Keeping up with carbohydrates and protein replenishment is a constant factor in maintaining athletic performance.

Introduction

High intensity game play uses stored carbohydrates from the muscles and liver. It is important to get carbohydrates into the muscles and liver after a game to prepare for the next game, practice, or workout. An optimal time to do so is right after a game – there is an optimal 3-hour window actually.  The post-game snack or drink should have carbohydrates and protein.

Physiology of a post-game snack

During a game, carbohydrates and blood sugar are used to provide energy to the muscles (and brain) for fast, high intensity muscle contractions. Even if proper 24-hour, and 3-4 hour pre-game meals have been eaten, the stored carbohydrates and blood sugar get decreased because of high intensity work during the game. Although the carbohydrates and blood sugar are not completely depleted, they are reduced to the point of needing to get “filled up” again.

Research has shown the muscles are physiologically ready to let carbohydrates and protein into the muscles to start the process of replenishing energy stores and protein right after the game. Although it is important to drink or eat a snack almost immediately after a game, according the to the International Society of Sports Nutrition, there is a three-hour window for optimal recovery. The best situation for a player for post-game recovery food is to have a snack or drink (chocolate milk for instance) right after the game, then have a full meal or a series of snacks within 3-hours after the game.

Importance of a post-game snack/drink

The best analogy for eating a post-game snack or drink is when you drive a car fast you use more gasoline and the gas tank eventually is empty or low. In order to keep driving, the driver will need to fill up with gas.  The same goes for the body. When a player plays hard during a game, their “carbohydrate tank” can be low. Therefore, it is important to top up the “carbohydrate tank” and add some protein. The carbohydrate is for the stored glycogen in the muscles and liver (and some blood sugar) and the protein is for the small damage that occurs to the muscles during a high-intensity hockey game, ie: skating hard, repeated shifts, stopping and starting, and battling for the puck.

The importance of a post-game snack/drink is that when players play a game and then refill the “carbohydrate tank” (and protein), the body is starting to get ready for the next game, practice, or workout. At many levels of hockey, there is usually a game, practice, or workout the day after a game, therefore, keeping up with carbohydrates and protein replenishment is a constant factor in maintaining athletic performance.

Post-game snack options

• Chocolate milk: fluid, sodium, calcium, vitamin D, carbohydrates, and protein.
• Peanut butter and jam sandwich
• Peanut butter and banana sandwich
• Greek yogurt
• Watermelon, apples (with peanut butter), oranges or any fruit for that matter
• Granola bars, ie: Kind Bars, Luna Bars, Clif Bars, etc. These bars are easy to pack and carry to the rink.
• Granola bar, with a sports drink
• Sports drink containing protein
• Mixing your own protein shake – low fat milk or skim milk powder with water, small scoop of ice cream or yogurt, fruit, a couple cubes of ice and keep in a thermos to keep cold.
• This may sound crazy, but even a candy bar like Snickers (carbohydrate with peanuts) can work to replenish carbs and protein.
• Essentially any food that contains carbohydrate and protein which players like to eat and drink.
• The snack or drink must be easy to carry, not too expensive, easy to eat or drink, and taste good.

When should the post-game snack be eaten

Generally speaking, it is best to eat the snack or consume a recovery drink as soon after the game as possible. Sometime players will want to quench their thirst with water, then eat the snack. But water, in and of itself, is not a good post-game replenishment strategy. Water has no carbohydrates, electrolytes, or protein. For this reason, it is a good idea to mix the sports drink crystals into the water or drink a diluted sports drink.

There is conflicting research on the “best” time to consume a post-game snack/drink. But the majority of research suggests the “window” of time the body is most receptive to getting carbohydrates and protein into the muscles (and other organs) is within three hours after the game. A good rule of thumb is to eat the snack or drink the drink while taking equipment off, before and after a shower, and while putting street clothes on.    

Can fluid count as a post-game carb/protein replacement

Yes, fluid can count as a post-game replacement. One of the best post-game fluids to drink for optimal recovery is chocolate milk. Research has shown that even white skim milk is hydrating and offers carbohydrates, protein, and sodium, the same as chocolate milk.

Low-fat chocolate milk has a 4:1 Carb to protein ratio. It also has sodium which is an important electrolyte for muscle contraction. According to the International Society of Sports Nutrition, chocolate milk right after a game and 2 hours post-game appears to be optimal for post-game recovery and will help replenish carbs and repair muscle damage.

There are many commercial recovery drinks and powders (which get mixed with water) that are available. However, they are very expensive and offer almost the same ingredients as what a player can mix with what is available at home. As an example, many commercial recovery drinks or powders have carbohydrates, vitamins, minerals, electrolytes, protein, plus ingredients that can be consumed in a normal mixed diet by eating food. Whereas, a player or a parent (for a younger player) can mix almost the same drink with products at home. As mentioned above, mixing your own protein recovery shake can include the following ingredients:

• Low fat milk, almond milk, or skim milk powder mixed with water
• Orange, apple, cranberry, tart cherry juice
• Small scoop of ice cream or yogurt
• Fruit (bananas and berries [strawberries, raspberries and/or blueberries] are most commonly added to home-made recovery drinks)
• Honey for sweetness
• ¼ teaspoon of table salt
• A couple cubes of ice
• Keep in a thermos or an insulated water bottle (Camelback) to keep cold

In conclusion, a post-game snack or recovery drink is important to start the process of replenishing and refuelling the body with carbohydrates, electrolytes, and protein. The snack or drink should be consumed within a three-hour period of time after the game. The snack can be simple foods like a peanut butter and banana sandwich or a granola bar with a diluted sports drink. Or it can be a home-made recovery shake.

What’s your favourite post-game snack or drink?