Game Day
Recover
Give your body what it needs to rest, recover and repair — and begin getting ready for the next time you compete.
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WHAT TO EAT
After exercise, choose protein and carb combos of quality foods. Your body might need time to settle after a hard workout or competition before eating a full meal.
- Chocolate milk
- Yogurt with cereal and fruit
- Tuna or PB&J sandwich
- Smoothie with berries, milk and yogurt
- Chicken and veggie wrap
- Fruit and nut bar or protein bar
- Power bowl with whole grains, veggies and protein
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WHAT TO DRINK
- Drink fluids that also have key nutrients
- Choose milk (flavored or plain), smoothies or high-water foods
- Eat a nutritious meal and drink at least 8 fluid ounces of water, milk or juice
- Continue drinking fluids steadily for the rest of the day, aiming for 16-24 fluid ounces in the first hour after exercise
- Drink fluids that also have key nutrients
Why chocolate milk for recovery?
- Best nutrient package to replenish your body’s stores
- Tastes great
- Replaces fluid lost during exercise
- Easy to find, pack and carry with you
- No mixing required
- Natural food
Download Nutrient Timing Handout
Download this single-page handout so you can print out copies, or simply view as a PDF.
