There are plenty of helpful guides, resources, and tools you can use to evaluate and create a healthy diet that will help you meet the recommendations including the CDC's Dietary Guidelines for Americans and Harvard's Healthy Eating Plate.

In addition, you should consult with qualified healthcare professionals to make sure that the diet plan and foods you are consuming are right for you and your recovery. Foods rich in Vitamin C, like broccoli, kiwi, bell peppers, and citrus fruits help fight inflammation and provide a boost of collagen which helps your body maintain healthy joints.

Some great snacks for exercise and injury recovery for any time of the day include eggs, dairy products, carrots, spinach, sweet potatoes, beef, turkey, chicken, and fish. Quick grab-n-go snacks like whey protein shakes, high-protein and nutrient-rich energy bars, sunflower seeds, Greek yogurt, and walnuts can also help you make sure that you're eating healthy throughout the day.

Try to avoid sugary beverages and snacks. Selecting healthy pre-workout and post-workout snacks is an important step in making sure you fuel your body for the exercise and recovery period after. Nutrition plays a key role in helping you reach new personal bests in the gym and preventing future injuries.

This requires making a game plan on snacks that you can squeeze in before and after your upcoming workouts. Snacking before exercise can help your body make it through an extended and strenuous workout.

Before a workout, you should also make sure your body is hydrated and fueled with long-lasting nutrients that burn slowly and help you power through to the end of the workout. Try oats and other whole grains which release energy slower, allowing you to maximize your workout.

Bananas and peanut butter are a great combo of potassium and protein which can create energy that lasts. Foods rich in protein help your muscles stay active and alert for the duration of your workout. Supplementing your body with the nutrients that have been depleted is important when selecting a post-workout snack.

While water is number one, you can also look for drinks that contain electrolytes, vitamins, and snacks that contain protein, which help rebuild muscle fiber and help you feel full.

After exercising, reach for a post-workout snack that contains protein to help replenish your body and begin the recovery process. Chocolate milk, hard-boiled eggs, lean meats like turkey or chicken, or cheese and fruit are good post-exercise snacks that aid in workout recovery.

When recovering from a sports injury or planning your nutrition around your workouts, take stock of the exertion and match your food intake. Aim to make it through a strenuous workout, and pay attention to your recovery. If you find that recovery is tough, opt for more post-workout snacks that replenish your body better.

Finding the right balance of nutrition and activity is important for optimizing your recovery from a sports-related injury , and can help prevent the leading causes of injury like fatigue.

Physical therapy is an effective method to treat and overcome over conditions. Our licensed physical therapists are experts in helping you recover from recent injuries using manual therapy techniques and can provide additional guidance and education to help you understand how nutrition plays a key role in helping you reach your fitness and recovery goals based on your unique needs.

Schedule an appointment today at a nearby Results Physiotherapy clinic! We use cookies to ensure that we give you the best experience on our website. If you continue to use this site, we will assume that you are happy with these terms.

Opt for whole grain crackers for even more nutritional value. Greek yogurt is packed with protein, which helps the body recover, repair, and rebuild, says Boateng.

Berries naturally sweeten the yogurt and add just enough carbohydrates to the mix. A blend of frozen strawberries, blueberries , banana, cinnamon, and yogurt offer similar benefits to berries and yogurt with the added boost of potassium from the bananas. Potassium gets lost when we sweat and needs replacing, Boateng says.

In addition, they are packed with essential nutrients such as fiber, B vitamins, and minerals that assist in recovery. This nutritious snack offers lean protein the turkey , more protein from the cheese, and nutrient-dense carbs, says Boateng. A protein bar can be great for refueling, but aim for one with at least 10 to 12 g of protein, Boateng says.

And do check the sugar count; look for bars with 4 g or less of added sugars, according to Cleveland Clinic. Top with a nut or seed butter, like peanut butter, almond butter, tahini, or sunflower seed butter.

Natural sugar preserves easily convert to glucose, which often needs to be topped off after working out to avoid the feeling of having run out of fuel. Do think beyond carrot sticks.

Try cucumber slices, jicama sticks, or sugar snap peas. Top apple or banana slices with peanut or almond butter. The combo serves up healthy fats and nutrient dense carbohydrates, Boateng says. Health Conditions A-Z.

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In general, for kids, the recommendation is to replenish with water and a snack. But, if a sports drink is needed, it's important to remember that there's a big difference between sports drinks and energy drinks.

Post-game carbohydrates and proteins help kids refuel and re-energize. Not only is getting a snack or meal in after practice or a game important to immediately replenish energy, but it also helps to replete energy stores that will help a child with the next day's game or practice, too.

If you're providing a team snack, find out if any children have allergies so you can ensure you bring a snack the entire team can enjoy. Academy of Nutrition and Dietetics. Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-abargouei A.

Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr. Cleveland Clinic. The best fuel for your body before playing sports.

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Gotlin RS. Rob's Guide to Raising Fit Kids. DiaMedica Publishing, See Our Editorial Process. Meet Our Review Board. Share Feedback. As such, we want to be eating carbohydrate dense meals or snacks in preparation for that amount of activity or movement.

This will improve the sustainability of your meal, ensuring that you are fuelled for the duration of your game or practice. Also, make sure that your child is drinking water regularly throughout the day and before any physical activity.

When should you eat? For a game or practice, we would suggest that you eat approximately 1 - 2 hours before to allow for adequate digestion. The following are some great ideas to try to provide FUEL for your next game, practice or physical activity:.

Stay tuned for Chef Shai's favourite healthy, go-to recipes to fuel active kids and visit www. ca for more information about their upcoming programs for kids! nutrition , healthy eating , summer camp. Chef Shai Mandel has been working in kitchens her whole life, having a passion for food and cooking since childhood.

Shai has held various positions in all aspects of the industry from pastry and large quantity production, to fine dining. During her career as a chef, Shai had the opportunity to train many people in various positions. It was through this training that she discovered not only her passion for cooking, but her passion for teaching.

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Posted on Apr 2, PM by Chef Shai Mandel. Food is grouped into 3 categories known as macronutrients : Carbohydrates Proteins Fats All food items have a mixture of those macronutrients in them, however, it is the distribution of these elements that identifies a food item as a source of carbohydrates, protein, or fat.

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