• Your Performance
• Energy Utilisation
• A Balanced Diet
• Carbohydrates & GI
• Protein
• Fats
• Hydration
• Pre-training & pre-game strategies
• Plan to drink
• Half time Strategy
• Recovery snacks
• Sample Daily meals
• Sample Meal Plan

Nutrition

Recovery snacks and drinks

By now you can appreciate that if you do not have your Recovery snack ready then you are not getting the best from the training session and you will slow down your recovery following your game. You now need to ensure a speedy supply of fuel for the fatigued body. Like all the pre-training and during exercise food and fuel strategies that we described above recovery snacks should be seen as part of your overall daily energy intake and should be calculated as such.

Some post-training snack options are presented in Table 6. See Pre-training & pre-game strategies. However, if preparing these snacks is not possible then it is recommended that you avail of a Recovery sports drink such as Energise Sport Recovery 20 for your recovery snack. Energise Sport Recovery 20 consists of 20 grammes of protein and 40 grammes of carbohydrates. This is an ideal Recovery drink as it provides valuable protein that has been shown to start the repair of muscle protein that has been broken down during training and playing. In addition the added carbohydrates will ensure that your glycogen stores are quickly replenished.

Key Points - Recovery Snacks

• Rehydrate to your pre-training weight as soon as possible after training/competition
• Recovery snacks should provide both protein and carbohydrates immediately after training/competition
• The Recovery snack is intended to make it easy for you to get the nutrients and energy necessary to ensure repair and growth following training
• Sports and Recovery drinks are not meal replacements however
• The energy contained in Sports and Recovery drinks should be calculated as part of a player's overall energy intake

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