Providing proper fuel before and after both training and competition can have a significant impact on performance and recovery. Athletes make sure they get the nutrition they need to maximize their intensity, energy and recovery. Pre-activity, this can be as simple as a meal with lean protein, vegetables and whole-grain rice. The goal is to ingest the right nutrients to provide the athlete the energy he needs. Afterward, the goal is recovery. Post-workout , the body is “primed” for shuttling carbohydrates into the muscle to replenish depleted energy stores and for stimulating protein synthesis (muscle rebuilding). Foods that contain carbohydrate and protein can do the trick. Milk, for example, contains carbs and protein to promote recovery. Even better, milk will include a host of minerals and vitamins (notably vitamin D), from which most men will benefit.
