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In between:
Muscle glycogen levels are replenished from the diet by
eating foods and beverages that are rich in carbohydrates
(CHO) and contain a small amount of protein.
a bit of protein, within the first 30 minutes after the match.
Drink a sports drink such as Gatorade and eat something
like a banana, a bagel or an energy bar (not a protein bar).
A 20oz Gatorade provides about 35g or CHO while a
banana and bagel provide 30-40g of CHO and 1-8g of
protein Another option is to drink low-fat, chocolate milk
(8oz provides 32g of CHO and 11g of protein). This
should be done as soon after your cool-down as possible.
Research studies consistently show that eating or drinking
CHO (with some protein) soon after exercise is the most
effective way to rapidly replenish muscle glycogen levels.
Breakfast
Muscle glycogen levels are replenished from the diet by
eating foods and beverages that are rich in carbohydrates
(CHO) and contain a small amount of protein.
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