POWERBAR Playbook Series | U.S. Version - PowerBar.Com

PowerBar Playbook Series | Sports Nutrition For BasketballConsume 10–20grams of proteinafter a practice orgame for musclerepair and rebuilding.CarbohydratesIf you don’t play or practice again within 24 hours, your usual highcarbohydratemeals and beverages will generally promote a full recoverywithin about 24 hours. But if you’re playing two games in a single day,rapid recovery is a must. This can be a problem in tournaments whereyou’re in an unfamiliar venue and you don’t have ready access to yourusual sources of foods and fluids. For these situations, plan ahead. Bringa cooler and make sure it’s packed with a convenient recovery drink suchas POWERBAR ® RECOVERY beverage or other foods and beverages thatwill provide the fluids, sodium, carbohydrates, and protein needed to getthe recovery process started. To speed glycogen restoration after playing,consume about 0.5 grams of carbohydrates per lb (1.1 grams per kg)body weight within 30 minutes of finishing your game; repeat this within 2hours or consume a high-carbohydrate meal. For a 150-lb (68-kg) athlete,that equates to 75 grams of carbohydrates after exercise and then again2 hours later. Continue consuming easy-to-digest high-carb foods andbeverages up until 30–60 minutes before your next game.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.10