Post-Game Recovery

Why is recovery important?
Believe it or not, a player who does not consume anything within an hour after a game will take an extra 24 hours to fully recover.  Immediately following exercise, the blood flow to the muscles is greater and the muscle cells are more likely to take in glucose from carbohydrates.  This is the perfect time to feed the body to prepare for the next game or practice.

The optimal time to start recovery eating and drinking is within 15-30 minutes following a game.



What are the best foods/drinks for recovery?
While complex carbohydrates are mainly consumed during the pre-game meals and snacks, either simple or complex carbohydrates can be used during recovery.  Carbohydrates that contain mainly glucose and sucrose are more effective in recovery than those containing a high percentage of fructose.

Like the pre-game meals and snacks, recovery is also based on the players weight.  Use this basic formula to ensure adequate refueling takes place:

• 0.5 grams of carbohydrate per kg within 15-30 minutes; repeat 2 hours later if a meal is not consumed
• 10-20 grams of protein can also be added to the recovery fuel to help with muscle repair

Here is an example for a hockey player who weighs 120 pounds:

120 lb./2.2 = 55 kg
55 kg x 0.5 grams of carbohydrate = 27.5 or approximately 28 grams of carbohydrate

Based on the example, this player should consume at least 28 grams of carbohydrate within 15-30 minutes of completing exercise.  Another 28 grams should be consumed in 2 hours unless a meal is consumed.

Suggestions of recovery snacks:

• Cereal/granola Bar
• 1/2 bagel with jelly and/or almond butter
• Pretzels (1 1/2 oz)
• Best fruits: banana, apricot, papaya, plum, mango, peach, pineapple
• Cranapple juice (8 oz)
• Raisins (1/4 cup
• Cold cereal (1 cup)
• Yogurt w/granola or fruit
• Trail mix w/nuts & dried fruit

Recovery Trail Mix

1 1/2 cups oat square cereal

1 1/2 cups mini pretzels

1 T. butter, melted

1/2 T. packed brown sugar

1/4 tsp. cinnamon

1/2 cup raisins

Preheat oven to 325 degrees.  Combine cereal and pretzels in a bag and set aside.  Melt butter in a small bowl and add brown sugar and cinnamon.  Pour this mixture over the cereal and pretzels and shake until coated.  Pour onto a baking sheet covered with parchment paper.  Spread evenly and bake 15-20 minutes, stirring at least once.  Remove from oven and allow to cool, then mix in raisins.  Store in an airtight contained or ziploc bags.  Makes 5 servings

Nutrients per serving: Calories 200, carbohydrates 40 g, protein 5 g, fat 2 g