Finally, during a game it is not only energy that you expend but you also lose fluid through sweating. Replenishing lost fluids is even more important for your body to carry out its natural recovery processes. Rehydrate with water but also include at least one drink containing electrolytes to prevent dehydration. Electrolyte containing drinks are most sports drinks like Energade, Powerade, Game, as well as orange juice.
To achieve the highest muscle energy restoration rates, one should consume high amounts of carbohydrates ranging from 1 to 1.85 g / kg / hr immediately after exercise at 30 minute intervals for up to 5 hours.**1 This means that for an athlete who weighs 60kg and requires 1.5g of carbohydrates per kilogram of body weight, they will consume 90g of carbohydrates per hour.**1 That can be split up into 45g (1 cup of pasta or a large banana and two slices of bread) per 30 min interval, resulting in a total of 450g carbohydrates being consumed over 5 hours. **1
High-glycaemic index foods result in a greater energy release into the body and will therefore be more effective during this recovery process,**2 however due to increased body temperature it is challenging to eat energy dense foods, quick and easy foods that are of a higher glycaemic index include bananas, oranges, melon and sports drinks. **1
It is not only carbohydrates which are needed after a game but also protein. It is shown that about 5 – 9g of protein (30g of chicken breast without skin) combined with carbohydrates after a match can increase the recovery process.**1,2
By including protein after a match, you will aid your body in muscle repair and building to ensure the strength of your muscles are maintained.
Knowing what to eat after a game can be challenging, but knowing what your body needs will help you make the right decision. During a 90 minute game of football, the body expends plenty of energy. Some of this energy comes from the foods eaten prior to the game but a substantial amount comes from your muscles which require a minimum of 20 hours for complete recovery, assuming that 600g of carbohydrates are consumed.**1 Therefore after a game it is important to replenish the losses optimally.
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References :
**1.Mahan L, Escott-Stump S, Raymond J, Krause M. Krause's Food and Nutrition Care Process. St Louis, Missouri: Elsevier; 2013.
**2. Williams M. Nutrition for Health, Fitness, & Sport. 7th ed. New York: McGraw-Hill; 2005.
POST MATCH
NUTRITION
To prevent inflammation, especially in the case of an injury, post-game include some foods that are high in monounsaturated fat and omega 3 fatty acids. **1 These kinds of fats are known for their anti-inflammatory properties and promote healing. **1 Good food sources of monounsaturated fats include canola oil, olive oil and avocado. You can get your omega 3 fatty acids from fatty fish, eggs and walnuts.