Eating a balanced diet throughout the day is important to having productive training sessions, practices and games. MJP recommends a full meal be consumed about one and a half hours before training and a small snack as close to training time as permits.
Post-workout nutrition is just as important as what you eat before training. Not eating and drinking after training, or competition, can negatively affect your performance. Athletes need to refuel their bodies in order to have the energy needed for training, or competition, the next day. Within 30 minutes of training, athletes should eat something with carbohydrates and protein. High-fat food should be avoided. Within one and a half hours after training, a full meal should be consumed. This strategy will maximize muscle recovery and enable athletes to train with high intensity all week.
Post-workout meals should be well-balanced and have good sources of carbohydrates, protein, and fat.
Post workout snack suggestions:
Apple with string cheese
Hard boiled eggs with hummus and carrots
Bagel with peanut butter
Michael Johnson Performance believes that good nutrition for athletes begins with a well-balanced and nutritionally sound diet. The best source for this information is the USDA’s ChooseMyPlate food guidance system. The USDA website can be found at www.choosemyplate.gov. Most athletes and active individuals would get all of the nutritional components they need to perform well by following the ChooseMyPlate food guidance system.