In addition to consuming carbohydrates post-workout also add 10-20 gram of protein. This will allow your muscles to utilized the energy and get your ready for your next event. Remember the most optimal time to start refueling is as soon as you walk off the field or court.

Don't wait too long to refuel as the best results include eating within the hour.

What Does 10-20 grams of Protein Look Like?

• ½ cup cottage cheese
• 10 ounces chocolate milk
• 1.5 ounces of turkey, beef or venison jerky
• 1 cup of black beans
• ¾ cup cubed chicken
• ½ cup mixed nuts
• 2 whole eggs
• One bottle of Gatorade® Recovery Drink

Fuel On Tigers!
Christine Turpin, Sports Dietitian