BOA NUTRITION FOCUS: Pre and post game/workout nutrition guidelines
Now that we are post VB season and are ramping up for additional training or club, I thought it would be beneficial to give some solid points on pre and post game/workout nutrition guidelines.
PRE-WORKOUT
GENERAL ADVICE: Eat carbs!!
Yes, this is not the Keto Zone! Carbohydrates are fuel to your engine, a.k.a. muscles. The harder you work, the more carbs you will need!
Before game:
It is best to not eat immediately before an workout/game. When you do, the body is digesting the food you ate and your muscles are trying to meet their demands. Additionally, eating too much can cause GI discomfort.
Ideal timing: 1-4 hrs before workout/game.
Food combinations:
Banana or apple with peanut or almond butter
Handful of nuts with dried fruit,
Greek yogurt with berries,
Oatmeal with low-fat milk and fruit.
POST-WORKOUT
GENERAL ADVICE: Again, think carbs and protein.
This is the time to replenish the nutrients that have been lost. Protein will help rebuild and repair muscles.
Ideal timing: within 60 minutes.
Food Combinations:
Low-fat chocolate milk
Recovery smoothie with high quality protein powder, fruit, and low-fat milk
Turkey on whole-grain wrap
Low-fat Greek yogurt and berries.
POINTS TO REMEMBER
You need carbs pre and post workout/activity
Protein is essential to repair and build
Do a combination of protein and carbs 1-4 hrs before activity/game and within the hour post workout/game.
Never try anything new on game day! Experiment and see what is best for your body
Never eat immediately before a game/activity!
For growing children and athletes DO NOT restrict major food groups such as carbohydrates with diets like Keto or Whole 30. Remember, their bodies are still growing and they need all the building blocks, vitamins and minerals.
RECIPE OF THE WEEK
Cinnamon Berry Smoothie
1 scoop Vanilla Protein Powder
1/2 cup frozen cauliflower rice
1/2 cup frozen blueberries
1 cup low-fat milk
1/2 cup water
1 Tbsp almond butter
1 tsp cinnamon