Repair and recover after activity to support future performance with these tips and product solutions.
A deliciously balanced meal after your game should be equal parts protein, whole grains or starchy carbohydrates, and veggies or fruits.
Protein provides amino acids needed to build and repair muscle—aim for protein-rich foods like chicken, salmon, beef or plant-based options. Carbohydrates are needed to replenish glycogen, a form of energy stored in your body’s muscles, while fruits and veggies provide minerals and antioxidants to support post-workout recovery.
Growing and developing athletes should not go more than 3-4 hours without consuming protein foods.
In addition to delivering amino acids for muscle growth and repair, protein has also been shown to sustain energy and help you feel full between meals. Timing and amounts of protein needed will depend on your activity and goals, but having 20-30 grams per meal and enjoying a protein snack or hydration option within 45 minutes of activity is a good starting point.
If it is going to be more than 4 hours before your next meal, a smoothie is a great post-game solution. It’s an easy way to get the protein your muscles need for recovery and can hold you over until mealtime.
Sleep is a time of restoration, repair, and recovery—and it’s essential for performance. A consistent sleep pattern is important for supporting your body’s rhythm and routine for the day, and inconsistent sleep can lead to nutrition imbalances.
Having a serving of dairy-based protein—such as Greek yogurt, cottage cheese or a small smoothie—1-2 hours before bedtime can help with recovery during sleep.
Tart cherry juice is a natural source of melatonin which can help support relaxation and restorative sleep.*
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.