Common belief is protein, protein protein !! . But protein alone isn't adequate. When body's energy stores are depleted during intense exercise it is very important to re-synthese glycogen stores that were lost during the exercise. Thus carb consumption post workout is equally important post exercise, ideally within 1 hour.
Carbohydrates plays a vital role in relation to physical performance during all types of exercise, especially for endurance activity, lasting longer than one hour. The report by the Scientific Committee on 'Food on composition for Athletes' , particularly recommends carb rich energy foods post exercise.
The two factors that have been considered to contribute most to the onset of fatigue in exercise, are the depletion of the body's carbohydrate reserve and the onset of dehydration, as a consequence of the loss of water and electrolytes in sweat. During prolonged exercise food and drinks containing carbohydrates and electrolytes, in particular sodium, improve the performance.
The American College of Sports Medicine and American Dietetic Association’s recommendations for young athletes suggest at least 50% of a young athlete’s diet should be in the form of carbohydrate or between 3 and 8 grams of carbohydrate per kilogram of body mass dependent primarily on exercise intensity.
To ensure adequate energy, fuel young athletes with foods that they will enjoy eating like yogurts, bananas, rice cakes with peanut or almond butter (if they have no nut allergy or intolerance) which are nutrient rich. Fruit and nut Granola with yogurt provide a nice crunch and taste. Whole meal bread with good quality Manuka honey makes a popular choice in some of our ProYOUth family households.