After game re-fueling is an important part of any athlete’s nutrition plan, however is often times ones of the hardest. There are many challenges that come with after game snacks, one being that they need to be shelf stable and transportable enough to make it to end of game. Another common obstacle is many athletes may not be hungry within the first hour after exercise. While this is normal, it is important to still have a re-fueling plan in place.
After a game or game series, the top priority is re-hydration. Most athletes do not drink adequate fluids throughout the game and many also go into the game under hydrated. Re-hydration should come from an adequate fluid source (something that contains a significant amount of water) and something that contains carbohydrates and electrolytes so that the athlete is able to retain that water.
This may include things like applesauce, orange slices or tangerines, smoothies, sports drinks, chocolate milk (dairy milk or soy milk are very similar), frozen fruit bars.
If your athlete is drinking water, you can focus on adding in something with both carb and protein. During this time, you can include a bit more fiber than before games. This may include a tortilla roll up with nut/seed butter and a banana or apple, a fruit bar (like a That’s It bar), graham crackers (with a nut/seed butter or cream cheese), granola bars (homemade or store bought - trying to moderate amount of added sugar), or something like energy balls/bites. Many of these things are pretty sticky and also promote water consumption.
What do you want to try to minimize? While your athlete is needing carb and electrolyte replacement, highly processed foods are not necessarily the best option for this time. We want to ensure there are adequate electrolytes, many of which are not found in things like chips or cookies. That does not mean the athlete can never have them, it just means that if you are able to plan ahead and provide a more well rounded/nutrient dense snack that is going to better benefit the athlete for recovery.
Ideally, the athlete will consume about 24 ounces of fluid within an hour period after exercise, drinking to thirst beyond that. A substantial meal or snack should follow within 2-3 hours of the game, in addition to the post game snack.
Here is a versatile snack options - if not dairy free use Greek yogurt, if peanut free use a seed butter and if gluten free use a gf tortilla.
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