Nutrition guide for athletes

What you eat after practice is very important. Your recovery will determine how you feel the next day and if you are ready for your next training session.

Right after practice you may want to eat a snack similar to what you brought for your ride. Also drink or take in electrolytes.

Then within a timely manner eat a healthy meal. Your body is primed to absorb all of the macro and micro nutrients you put into it. Have a meal planned and ready to go right when you arrive home. When you are tired and hungry is not the time to try to decide what to eat and you will not feel like preparing it.

When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged. After your workout, your body rebuilds glycogen stores and regrows those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.

Examples of Carbs to include:

• Sweet potatoes
• Red and Yellow Potatoes
• All vegetables
• Fruits
• Rice
• Pasta
• Whole grain bread

Examples of Proteins:

• Chicken
• Turkey
• Fish
• Hamburger
• Steak
• Pork
• Beef
• Eggs
• Greek Yogurt
• Cottage Cheese
• Protein Powder