Question

Which type of food should we take after the competition?

Answer 1

After competition, athletes should take:

• Fluids to replace what was lost through sweat; rehydration should start immediately and continue until urine becomes clear or pale.
• Electrolytes such as sodium, potassium and chloride to replenish what was lost.
• Easy-to-digest carbohydrates – at least 50 g of carbohydrates within 30 minutes after exercise, because muscles refuel best during this time.
• A carbohydrate-rich meal within two hours to restore energy and support muscle recovery.