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The Right Way To Eat After An Athletic Event
By Dr. Robb | March 6, 2007
Nutrition is often an overlooked component of sports training and performance. In reality, nutrition plays a major role in how athletes perform.
There really isn’t just one post-game meal. Post-game meals should actually happen in two different parts.
Part one happens between fifteen and thirty minutes after the game is over. At this point you should have a small snack such as yogurt, energy bar, pretzels, crackers, or at least drink a sports drink. This will help to start replacing the glycogen reserves that got depleted. Your muscles are in a very vulnerable state at this point and they will absorb glycogen like a sponge. It’s critical to get some glycogen back into your body.
About two hours after the snack, you should have a regular meal. This meal should also be high in carbohydrates since you are trying to replenish what you lost during the exercise, but it can also contain more protein than you had in the pre-game meal.
A good rule of thumb for the regular post game meal is to make sure you consume about 500 calories for every hour of physical activity. Now, this doesn’t mean that since football game lasted 3 hours, that you should be eating 1,500 calories at your next meal. You may have only had 1.5 hours of activity and stood on the sidelines for the rest of the time. In this case you would want to make sure and eat about 750 calories.
Many athletes, especially those who are looking to lose weight, will not want to eat after they exercise. They figure that they just worked out to burn calories and they shouldn’t be eating more calories right away.
In reality, their body will be craving the things it burned during the exercise and by denying yourself food after exercise, you will be much more likely to binge and eat a larger amount of food than if you eat normally after exercise.
As always, be sure to also drink lots of water.
Dr. Robb is the editor for http://www.spicypleasures.com/ Socialize your cooking experience. Enter your favorite recipe or rate the ones you try out. The best will be published into an ecookbook.
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