Ice CreamKids love ice cream because it’s sweet, but there is another sweet thing about ice cream aside of its taste. Ice cream can be a very refreshing post-workout treat as it contains sugars and proteins that prevent protein breakdown and promote muscle building. A half-cup serving of vanilla or chocolate ice cream has about 140 calories, 7g fat and 14g sugar and provides your child’s body with a handful of key nutrients, including bone-strengthening calcium and phosphorus, blood-pressure-lowering potassium and energizing B vitamins.
Chocolate MilkVery similar to ice-cream, chocolate milk can be a great post-workout meal due to a perfect combination of protein and carbohydrates. Milk protein contains about 20% whey protein, which is quickly digested, and 80% casein protein, which provides a steady stream of energy for a long period of time. Chocolate milk also contains 20 to 25 grams of carbohydrates, which makes it ideal for recovery. Some studies even claim that chocolate milk is a better recovery drink than protein shakes and similar sports drinks.
Peanut Butter Jelly Sandwich or BagelThe bagel itself is a great source of dense carbohydrates to help refuel muscles for recovery while the jelly boasts sugars that help send nutrients to your child’s exhausted muscles. A quality peanut butter in the sandwich turns it into a protein-packed meal with 20 - 30 grams of protein in addition to 50 - 65 grams of carbohydrates that refuel your child’s body after work-out in no time. To get more ideas on gymnasts nutrition, please, check out our Nutrition Guide.
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