Refueling after a hard work-out or competition is vital to every athlete to maximize outcomes. Consuming carbohydrate with a little protein is the ideal recovery snack, recommends CHOC Children’s pediatric clinical dietician, Jessica Brown. Timing is important – maximum recovery is accomplished when carbohydrates are consumed within 30 minutes after exercise.
“After a hard workout, athletes should take in 0.5-0.7 grams of carbohydrate for each pound of body weight. Snacks that include 10-20 grams protein can enhance recovery,” says Jessica.
Consider the following examples for different sized athletes:
120 lb
8oz chocolate milk
1 med Banana
150 lb
4 fig newtons
6oz fruited low-fat yogurt
175 lb
8oz Orange juice
4oz Bagel
2T peanut butter
Keep Hydrated
Maintaining hydration is also important for recovery, explains Jessica. Muscles are 70-80% water, so focus on hydration for peak performance. A good way to determine adequate hydration throughout exercise is to measure pre & post weights. For every pound of body weight lost, consume 2-3 cups of liquid for complete rehydration after exercise.
It is ideal to maintain body weight within 1-2% of usual body weight throughout exercise to prevent fatigue. Drinking fluids in short intervals is best. For an average-sized athlete, 5-10 fluid ounces every 15-20 minutes is recommended. Consuming a sports beverage during exercise lasting longer than an hour will replenish carbohydrate and electrolytes needs. Not all sports drinks are created equal. Choose drinks that contain 14-20 grams of carbohydrate and at least 100mg of sodium in every 8 fluid ounce serving, such as Gatorade, Powerade, or Accelerade.
For more information, click here: http://www.choc.org/healthlibrary for our CHOC Health Library. Or, go to usda.gov or calorieking.com to get a general idea of carbohydrate content for your athlete’s favorite foods!
Hopefully, with these easy tips, your young athlete will be on his way to a succesful work-out and season!
