Hey Busy Super Moms!
Ever wonder what those little (ok now some of them are getting bigger than us) thoroughbreds should eat after a practice or game? You know how they always want to hit the the ice cream truck in the Spring/Summer or maybe your house freezer now that it's cold? I know it happens here every night!
We all have heard about pre-game foods but many people aren't aware how important those after event meals/snacks are. So why does it matter what they eat after the game, practice, meet, etc? It's over, they're done right? Give 'em the ice cream it's not a big deal!
True, I'll be honest, they do get ice cream here some nights. What is important is that they replenish somehow. Research done on muscle repair shows that we are able to refuel those muscles more quickly when it's done in the first 30 minutes after working out. The increased blood flow brings more nutrients to the muscle cells to make glycogen. Muscles need to store glycogen for energy. So ultimately you want to feed your athlete some carbohydrate rich foods with a bit of protein. Although no research is found for children, a ratio of 1 part protein to 4 parts carbohydrate is best for adults.
The benefits to post game eating is that they can come back stronger the next day. You know those tournaments that are all weekend? Swim meets that are three days? Eating to refuel their bodies is one strategy to keep them going.
Stay tuned for more young athlete strategies in my upcoming book:
"Winning the Game: The Busy Mom's Manual for Refueling her Athletic Family in Six Easy Steps."
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