Page 3 - ROOT by Brock September October 22

FitneSS FOCus: POST-GAME FUELING

After a hard workout or game, the body to increased muscle soreness, worsening
is often fatigued and dehydrated. Not fatigue, inadequate nutrient intake, reduced
only should you congratulate yourself on performance, and the inability to repair
an excellent performance, but you should muscle and improve strength from the
thank your body for working so hard. The previous session. After working so hard, you
best way to repay yourself is to refuel and must help your body by giving it the fuel
nourish your body properly. needed to excel in the future.
Post-game fueling is crucial for your Remember, every person has different
health to replenish energy and electrolytes. needs, including nutrient requirements.
Immediately after completing an intense The best practices are to make sure you are
activity, you should begin to rehydrate listening to your body, taking time to rest,
your body. Water is the best choice when ensuring you are adequately nourishing
your activities are about an hour or less. yourself, and staying hydrated. If you
For activities that are longer than an hour, have concerns regarding your health and
sports drinks may be more beneficial to performance, it is recommended to check in
rehydrate and replenish lost electrolytes. with your doctor. If you need help to meet ask the rdN:
Then, within 60 minutes of the completed your nutrient needs, consider working with
movement, you should consume quality an RDN specializing in sports nutrition. IS THE “LITE” VERSION OF FOOD
carbohydrates and some lean protein to Source: HEALTHIER THAN THE ORIGINAL?
help your body rebuild muscle and gain Light or Lite versions of food generally indicate
strength and energy back. https://www.sportsdietitians.com.au/
factsheets/fuelling-recovery/recovery- that this food has been manipulated and suggests
Some examples of quality post-game fueling nutrition/ that it is processed food or ultra-processed food.
meals could be a salad with chicken breast, These items have added ingredients like sugar,
Greek yogurt with nuts and fruit, turkey and https://www.eatright.org/fitness/exercise/ salt, sweeteners, additives, or preservatives to
veggies on a whole-grain wrap, or a smoothie exercise-nutrition/timing-your-pre-and- achieve the original food’s flavor and texture.
with milk and fruit. If you do not fuel your post-workout-nutrition For example, light salad dressing will be lower
body after a game or intense workout, you https://www.mayoclinic.org/healthy- in fat than its original counterpart; however, it
could experience several unpleasant side lifestyle/fitness/in-depth/exercise/art- will usually be higher in added sugars, sodium,
effects and increase your risk for an injury. 20045506 or both. If you like dressing, it would be better
Insufficient intake of quality meals can lead to use a mixture of oil/vinegar that you have
prepared and use sparingly. Some oils have
health benefits, and it would be better for
the body to use the oil in place of the ultra-
processed salad dressing.

TRANS FAT NOW APPEARS ON THE
FOOD LABEL; HOWEVER, I HEAR
A FOOD MIGHT STILL BE BAD FOR
YOU IF THERE IS NO TRANS FAT.
HOW CAN I TELL IF I AM MAKING
THE RIGHT CHOICE EVEN IF IT IS
FREE OF TRANS FATS?
It is important to read the ingredient labels on
the foods that you purchase. “Hydrogenated
oil” or “partially hydrogenated oil” can have
adverse effects on the body. These oils act like
trans fat and are absorbed and digested like
trans or saturated fat, so it is best to limit these
ingredients.
Have a question? Send it to
eathealthy@brockco.com