Summary: <br> Post Exercise Recovery Nutrition is one of the topics Brett Singer addresses with high school, college, and professional sports in Houston as part of the Ironman Sports Medicine team.<br> <br> <br> <br> <a href="https://sportsmedicinebroadcast.com/wp-content/uploads/2022/08/Brett-Singer-presentation.jpg"></a><br> <br> <br> <br> Doubling carb intake prior to an event<br> <br> <br> <br> Cliff Bar and Gatorade<br> <br> <br> <br> Gatorade and a banana<br> <br> <br> <br> Applesauce and Gatorade<br> <br> <br> <br> Gummy bears or Fruit snack<br> <br> <br> <br> Choose any two of them and that should get you to the right amount.<br> <br> <br> <br> Is there a chart for glycemic reference?<br> <br> <br> <br> Brett uses the USOC recovery chart<br> <br> <br> <br> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/" target="_blank" rel="noreferrer noopener">Glycemic Index Chart by National Library of Medici</a>ne<br> <br> <br> <br> Post-exercise nutrition can minimize the NEED after for a recovery drink<br> <br> <br> <br> Milk is more effective at rehydration than just water.<br> <br> <br> <br> If you are eating then you probably do not need the recovery drink<br> <br> <br> <br> Electrolyte drink vs Gatorade<br> <br> <br> <br> Situations dictate different needs.<br> <br> <br> <br> The 10-year-old kid will likely need less than an adult<br> <br> <br> <br> Sodium and Chloride are the most important components of the recovery drinks<br> <br> <br> <br> Professional soccer players may lose 6-7 pounds during the course of practice<br> <br> <br> <br> A meal and water with an electrolyte drink between meals.<br> <br> <br> <br> Youth bodies can handle the heat better?<br> <br> <br> <br> 2% of body weight loss shows visible effects of performance<br> <br> <br> <br> In general, water should suffice if trying to recover 12 ounces (kid) versus 72 ounces (adult)<br> <br> <br> <br> What are some dehydration signs to look for in Youth Sports?<br> <br> <br> <br> Losing abnormal amounts of sweat<br> <br> <br> <br> Headaches <br> <br> <br> <br> Nausea<br> <br> <br> <br> Fatigue<br> <br> <br> <br> Cramping<br> <br> <br> <br> Weighing in and out should be done with caution.<br> <br> <br> <br> High School and Rec athletes - Are there ideal mixes? <br> <br> <br> <br> There is not one that has all of the needs of an athlete.<br> <br> <br> <br> Most products are insufficient for high-level athlete carb needs<br> <br> <br> <br> 3 to1 or 4 to 1 ratio is ideal for carbs/protein but needs to look at the big picture.<br> <br> <br> <br> 20-40 grams of protein<br> <br> <br> <br> High-glycemic foods in recovery are OK<br> <br> <br> <br> Creatine and Post Exercise Recovery Nutrition<br> <br> <br> <br> I do not push it for high school athletes but it is safe.<br> <br> <br> <br> Following the guidelines is important<br> <br> <br> <br> The benefit is really for the high-level athletes<br> <br> <br> <br> It also helps with glycogen replenishment<br> <br> <br> <br> Whey vs casein protein?<br> <br> <br> <br> It does matter how much protein you take in?<br> <br> <br> <br> As far as protein synthesis goes 20-40 grams is the general window<br> <br> <br> <br> Adding glycogen to protein does not improve glycogen uptake<br> <br> <br> <br> Focus on carbs if there are small windows between competitions or training sessions.<br> <br> <br> <br> <a href="https://sportsmedicinebroadcast.com/wp-content/uploads/2020/08/20191011_105313-e1571617984145-edited-scaled.jpg"></a><br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br> <br>
