Recovery Meals
In a post-match meal, this nutrient recovers energy spent during a match.
What is carbohydrates?
This should be the main feature of pre-game meal, providing energy for the match ahead.
What are carbohydrates?
A great time for fruit snacks, apple sauce, Cheez Its, and pretzels.
What is before or during exercise? (or between lift and practice).
We lose fluid and what else in sweat during a match or practice.
What are electrolytes?
This nutrient signals to muscles to begin the repair process. It also provides the building blocks necessary to repair muscles.
What is protein?
What is fiber?
A good time to snack on jerky, trail mix, protein bars, turkey & cheese roll-ups, or Greek yogurt.
What is between meals?
We can maintain blood sugar, ensure a source of energy for our muscles and brain, and save our stored carbohydrate by consuming this nutrient during a match.
What are carbs?
These foods provide antioxidants that help moderate inflammation and help with recovery.
What are fruits and vegetables?
Pregame meal should be low in this nutrient, found in avocado, oils, bacon, and nuts, because it takes longer to leave the stomach and can cause stomach upset.
What are fats?
This type of snacking can help you meet your daily energy and protein needs to ensure you have energy to perform and recover your best.
What is purposeful snacking?
Having Gatorade during a match provides ____, _____, and _____.
This tart-tasting juice is a great source of antioxidants that moderates inflammation to help with recovery and reduce soreness. It also contains a natural form of melatonin that can help with sleep.
What is cherry juice?
Including this nutrient at pre-game meal helps with fullness.
What is protein?
Pre-workout snacks should contain this.
What are simple carbohydrates (sugar!)?
Carbohydrates are the primary energy for this body organ, helping with focus and quick decision making during a match.
What is the brain?
Fried foods, creamy sauces, Mac and Cheese, butter, bacon
What are sources of saturated fat?
Rice, pasta, bread rolls, tortillas.
What are sources of carbs?
Snacks between meals should contain this.
What is protein and fiber?
This stored form of carbohydrate in muscles and the liver is essential to performance in high-intensity exercise.
What is Glycogen?