Post-Competition Nutrition
This is time to:
- Restore fluid and electrolyte balance
- Replenish energy stores
- Provide nutrients to help repair muscle damage
- The post-competition period is most important if you are training or performing again within 24 hours
Organise to have suitable snacks and drinks available after each race. Eat within 30 minutes of finishing the race. This becomes more important if you have to compete or train the following day.
The following are some examples of post-competition snacks:
- Sports drink
- Raro
- Fruit juice
- Fruit smoothie with milk and yoghurt, and fruit
- Milkshake
- Sandwiches/rolls
- Dried fruit
- Bananas
- Protein shake with fruit
- Chicken sandwich
- Chicken Bagel
- Dried fruit and nut mix
- Tetrapak of UHT flavoured milk
Remember to eat what is familiar to you and is tried and true. | 
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