Carbohydrate intake following exercise

It can take 24 to 48 hours after an event to replenish glycogen stores, and the timing and type of carbohydrates are important factors in the refueling process. Athletes who ingest 1.5 grams of carbohydrate per kilogram body weight within 30 minutes after exercise have shown to experience a greater rate of muscle glycogen  resynthesis than when supplementation is delayed by two hours, largely due to a greater sensitivity of muscle to insulin. Some research shows that the first 15 minutes are critical.

Timing Meals Before Event.
8:00 P.M. event such as basketball game
Meals:  You can thoroughly digest a hefty high-carbohydrate breakfast and lunch by evening. Plan for dinner, as tolerated, by 5:00, or have a lighter meal between 6:00 and 7:00. Drink extra fluids all day. 

Things to remember: kids and teenagers need to go to bed early, performance will decrease with lack of sleep, and recover depends on a good night rest.
Nutrition: The cleaner the better, homemade burgers, lean meat, preferable 90% fat free.  Get the kids to try one thing at least once a week, I know it is not easy but can be done. They want to be the best so they need to eat the best. 

I hope you all doing well, if you have any specific question don’t hesitate to contact me for detailed information and nutrition plans. 

-Marcia Bock