{"id":234,"date":"2015-03-31T13:48:56","date_gmt":"2015-03-31T13:48:56","guid":{"rendered":"http:\/\/stadiasportsmedicine.com\/info\/?p=234"},"modified":"2018-05-09T16:00:09","modified_gmt":"2018-05-09T16:00:09","slug":"post-competition-meal-nutrition","status":"publish","type":"post","link":"https:\/\/stadiasportsmedicine.com\/info\/2015\/post-competition-meal-nutrition\/","title":{"rendered":"Post Competition Meal Nutrition"},"content":{"rendered":"
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Why should I be concerned about what I eat after competition?<\/strong><\/p>\n

When an athlete concludes a competition, the body enters into a period of physical recovery. \u00a0During this recovery period it is important to restore a proper nutrient balance so that exercising muscle can optimally prepare for the next competition. \u00a0The main fuel source for muscle is glycogen (the storage form of glucose, or carbohydrate), which becomes depleted during prolonged exercise. \u00a0The main function of a post-competition meal is to replenish the muscle glycogen stores and aid in muscle recovery. \u00a0Studies 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. \u00a0For endurance athletes the optimal ratio of carbohydrates to protein in the diet seems to be about 3:1.<\/p>\n

What are the Components to a good Post Competition Meal?<\/strong><\/p>\n

\u2022\u00a0\u00a0\u00a0 Eat 50 grams of Carbohydrates and 10-15 grams of protein 15-30 minutes post-exercise. \u00a0During 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.<\/p>\n

\u2022\u00a0 \u00a0Continue to eat small meals 2 and 4 hours post-competition.<\/p>\n

\u2022\u00a0\u00a0\u00a0 Drink 2 cups of fluid for every pound of body weight lost during the activity.<\/p>\n

o Fluid loss due to sweat needs to be replaced.<\/p>\n

o Consuming sports drinks will assist rehydration, aid in restoring glycogen stores, and help maintain proper electrolyte (salt) balance.<\/p>\n

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What are some examples of Post Competition meals?<\/strong><\/p>\n

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\u2022\u00a0\u00a0\u00a0 Turkey sandwich on a bagel with mustard, tomato, and lettuce, fruit, yogurt, and chocolate milk<\/p>\n

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\u2022\u00a0\u00a0\u00a0 A bowl of cereal with milk, toast with jelly, a piece of fruit, and orange juice.<\/p>\n

\u2022\u00a0 \u00a0Peanut butter sandwich, banana, 2 cups Gatorade.<\/p>\n

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I usually am not hungry right after a competition. What should I <\/strong>do?<\/strong><\/p>\n

If you\u2019re unable to consume solid foods within 15-30 minutes of competition, an alternative is to consume carbohydrates through sports drinks or a recovery shake. \u00a0You should then incorporate solid foods at the 2 and 4 hour time frames.<\/p>\n

How does the post competition meal affect my future competitions?<\/strong><\/p>\n

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. \u00a0It 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.<\/p>\n

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