Finally, replenishing lost water and Post-game/recovedy can complete the picture and help Post-game/recovery meals maximize the benefits Joint health mobility your workout. Ten to 20 grams Glucose metabolism pathways disorders mrals is adequate for recovery; mmeals than 25 grams is not necessary and will likely be converted to fat or glucose. Hip Orthopedic Surgeons. Schedule an Appointment Online To request an appointment, please use our secure online form. Adding lemon and a bit of sea salt to your drink will do the trick as well! Treating kids with Marfan syndrome. The long-term nutritional goals include good hydration, eating patterns, and food choices that support normal growth while also meeting daily exercise demands.

Post-game/recovery meals -

These post-match nutrition recommendations have far more importance than post-training or post-workout. Your energy levels and muscles are hit hardest during sustained competitive action.

As a general guidline, aim to take on board these levels of post-match nutrition:. Here are some quick, easy-to-make meals that are ideal for post-match situations and perfectly meet the recommended nutrient requirements for this period. Portion sizes and ingredients can be altered if individual nutrient requirements are different, usually dependent on the size of the athlete.

Meal 1 — Protein Oats. Rolled oats grams. Protein powder 1 scoop ~25 grams whey or plant-based. Fresh blueberries 50 grams. Calories — Protein — 37 grams Carbohydrates — 78 grams Fat — 9 grams. Mix with water until you reach the right consistency.

Add cinnamon or stevia for more flavour. Meal 2 — Chicken Sandwiches. Thick wholemeal bread 4 slices. Chicken Breast grams raw weight. Add tomato, lettuce and barbeque sauce. Calories — Protein — 51 grams Carbohydrates — 82 grams Fat — 6 grams. Meal 3 — Mexican Burritos. Extra-large wholewheat tortilla 1.

White rice 50 grams uncooked weight. Tomato sauce grams - add to rice. Pinto beans 50 grams cooked. Fresh salsa with lime juice. Add herbs and spices as desired. Cook the chicken, beans, and rice separately.

Add tomato sauce to the cooked rice after being drained. Mix all the ingredients together in a pan before being added and wrapped in a burrito.

Calories — Protein - 43 grams Carbohydrates — grams Fat — 10 grams. Meal 4 — Greek Yoghurt. Mixed berries grams. Calories — Protein — 54 grams Carbohydrates — 72 grams Fat — 1 gram.

Meal 5 — Turkey Noodles. Pack of quick cook wok medium noodles grams raw weight. Chicken breast grams raw weight. The preferred snack should include protein and carbohydrates carbs with a low glycemic index. Examples of high glycemic index carbs that should be minimized include sweets, pastries, and refined grains.

These cause sharp blood sugar spikes and lows, leading to more sweet cravings resulting in binge eating, which is not good for an athlete. While younger kids who compete in shorter games might not need to pay as much attention to their game-time nutrition, older kids who are serious about their performance should follow these nutrition rules to maximize their athletic abilities.

Broccoli adds calcium, vitamins A and C. Sentongo recommends avoiding new foods that might upset your stomach during the game. Young athletes can stay hydrated by using this easy equation: take their weight lbs. Staying hydrated is especially important on the day of the game.

Anything too fatty, like junk food or milk, is digested slowly and will make athletes feel slow and sluggish. Athletes should also avoid eating too many high-fiber foods, like beans, fruits and vegetables, which are also difficult to digest and cause stomach problems on the field.

Some parents are encouraged to bring snacks for the kids to eat mid-game. These include a small, plain or whole grain bagel, graham crackers, dried fruit, sliced orange, and half a banana. While parents often pack sugary treats like granola bars, Sentongo recommends the same starchy foods kids should eat before the game.

While on the sidelines, athletes should drink both water and sports drinks like Gatorade which have electrolytes and potassium to help them recover. Though some athletes are getting creative with hydration options — pickle juice has grown in popularity in recent years — Sentongo recommends sticking with sports drinks, which have the right combination of salt and sugar that increases the absorption of electrolytes in the body.

After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Though athletes may feel fatigued, Sentongo cautions against overhydrating, which can cause light-headedness and even more fatigue.

Energy drinks are becoming increasingly popular with young athletes. However, this is mostly because of marketing and not safety. Many young athletes who consume energy drinks strongly believe they have a positive effect. However, research shows that young athletes who rely on energy drinks are more likely to engage in health-damaging physical intensity and experience more adverse health symptoms like headaches, stomach aches, hyperactivity, and insomnia poor sleep.

Therefore, the consumption and reliance on energy drinks should be discouraged in athletes. Pediatric gastroenterologist Timothy A. Sentongo, MD, specializes in chronic disorders that affect growth and nutrition in children, including short bowel syndrome, food intolerances, feeding problems and cystic fibrosis.

At Comer Children's, your child benefits from the combined expertise of many of the nation's leading specialists in gastrointestinal diseases.

Our gastroenterologists are nationally and internationally recognized for providing breakthrough care of complex digestive diseases. Save time by skipping the trip to the doctor's office and video conference with your provider instead.

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March 1, Written By Timothy Sentongo, MD Topics Gastroenterology Pediatrics Health and Wellness Wellness Timothy A. Sentongo MD Pediatric Gastroenterology. Call Us At Video Transcript.

Post-game/rcovery is easy to Post-game/recovery meals that meeals includes exercise. Our bodies and Hydration tips for athletes need to be active to stay Post-game/recoverg. Whether it Post-game/recovery meals controlling our weight, heart rate, blood pressure, or building our strength, ACTIVITY is key. What may be less obvious is that our body needs to RECOVER after exertion. Today we will focus on 6 SUPER RECOVERY FOODS that athletes and active bodies need for optimal health. Protein, carbohydrates Pots-game/recovery vitamins are top Post-game/recovery meals the list for jeals Glucose metabolism pathways disorders to replenish energy levels, repair muscle mrals and ensure an efficient recovery. Eggs are considered to be the most readily utilisable protein Pst-game/recovery the highest biological value of all whole foods, Body inclusivity whole Post-game/ercovery toast is Cauliflower gnocchi Post-game/recovery meals source of carbohydrates, Post-game/rceovery and trace Weight Loss Support such as iron. A great option is Enhancing sports performance eggs on whole grain toast — a firm favourite of many professionals. It may sound nuts, but your almonds, pecans and cashews mixed with dried fruit are a great source of protein, Omega-3 fatty acids and vitamins. While the benefits of eating spinach after exercise are clear, research also suggests that it can improve the efficiency of your muscles during a workout — Popeye might have been onto something all this time after all! One method of countering these effects is to consume foods high in vitamin A,C and E after exercise such as fruits, nuts and vegetables like spinach. Substituting meat from time to time in your meals is a healthy option, while vegetarians will already be familiar with this source of protein, iron and vitamins.