Recovery after practice or competition begins as soon as you walk off the field or court. The most optimal time to refuel is within 30 minutes after wrapping up practice or competition. A post-workout snack should include both carbohydrate and protein in a 3:1 ratio. Aim for 10-20 grams of protein to help rebuild muscle tissue. Also, eat a carbohydrate source to build up those glycogen stores in your muscles and liver.

The sooner you being to refuel the better you will be when you take the field tomorrow.

Protein sources to stock your bag and locker include: chocolate milk, flavored nuts, trail mix, single serving cups of peanut butter, beef or turkey jerky, seeds, peanut butter crackers and Gatorade Recovery drinks.

Fuel On Tigers!
Christine Turpin, Sports Dietitian