Post-Event Eating

After an event, Re-hydrate, Refuel, and Rest. 

After rigorous training, the body requires refueling to combat fatigue.  Recovery nutrition is especially important if the athlete is doing consecutive days of training or competition.  The goal of post event eating is to replace the fluids, electrolytes, and glycogen that are used during exercise. 

The body also needs protein to repair muscle damage.  Muscles are most receptive right after exercise; therefore, protein, carbohydrates, and fluids should be consumed within 15 to 30 minutes.  These snacks should be low in fat and fibre.  Post-event snacks should be followed by a balanced meal (3 to 4 food groups) within 2 hours of the event or competition.

Click the expandable row below to view a number of post-event snack ideas.

  • Yogurt and fruit
  • Smoothie with milk, fruit, and ice
  • Vegetable juice and hard-boiled egg
  • Cereal, milk, and dried fruit
  • 1/2 bagel or toast with peanut butter and banana
  • Granola, yogurt, and berries
  • Trail-mix
  • Pita bread and hummus
  • Baked beans on toast
  • Cottage cheese with fruit and raisin toast
  • Low fat cheese on whole-wheat crackers
  • Homemade muffins (low-fat)
  • Pretzels
  • Leftover pizza with added veggies
  • Fig newtons and milk
  • Low-fat cheese and meats
  • Bananas and raisins
  • 1/2 sandwich with lean meat
 

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After an event, an athlete should consume a balanced meal within two hours. Below is a link that will help you with recipe ideas that are suitable for post-activity meals.     

http://www.csipacific.ca/services/sport-nutrition/recipes/       


Example Athletes

Determine if each of the athletes has met post-event nutritional guidelines.  Then, check your answers.



Sarah's basketball game ended at 3:30 p.m.  At 3:45 p.m., Sarah drank a 300-mL bottle of chocolate milk. 

Yes, chocolate milk provides the carbohydrates, protein, and fluids necessary to re-hydrate and refuel the body. 
She should be planning also to eat a balanced meal prior to 5:30 p.m., which is not mentioned.


 
Ryan participated in a full-day tournament at a school in a nearby city.  He finished his last match at 5 p.m.; afterwards, Ryan took the school bus back to his own school, a 50-minute drive.  When he arrived at his school, he consumed a protein shake made with banana, fruit juice, and protein powder. 

Ryan is waiting too long to refuel.  A protein shake is an appropriate snack, but this should be done 15 to 30 minutes after an event. 
Ryan should also plan to eat a balance meal before 7:00 p.m.


 
After Marc's football game ends at 6 p.m., he goes home for supper and at 7 p.m. consumes a meal of roasted chicken, black beans, and yams.  

Athletes should consume a balanced meal within two hours of an event. Therefore, this is an appropriate meal for Marc.
However, he should have consumed a snack within 30 minutes of the end of his game.


 
 Tip: Athletes should plan for two post-activity nutrition events:
1. A snack containing protein and carbohydrates within 15 to 30 minutes of the end of the activity
2. A balanced meal (3 or 4 food groups) within 2 hours of completion of the activity