Nutrition After Sport (Recovery)

Why should I eat and drink after exercise?

Recovery after a workout or competitive event is vital for : 

• Refuelling 
• Repair 
• Adaptation Rehydration

30minutes After Exercise

Is very important to eat within 30minutes post sport to maximise glycogen synthesis, to rehydrate the body, muscle repair and to replace electrolyte loss. Consider to take foods that rich in carbohydrate foods ( high GI, in liquid or soft form for faster digestion), simple protein and fluid contain electrolytes. 

In my opinion MILK is the best recovery foods. Why? Milk contain carbohydrate, protein and electrolytes. In liquid form which is easy to absorb. So drink 500ml milk post exercise.

Examples of post-exercise snacks

Sports drinks, Fruit juice or soft drink Banana sandwich Fresh fruit, canned fruit Sweet muffins Breakfast bar, muesli bar Sports bar, Fruit smoothie (low-fat milk, banana, yoghurt) Liquid meal supplement (e.g. Sustagen Sport) Breakfast cereal + milk and fruit Sandwich or roll including meat/cheese/chicken in filling Baked potato + baked beans + grated cheese

2hours After Exercise

2 hours after exercise you can consume food high in carbohydrates, protein and also liquid. For example rice with side dishes, pasta, beef and chicken, fruits and vegetables.