Goals of post-competition nutrition

The main aims of post competition nutrition is to:

• Replenish glycogen stores by having a carbohydrate snack and meal post exercise
• Rehydrate the body with fluids and electrolytes
• Repair muscle damage by providing adequate nutrients

Post competition nutrition ensures that the body is recovered for the next training session. In order to do so you must plan ahead and prepare your post training snack and meal. This means providing the body with fluids and a high glycaemic carbohydrate snack within 30mins post exercise. Snack ideas include: bananas, muesli bars, lollies or sports drink.

Around 1-2g carbohydrates per kg of body weight should be consumed straight away followed by a larger carbohydrate meal in the next 2 hours.

Rehydration

In order to test whether the body is fully hydrated after exercise, weigh yourself both before and after an event. You will need to drink at least 1.5 times the amount of body weight lost to replace fluid losses. If scales are not around; make sure you drink until urine is clear.

Remember: Avoid any alcohol until the body is fully rehydrated and a carbohydrate meal has been consumed! Post competition meal ideas

Example of 100g of carbohydrate and 15g of protein

750ml Gatorade 50g carbohydrate

1 banana 30g carbohydrate

400ml flavoured milk 20g, 15g protein

Example of 110g of carbohydrate and 15g of protein

2 slices white bread +

1 T honey 60g carbohydrate, 5g protein

1 fruit yoghurt 20g carbohydrate, 7g protein

1 banana 30g carbohydrate

Examples of 20g Portions

Bread and baked products

2 slices thin bread

1 slice thick bread

1 dinner roll

½ long roll

½-1 pita bread

½ bagel

1 crumpet or English muffin

1 scone or muffin

2 ½ ginger nuts

5 Ryvitas or cream crackers

2 salada’s

½ fruit or iced bun

½ mother earth or Uncle Toby’s cereal bar

1 fruity bix bar

2 plain digestives

2 thin pancakes

1 ½ piklets

Dairy products

400ml milk

300ml plain or 200ml fruit

2 scoops ice-cream

Confectionary and drinks

1 Tbsp jam, honey or sugar

300ml sports drink

10-12 jelly beans

Vegetables

½ cup corn or yams

1 cup beetroot, mixed veges or broad beans

2 ½ cups peas

1 med potato, kumara, taro or parsnip

1 cup pumpkin

Breakfast cereals and grains

1 cup cooked porridge

1 cup cornflakes, rice bubbles, light n

tasty, stamina etc

2 weet-bix

1/3-1/2 cup muesli

½ cup cooked pasta, rice or noodles

2 cups plain popcorn

Fruit

1 med banana

1 lge apple, pear, orange or peach

2 lge apricots, kiwifruit or grapefruit

20 cherries or grapes

12 strawberries

1 cup canned or stewed fruit

2 Tbsp raisins or sultanas