Afternoon Field Session Recovery
Replace (Carbohydrates)
Repair (Protein)
Renourish
Rehydrate
Post field session requirements
√
How much?
0.5-1g CHO per kg
Following on from a late afternoon/early evening skill-based or match-like sessions, your recovery priorities are to replace carbohydrates and provide proteins and vitamins and minerals for repair. Your typical evening meal at home can serve as your post training recovery. Aim to have this in about 1-1.5hrs of finishing. Your recovery needs after this style of training can be achieved via a mixed meal containing about;
- 20-30g of protein (this can be found in 100g meat/chicken/fish/2 large eggs or 1.5 Cups legumes) +
- a good serving (around half the plate of brightly coloured salad or vegetables) and
- a moderate serve of carbohydrate (100g sweet potato or 1 medium potato, or ½-1 cup cooked brown rice or cous cous or quinoa or pasta or noodles)
You will find that many of the dinners you have at home can fit this template. Here are some examples of dinner style meals that can meet these recovery goals;
-
- Homemade burger using a wholemeal bread roll + homemade lean beef rissole/patty + salad vegetables + hommus or avocado spread
- Burrito or Burrito bowl with lean mince or lentil sauce, and cheese + rice or corn + tomato, onion, capsicum, + guacamole
- Grilled lean meat + chargrilled vegetables or salad + baked potatoes OR crusty bread to serve
- Stir fry vegetables + chicken, beef or pork + noodles or rice
- Tomato and roasted vegetable pasta + chicken (use leftovers or shredded BBQ chicken)
- Tinned tuna in olive oil stirred through cooked pasta + a few heaped tablespoons pesto + a handful of spinach or green beans and/or other vegetables you like
- Slow cooked stews and casseroles with potatoes and vegetables
- Frittata with sliced sweet potato + zucchini, capsicum and feta cheese, served with a side salad
- Spaghetti Bolognese with a salad on the side or loads of veges included in the sauce – zucchini, spinach, mushrooms, capsicum .
- Lasagne made with low fat cheese or ricotta and salad to serve, or include veges in the layers
- Curries made with lean meat or fish, light coconut milk, lots of vegetables and basmati rice
- Grilled fish with baked potatoes and steamed broccoli salon with
- Homemade pizza using a pita bread wrap for the base + zucchini, eggplant, capsicum, tomato, spinach, mushrooms + some leftover lean meat and small amount cheese
These dinner style meals would also work as a great recovery meal following an afternoon/evening weights session.