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.







Doubling carb intake prior to an event



Cliff Bar and Gatorade



Gatorade and a banana



Applesauce and Gatorade



Gummy bears or Fruit snack



Choose any two of them and that should get you to the right amount.



Is there a chart for glycemic reference?



Brett uses the USOC recovery chart



Glycemic Index Chart by National Library of Medicine



Post-exercise nutrition can minimize the NEED after for a recovery drink



Milk is more effective at rehydration than just water.



If you are eating then you probably do not need the recovery drink



Electrolyte drink vs Gatorade



Situations dictate different needs.



The 10-year-old kid will likely need less than an adult



Sodium and Chloride are the most important components of the recovery drinks



Professional soccer players may lose 6-7 pounds during the course of practice



A meal and water with an electrolyte drink between meals.



Youth bodies can handle the heat better?



2% of body weight loss shows visible effects of performance



In general, water should suffice if trying to recover 12 ounces (kid) versus 72 ounces (adult)



What are some dehydration signs to look for in Youth Sports?



Losing abnormal amounts of sweat



Headaches 



Nausea



Fatigue



Cramping



Weighing in and out should be done with caution.



High School and Rec athletes - Are there ideal mixes? 



There is not one that has all of the needs of an athlete.



Most products are insufficient for high-level athlete carb needs



3 to1 or 4 to 1 ratio is ideal for carbs/protein but needs to look at the big picture.



20-40 grams of protein



High-glycemic foods in recovery are OK



Creatine and Post Exercise Recovery Nutrition



I do not push it for high school athletes but it is safe.



Following the guidelines is important



The benefit is really for the high-level athletes



It also helps with glycogen replenishment



Whey vs casein protein?



It does matter how much protein you take in?



As far as protein synthesis goes 20-40 grams is the general window



Adding glycogen to protein does not improve glycogen uptake



Focus on carbs if there are small windows between competitions or training sessions.