Fueling up for recovery
Nutrition for athletes is very important and there are three factors to consider when fueling for recovery. Rehydrating, repairing and replenishing are key areas for athletes to consider when choosing nutrition. Remember not all food is created equal, so being educated on the best foods to fuel our bodies is of the utmost importance.
You’re likely aware that good nutrition is key for optimal athletic performance; however, it may surprise you that research indicates that athletes don’t need a diet different from what is recommended by the Dietary Guidelines and MyPlate. Eating a variety of foods from all five food groups will help you get adequate fuel, in addition to your essential vitamins and minerals.
Build a healthy plate at every meal with these tips …
- Make half of your plate colorful fruits and vegetables.
- Choose low-fat or fat-free dairy products. They have the same essential nutrients as whole-milk varieties, but less fat and calories.
- Make at least half of your grains whole by choosing 100% whole-grain bread, cereal, pasta and crackers, and opt for brown rice.
- Enjoy a wider variety of protein-rich foods by including seafood, beans, eggs and nuts in addition to lean meats and poultry.
- For more information, visit ChooseMyPlate.gov.
Eating for peak athletic performance includes recovery from workouts and competitions. Milk, both white and chocolate, is an excellent choice after exercise as it provides carbohydrates which help refuel muscles, high-quality protein to reduce muscle breakdown and aid in the repair of damaged muscle tissue, and fluids and electrolytes to rehydrate the body. It is best to begin your nutrition recovery within 30-60 minutes after a training session or competition.
It is recommended that you experiment with foods (including timing and amount) and figure out your individual nutrition needs during training. Avoid trying new foods or beverages on the day of a competition.
To read more about milk as a recovery beverage visit Western Dairy Association.
