Wassup, wassup good people. Finally, here is the next article focusing on post competition nutrition for my anaerobic sports active athletes! A few anaerobic sports for example would be basketball, football, tennis, and short sprints like the 100m dash, just to name a few.
The last #HenrysHealthTips article was focused specifically around the proper nutrition for aerobic and long distance athletes who require great endurance. Click this link, or copy and paste in your search bar to check out the last article on this topic:
So lets get into the details on what it takes to replenish and successfully recover from a trying anaerobic training session or game-day.
Now unlike aerobic, endurance type competitions, high intensity anaerobic sports such as hockey, lacrosse, futbol and hoops may require athletes to play more than one game a day. I heavily charge you to understand, and then act, on the fact that you must recover immediately after competition. In addition, high intensity sports such as football, rugby, hockey, and tennis - all which require you to play a prolonged game with lots of effort, will definitely cause muscle exhaustion. To recover after a game or in between games, make sure you restore glycogen.
Grains such as wheats and oats are a major key, so get you some bread, enjoy some oatmeal w/ some honey, or pour a bowl of your favorite cereal to replenish your muscles glycogen.
Fresh fruits such as bananas, pineapples, rasberries and grapes are quality sources of glycogen just to name a few.
Veggies like spinach, squash, sweet potatoes, broccoli, and peppers are also a major key.
Lets get into numbers. For optimal recovery post competition, I suggest an athlete intakes about 10g of carbs per kilogram of your body weight. Click on this link or copy and paste to check out the kilograms to pounds ratio so you can accurately measure your carb intake:
10g to 12g per kilogram of your body weight is considered high carb intake, which is more beneficial for post competition recovery. This benefits the athlete to recover and then perform highly in both short term (<10 minutes) and prolonged (>30 minutes) high intensity sport exercise - competition sessions. Lets not forget protein intake after competition. Protein won't necessarily help improve performance if you were to consume it in between subsequent games, but it's importance is undeniable. I believe you should eat some foods containing protein post exercise due to the fact that it can prevent muscle damage, and hence prevent injury. There is no particular amount of protein an athlete should consume post exercise, so I would recommend a little less than the carb intake.
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