here - Klein Oak Swim and Dive
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2 packets instant oatmeal 60g ½ C raisins 57g 2 pieces whole wheat bread 30g 1 C pasta 45g 1 C rice 45g energy bar 45g multigrain cereal 40g 1.5 g/kg immediately after Ex) 70 kg athlete = 105 g Additional 105 g 2 hr later 16 ounces Gatorade 28g English muffin 26g 1 C fresh OJ 25g Ex) 54.5 kg = 82 g Additional 82 g 2 hr later 2 Tbsp Jelly 30g 1 med-lg banana 30 g med apple 20g Carbohydrates Training: Carbohydrate-rich diet 5-7 gm/kg*/day (Soccer 6-12 g/kg*/day) Ex) 70 kg (154-lb) = 350-490 g/day Ex) 54.5 kg (120-lb) = 273-382 g/day 1-4 h precompetition: 4 h prior 4g/kg* 1 h prior 1 g/kg* Ex) 70 kg = 280 g 1 h prior Ex) 70 kg = 70 g Ex) 54.5 kg = 218 g 1 h prior Ex) 54.5 kg = 54.5 During Competition >60 min: 30-60 g/hr A mixture of maltodextrin and fructose may be more beneficial than one carbohydrate source 24oz Sports drink = 42 gm carbs *1 lb = 2.2 kg Recovery: restore muscle glycogen Christine A. Rosenbloom, ed. Sports Nutrition: Client Education PREPARED BY MONICA BEARDEN, RD Handouts. Chicago, Ill: American Dietetic Association; 2006.; Med Sci Sports Exerc 2005; vol 37, no 3, 426-432 Recovery Food Ideas Meal or Snack Energy, kcal Carbohydrate, g Protein, g Fat, g 2 slices whole wheat bread; 2 tsp light cream cheese;1 egg, cooked; ½ cup fresh baby spinach; 1 navel orange 445 61 18 17 1 English muffin, toasted; 1 slice low-fat (2%) American cheese; 1 cup low-fat yogurt, 1 serving fresh fruit 450 78 17 8 3 mini bagels topped with 1 Tbsp low fat cream cheese; 1 cup fresh berries, water 365 73 10.6 5 1 cup grapes; 1 oz pretzels with 1 Tbsp peanut butter 308 52 8 9 8 oz light yogurt, ½ kiwi fruit, ½ cup low-fat granola 335 55 13 7 Grilled sandwich: 2 slices whole wheat bread, 1 slice 290 low fat (2%) American cheese, 1 oz deli roast beef, 1 oz chicken, 1 oz lean ham 27 26 8 1 whole grain bagel with 1/3 cup marinara sauce and 1 oz low-fat (part skim) mozzarella cheese, broiled, 8 oz skim milk 260 37 15.3 6 8 oz low-fat chocolate milk; 1 cup fresh apple or pear (1 medium-large) 230 45 8.3 3 Prepared by Monica Bearden, RD
