Recovery
General educational information only; not medical or nutrition advice.
RECOVERY
Plan the meal after practice
A late finish should have a food plan. Decide what is ready before you leave for practice.
Bridge the gap
If dinner is delayed, have a familiar carbohydrate-and-protein snack: milk and banana (4.2), a yogurt cup (4.3), or a sandwich with a suitable drink. Then eat the planned meal when it is available.
Make dinner easy to finish
Reheat a single soup portion while toasting bread, or warm taco filling and cook fresh rice. Put any cold sides on the table first so the last task is small.
Keep food and sleep in the plan
Prepare tomorrow's lunch earlier if possible. A simple meal you can finish comfortably is more useful than a complicated recipe that pushes bedtime later.
Ask for practical help
Share the job: someone checks the freezer plan, someone starts the meal, someone washes containers. If recovery, appetite or fatigue remain a concern, talk with the athletic support team.
Sources
This cookbook supports meal planning for training and competition. It is not a substitute for professional medical or nutrition advice. Discuss health concerns, dietary restrictions and weight changes with a qualified health-care professional. Younger athletes should involve a parent or guardian.