What should athletes eat right after a game?

Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Post-game recovery meal

16 Oct 2026 · 1 min

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In a brief interview, Kelsey Higginson answers the question of what athletes should eat immediately after a game. She outlines a "performance plate" consisting of four components: carbohydrates (e.g., rice, bread, pasta), protein (a meat source), healthy fats (olive oil, avocado, nuts), and two colorful items (a fruit and a vegetable). This balanced meal provides the nutrients needed for recovery. Higginson ends with a call to action, inviting viewers to comment the word "plate" for a detailed guide on building such a meal.

Questions this video answers

A recovery meal with carbs (rice, bread, pasta), protein (meat), healthy fats (olive oil, avocado, nuts), and two colors (fruit and vegetable), called a performance plate.

Chapters

What should athletes eat right after a game?
A recovery meal. You are going to want carbs in this meal, so this could be rice or bread or pasta. You're also going to want protein in this meal, so choose a meat. You're going to want some good healthy fats in this meal, so this can look like olive oil, avocado, some nuts. And you're also going to want 2 colors in this meal, so this is going to be a fruit and a vegetable. I call this whole thing a performance plate, and it's going to give your body everything it needs to be able to recover from that game. If you want more info on how to build a performance plate, comment the word plate below and I'll send it to you.