Postgame Meal

Goals

Replenishing Glycogen Stores. A postgame meal delivers energy to the muscles as quickly as possible [Page 1118](within 30 minutes and again within 2 hours) to help rebuild muscle energy stores for the next workout.

Rehydration. Drink 16 ounces (oz; 1 oz = 28.35 grams [g]) of water for each pound (lb; 1 lb = 0.45 kilograms [kg]) lost. One half of the fluid loss should be replaced in the first 4 hours, the other half over the subsequent 8 hours.

Timing

Many inexperienced athletes do not understand that gaining strength and muscle occurs after a workout, during the recovery stage. The timing of a postevent meal is crucial.

It is important to consume a portion of the postevent meal immediately after exercise. During this time, the muscles are biochemically “primed” for nutrient uptake. The muscles are depleted and require an abundance of protein and carbohydrate. This phenomenon is commonly known as the “window of opportunity.” This window gradually closes as time passes. Failing to eat immediately after exercise diminishes the chances for promoting optimal recovery. A postexercise meal taken immediately after working out is superior to a meal consumed just 1 hour later. A meal taken 1 hour after the event is superior to the same meal consumed 3 hours later.

Immediately after physical activity, it is advised to consume a liquid meal that is quickly absorbed.

Two hours after the competition or workout, a well-balanced meal with complex carbohydrates and protein is recommended.

When a prolonged period of recovery is scheduled (e.g., a bye week or weekend), a slower-releasing casein protein drink, such as milk, would be better.

If athletes are going to take a few days off between intense training sessions, the timing of the postevent meal becomes less important. As long as sufficient carbohydrates are provided throughout the day, the timing of carbohydrate ingestion does not affect the amount of glycogen stored.

• Take 100g carbohydrates in the first hour, then every 2 to 4 hours
• Consume high–glycemic index (GI) carbohydrates immediately, low-GI carbs as tolerated
• Replace fluid at 16 oz per pound lost
• Take 1 g of salt and 16 oz of fluid for each pound of weight loss over 5 lb
• Maintain the ratio of carbohydrate to protein as 3:1

Carbohydrates

Successful athletes, regardless of their chosen sport, take their postexercise nutrition seriously. All forms of exercise use carbohydrates for energy, resulting in muscle glycogen depletion. The postworkout meal should be high in carbohydrates to replenish the muscle energy stores.

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