U S A H O C K E Y PA R E N T H A N D B O O K
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H E A LT H
Recovery nutrition is one of the areas in which athletes can have the greatest affect on
their performance. Athletes should consume something immediately after practices or
games. Think of the "4 Rs" when you're planning recovery nutrition: Rehydrate, Replenish,
Repair and Reinforce.
FOUR 'R's
FOUR 'R's
The
Chocolate milk is a great choice, since it
not only rehydrates, but also replenishes
protein and carbohydrates. But
according to recent studies, it takes two
or three cups of chocolate milk to fully
fuel recovery, so don't skimp.
Boosting the immune system is
important, especially in team settings
during cold and flu season. Foods that
deliver all-natural antioxidants (e.g., dark-
colored grapes, blueberries, raspberries,
strawberries, spinach) are great choices.
Muscle tissue needs repair and
regeneration. Whey protein can be
a great tool for this and it's quickly
absorbed. Milk, dry milk, yogurt,
and kefir are all good sources of
whey protein.
The focus here is replenishing
glycogen stores, especially in
tournament settings. Smoothies can
be a great choice, especially those
that include natural yogurts and
seasonally fresh fruits and vegetables.
Rehydration
Reinforce
Repair
Replenish
REHYDRATION.
REINFORCE.
REPAIR.
REPLENISH.
