the amount of food you consume should be based on body weight.snacks post-workout should include carbohydrates and some protein to assist in muscle repair.Recovery snacks are most important when other activities will be performed within 24 hours (example: morning weight training with afternoon practice) or eating a meal within 30 minutes is not doable. Recovery snacks are a great way to provide needed energy in an athlete’s diet.
Consume 1 gram carbohydrate per kilogram body weight ( 150 pound athlete should consume about 65 grams carbohydrate one hour before an event.) High in carbohydrate, low in fiber, and low in fat to facilitate gastric emptying and fuel utilization.īased on body weight. Do not try a food or beverage for the first time right before a competitive event. Snacks one hour before an event lasting 60+ minutes should be familiar to the athlete. While selecting a carbohydrate-rich food pre-event is best, adding in some protein to your post-event snack/meal is critical to maximizing glycogen stores and aid in muscle repair. Usually, a quick snack an hour before competition or practice is ideal for most.
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