By Heather Popham Wood
Courtesy of Livestrong
Features
Your post-game meal should be made up of a mix of carbohydrates and protein. The carbohydrates are intended to help your body replace lost glycogen stores; the protein aids in muscle repair and recovery. Aim to eat between 20 and 120 minutes after you have stopped exercising.
Types
Examples of post-game meals that include both carbohydrates and protein include low-fat yogurt with fresh fruit; a cheese stick with graham crackers; grilled chicken salad with a potato; a peanut butter sandwich; a ham sandwich; trail mix with dried fruit and nuts; and cottage cheese and fruit.
Effects
Your body loses potassium and sodium through sweat during physically demanding activities. Foods you eat after a game should help replenish these nutrients, the University of Alabama at Birmingham advises. Fruits such as bananas, grapefruit, kiwi and oranges contain high levels of potassium. Salty foods may include lunch meats, pretzels and crackers and can help replace sodium; beware of foods with excessive salt or fat content, as these are unhealthy in larger amounts.
Considerations
If you find you are not hungry after a game, at the very least you should drink a sports beverage following competition. Sports drinks are high in carbohydrates and can help replenish you after competing. The beverages are also typically fortified with potassium and sodium. Sports drinks can be high in calories, so check serving sizes and read labels to choose types that have the lowest amounts of sugar and calories. Protein and energy bars are other types of sports supplements that can be used as a meal substitute after your game.
References
