Post Match Nutrition

Key Points

• Goal: Replenish glycogen stores
• Aim for 1-1.2g of carbohydrates per hour for 4-5 hours after match
• Quick carbs: fruit, sports drinks, pretzels
• 3:1 carb: protein ration: 3g carbs per 1 g protein (ex: chocolate milk)
• If plant-based, may need more protein than the meat eater