NUTRITION CENTER
Brought to you by the Dairy Farmers of Washington, a proud sponsor of the WIAA since 1996Â
Good nutrition is essential for optimal athletic performance. This Sports Nutrition Manual for High School Athletes covers a variety of valuable information and tips coaches can use to help athletes get the most out of their effort, including prefueling, refueling, and the importance of managing macro and micronutrients.
REFUEL WITH CHOCOLATE MILK
RECHARGE
The perfect 3:1 carbs to protein ratio replenishes energy stores and restores tired muscles. Glycogen stores give you the energy to work hard next time.
REBUILD
Essential amino acids and protein build muscle back. Whey and casein protein repair muscles after repetitive exercise.
REHYDRATE
Natural electrolytes and water help you recover what’s lost in sweat. Calcium, magnesium, and potassium help prevent cramping.
WHY EAT AFTER EXERCISE?
Fueling after exercise:
- Replenishes depleted glycogen (aka energy) stores.
- Improves recovery.
- Refuels for your next workout.
WHEN SHOULD I EAT?
Consume a snack immediately after exercise, and then a meal around 2 hours later.
WHAT SHOULD I EAT?
Post-exercise snack/meal should contain these three components:
- Carbs to replenish glycogen stores.
- Protein to stimulate muscle growth and recovery.
- Fluids to rehydrate.
To learn more about refueling visit WADAIRY.ORG
