Consuming a variety of foods helps you achieve peak performance. Because the body uses and depletes nutrients during competition, it's important to start eating within the first 15 to 30 minutes after you have completed your event. Waiting too long to eat after competition reduces your body's ability to convert the nutrients into energy.
Carbohydrates
Carbohydrates are responsible for providing most of your energy during competition. When the competition is over and your carb stores are low or depleted, aim to get carbs into your system quickly to help restore glycogen levels. Glycogen is a type of sugar that comes from carbohydrates and provides your body with energy. Glycogen also helps break down fat for the muscles. Athletes should eat 0.3 to 0.6 g carbohydrates for each pound of body weight to rebuild glycogen stores. Waiting too long to consume carbs can cause your body to store 50 percent less glycogen. Eating 15 to 30 minutes after a competition -- when your heart rate is still elevated -- helps transfer nutrients to your cells and muscles quickly.
Protein
Adequate amounts of protein are needed by athletes after competition to provide amino acids necessary for repairing muscle. Protein also helps the body improve muscle hydration by absorbing water from the intestines. Protein is not a primary provider of energy, but it does supply some energy after fats and carbs. One ideal source of protein following competition is a whey shake. Unlike whole foods, such as eggs, tuna fish or chicken, liquid protein is easy to digest.
Carb-Protein Combo
A 4-to-1 ratio of carbohydrates-to-protein combo helps increase the rate of glycogen storage in muscles after competition. A 1992 study by researchers from the Department of Kinesiology at University of Texas in Austin and published in the "Journal of Applied Physiology," found that athletes who immediately consumed a carb/protein supplement following an intense, exhaustive workout, compared to athletes who consumed either a carbohydrate supplement or a protein supplement, experienced a significantly greater blood insulin response. Additionally, the rate of muscle glycogen storage was faster as well.
What to Eat
While you can get all the carbs and proteins you need from solid foods, you may not feel hungry and your body may have a more difficult time digesting heavy foods after a competition. You can buy carb/protein sports drinks or nutrition bars at the supermarket, or mix your own by combining whey protein powder, D-glucose, L-glutamine and creatine with water.
References
- Red Cedar Wellness Center: Danskin Triathlon Training What to Eat
- Colorado State University Extenstion: Nutrition for the Athlete
- PubMed.gov: Carbohydrate-Protein Complex Increases the Rate of Muscle Glycogen Storage After Exercise
- PubMed.gov: Postexercise Muscle Glycogen Recovery Enhanced With a Carbohydrate-Protein Supplement
- Intense-Workout.com: Post-Workout Meal Nutrition
