What you eat within two hours after practice determines how you perform the next day. Your muscles need 60-100g of carbs to restore glycogen and 20g of protein for repair. Greek yogurt, a banana, and granola hits both targets.
What you eat after today's practice will determine how you perform in tomorrow's practice. So I need you to eat a recovery meal right after your practice. During your entire training session or practice, your muscles are burning through their energy stores. That energy comes from food, specifically carbs. So even if you started practice feeling super good and your tanks were full, by the end of practice, you're going to be pretty low on fuel and you're going to need to restock those energy stores. So if you don't refill your tanks post-prac, you're going to show up tomorrow to practice with those lower energy tanks. Therefore, You're gonna perform like booty. You're not gonna play well. Okay, so within about 2 hours, that's kind of the optimum window to refill glycogen stores or your energy tanks. You need to be getting between 60 to 100 grams of carbohydrates, and that might seem like a lot, but I promise your body needs it. This can be rice, this could be pasta, this can be oatmeal, breads. Refill those energy tanks. And along with the recovery meal, you've obviously worked your muscles a lot, whether it be through practice or training. You need to give your muscles what it needs to repair as well. So make sure that you're including protein into that recovery meal as well. About 20 grams is kind of what you're looking for. So you want about 20 grams of protein and about 60 grams of carbohydrates. An easy way to do this is with some Greek yogurt, a banana, and some granola.
