Table 1 Refuelling for the Immediate Recovery Phase 0–4 h
Strategy | Food Choices |
|---|---|
• Start to consume carbohydrate as soon as possible after the cessation of exercise taking full advantage of a ‘window of opportunity’ where high rates of glycogen storage present in the muscle. • Aim to ingest a recovery snack or meal that provides approximately 1 g·kg−1 body mass (e.g. 80 g for 80 kg player) per hour during the first 4 h of recovery until normal eating patterns are resumed. • This strategy should be implemented after a high intensity fuel-depleting session or game when muscle fuel stores need to be fully maximised in a short time period before the next demanding exercise bout. • Provide food and drinks that are both tempting and practical to eat that are appetite promoting so that the player will consume sufficient amounts to meet their fuel targets. The food provided could vary according to the environment in which the game is played as well as the time of the day. Support staff should ascertain the types of foods players are likely to eat in this immediate recovery phase as players may have individual cultural preferences. • Creatine ingestion with carbohydrate will help restore important phosphocreatine stores in this short period. | Recovery snacks containing 50 g of CHO: - 250–350 ml of milk-shake or fruit smoothie - 2 slices toast/bread/bagel with jam, banana or honey topping - 2 cereal bars - Large (300 g) baked potato with filling - 2 sport gels - 700-800 ml of sports drink - Fruit salad with 200 g of yoghurt - Sandwich with meat filling - Sports bar (check the label for content) - Rice cakes - Tortilla wraps with filling - Medium bowl of baked sweet potato wedges - A medium bag of popcorn - Thin base pizza slices (i.e., tortilla) with mixed toppings - Panini’s with mixed fillings |