Why should I be concerned about what I eat after competition?
When an athlete concludes a competition, the body enters into a period of physical recovery. During this recovery period it is important to restore a proper nutrient balance so that exercising muscle can optimally prepare for the next competition. The main fuel source for muscle is glycogen (the storage form of glucose, or carbohydrate), which becomes depleted during prolonged exercise. The main function of a post-competition meal is to replenish the muscle glycogen stores and aid in muscle recovery. Studies have shown that the optimal time frame for replacement of muscle glycogen is within the first 30 minutes of the end of an exercise session. For endurance athletes the optimal ratio of carbohydrates to protein in the diet seems to be about 3:1.
What are the Components to a good Post Competition Meal?
• Eat 50 grams of Carbohydrates and 10-15 grams of protein 15-30 minutes post-exercise. During this time, the muscle cells are more sensitive to the effects of insulin (which promotes glycogen formation). In addition, the blood flow to the muscles is much greater so that the muscle cells in the areas where exercise occurred are more likely to take up glucose.
• Continue to eat small meals 2 and 4 hours post-competition.
• Drink 2 cups of fluid for every pound of body weight lost during the activity.
o Fluid loss due to sweat needs to be replaced.
o Consuming sports drinks will assist rehydration, aid in restoring glycogen stores, and help maintain proper electrolyte (salt) balance.
What are some examples of Post Competition meals?
• Turkey sandwich on a bagel with mustard, tomato, and lettuce, fruit, yogurt, and chocolate milk
• A bowl of cereal with milk, toast with jelly, a piece of fruit, and orange juice.
• Peanut butter sandwich, banana, 2 cups Gatorade.
I usually am not hungry right after a competition. What should I do?
If you’re unable to consume solid foods within 15-30 minutes of competition, an alternative is to consume carbohydrates through sports drinks or a recovery shake. You should then incorporate solid foods at the 2 and 4 hour time frames.
How does the post competition meal affect my future competitions?
The recovery process in athletics is as important to performance over time as is training. The post-competition meal plays a large part in this process, because if your glycogen stores are not properly replenished before the next competition, the tendency for muscle fatigue will increase, leaving the athlete susceptible to poor performance or injury. It is also important to keep in mind that the post-competition meal will have little effect if the athlete is not practicing proper nutrition throughout the training process.