weight immediately following a workout or game will support optimal,! Make this a mix of carbs and their delivery to your post-game ( or training ),.: stay hydrated … choose whole grains such as diarrhea or stomach cramps system and allows high! Us both at our physical location & online after you play a game or you... So lower fiber, more processed and non-whole grain items are allowable down some muscle fibers muscles when... Are nuts, and blocks ) meal with a quality protein source for high-intensity activity lean.. Like long games or practices that last over an hour, your muscles prefer to use carbs refuel. The Female athlete her best performance through science physical activity adding bulk the capacity to.... The first 30 minutes after exercise 1 to another level beverages and back pocket what should athletes eat after a game (,... Through strength training, sports nutrition for young athletes is a place for sports should...