Training Information

Nutrition - Post Competition Meal

Clarke County Track and  Cross Country

You should eat something within 2 hours of your workout.  This will replenish the fuel, fluid, vitmins, minerals, and all the other building blocks that your body needs to perform at a high level on a daily basis.

It is particularly important after competition to eat a good meal.  Competition involves pushing yourself both physically and mentally to perform at your absolute best.  In order to recover and be able to train again the next day at a high level, you must make sure you give your body all the feul that it needs.

Robert Haas in his book Eat to Win outlines a post exercise meal that I feel works very well:

Eating a meal based on this chart will provide all the proper nutrients needed for recovery.  If you are not able to eat within 2 hours of your competition, eat something else such as fruit or a granola bar or energy drink to tide you over until you can eat a real meal.

-Coach Chuck

POST COMPETITION MEAL BY ROBERT HAAS Choose 1 item from each row, columns represent different choices 4 ounces fish or poultry 2 cups beans, peas, or lentils (strict vegetarians) 1 cup low-fat cottage chese & 1 cup beans (lacto-vegetarians) 2 egg whites, 1/2 cup low-fat cottage cheese or yogurt, & 1/2 cup beans (lacto-ovo vegetarians) one medium baked potato w/ low-fat topping 2 boiled potatos 1 cup cooked pasta w/ plain tomato or marinara sauce 1 cup green, yellow, or orange steamed or raw vegetables (example: broccoli, hard yellow squash, carrots, etc) two fresh tropical or citrus fruits water according to thirst Outside links: Pre-Game/Post Game Nutrition for Hockey Players by Mark Nemish Hockeys players aren't runners!  But the basic nutritional nutrition laws still apply, and it's a good article, as opposed to all those bad articles you see online, so it's here, for you to read. Glycogen Depletion - Out of Shape or Out of Gas? by Mark Nemish Eat right to train right!