Starting whistle to end game buzzer, you put in work. You ran, you jumped, you sweat, and you expended tons of energy to win. The game is over and you're dehydrated, hungry, and physically exhausted. The post competition meal's purpose is to rehydrate, cure that hunger by replenishing your body's glycogen stores, and repair the torn muscle tissue from your all out performance.
The post competition meal is also the post training meal, its what you consume directly or shortly after training or competition that will help the body repair itself and get ready for the next game or training session. To get the most out of your post competition meal, needs need to be met based off what sport you play. Every sport falls within one of these 3 categories:
- Aerobic endurance sports events
- Power and strength sports events
- Intermittent, High intensity aka Anaerobic sports events
Aerobic endurance sports events include long distance running or swimming, biking, rowing, water aerobics, and Zumba. Power and strength sports include field events like shot put, long jump, the hammer throw, baseball, wrestling, powerlifting, and more. Intermittent high intensity sports events include sprinting events like the 60m-200m, basketball, football, soccer, or any other sport that requires agility or a burst of top speed at any given moment.
In the following articles, we will get into more detail regarding the specific sport types and the proper post competition nutrition that needs to be given to the body for each type.
Regardless of the sport specific, there are general post competition nutritional steps that should be taken. Immediately after competition or training, athletes should replace all fluids and electrolytes lost. When sodium losses are pretty substantial, it helps to add a bit more salt to your meal. Sodium helps the body retain fluid. Sports drinks, such as gatorade, and water should do the trick to refuel the body's fluids and electrolytes. My personal favorite after an intense workout or martial arts class is coconut water with a little bit of gatorade - just a splash. This in combination with a meal, prepped with additional salt, is the most common procedure to take generally.
Stay tuned for upcoming #HenrysHealthTips regarding the benefits of post competition nutrition for different sports. Be mighty and Just Glo Up!
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