Foods and fluids consumed following exercise are critical for optimal recovery and the earlier you start the process, the better your muscles will feel for your next training session. It is important to consume foods and fluids as soon as possible, ideally within 15 - 30 minutes after the game. Generally within this time period, players do not feel like eating very much due to the strenuous nature of the game, therefore fluids with carbohydrate and protein can be a great option when the appetite is poor, some examples are:
- Sustagen sport
- Dairy-based drinks (e.g. choc milk)
- Smoothies
- Sports drink
If the player does feel like eating, some post-exercise snacks that are easy to grab from the sports bag to be eaten during the ‘post-match discussion’ include:
- Fruit
- Low-fat muffin
- Chicken and salad roll (white bread)
- Muesli bars
- Dried fruits
- Almonds
Post-match meals, eaten in the hours after the game can make a big difference to recovery, and should contain protein and carbohydrates but not too much fat. Traditionally, sport players have considered carbohydrates in terms of carb-loading on the eve of the match, however, players need to also ensure that they consume suitable amounts of nutrient dense carbohydrates after the match as they help to replenish glycogen stores. Proteins will also need replenishing as they are essential to repair muscle damage and promote optimum muscle tissue regeneration and development. Some good post-match meals include:
- Pasta with chicken or lean meat tomato sauce served with salad
- Home-made pizza (low-fat cheese and lean ham)
- Soup with pasta/noodles/rice and meat/chicken/legumes
- Chicken and vegetable risotto
- Beef and vegetable stir-fry with rice or noodles
- Sushi with salmon or tuna fillings
- Burritos with beef, avocado, low-fat cheese and salad
Remember: Complete recovery is not achieved in just a few hours after the game, it can often take more than 24hours. Adequate fluid and food intake is important over the next couple of days to ensure optimal recovery and preparation for the next game ahead.
