What should a young athlete eat after a game? When the final whistle blows, nutrition probably isn't the first thing on your teenager's mind.
But what they eat and drink after a demanding game or training session can form an important part of their recovery, particularly when they're training regularly or have another game coming up soon.
And recovery nutrition isn't just about protein. Young athletes also need to replace energy, rehydrate and give their growing bodies the nutrients they need. That's exactly why we created this simple DYVAL Berry Recovery Protein Shake.
It's packed with berries and banana, contains a full serve of DYVAL Chocolate Protein Powder and can be made in minutes.
What should young athletes eat after sport?
After exercise, there are a few important things to think about: protein, carbohydrates and fluids.
Protein provides amino acids needed for the growth and maintenance of muscle mass and tissue building and repair. A 30g serve of DYVAL Chocolate Protein Powder provides 22.7g of protein. It also contains just 1.6g carbohydrate, 2.9g fat and 0.3g sugar per serve.
But protein isn't the entire recovery story. During sport, particularly prolonged or high-intensity activity, the body uses stored carbohydrate for energy. Eating carbohydrate after exercise helps replenish those energy stores.
That's why this isn't simply DYVAL Protein Powder mixed with water. We've added banana, berries, milk and a little honey to provide carbohydrate alongside the protein.
Young athletes also need to replace fluid lost through sweat. The amount needed varies depending on the athlete, conditions, duration and intensity of exercise, which is why good hydration habits before, during and after sport are important.
DYVAL Berry Recovery Protein Shake
Best for: POST-GAME / POST-TRAINING
Ingredients
- 1 serve (30g) DYVAL Chocolate Protein Powder
- 1 medium banana
- 1 cup frozen mixed berries
- 250ml milk
- 1 tsp honey
- Handful of ice
Method
Place the DYVAL Protein Powder, banana, frozen berries, milk, honey and ice into a blender. Blend until thick and creamy. Pour into a tall glass and serve immediately.
Approximate nutrition per shake
Calories: ~470 calories
Protein: ~33g
Carbohydrates: ~64g
Fat: ~12g
Nutrition is approximate and will vary depending on the milk, fruit and ingredient brands used.
Why is this a great post-game shake?
We've designed this shake to provide protein and carbohydrate rather than focusing on protein alone.
DYVAL Chocolate Protein Powder: One full 30g serve provides 22.7g of plant-based protein. DYVAL Chocolate Protein Powder is made with organic pea protein and has a complete amino acid profile.
Banana: Banana provides carbohydrate to help refuel after exercise, while also adding natural sweetness and creating that thick, creamy smoothie texture.
Mixed berries: Berries add more carbohydrate, flavour and a range of naturally occurring nutrients. Using frozen berries also makes the shake thick and cold without needing loads of ice.
Milk: Milk adds fluid, carbohydrate and additional protein. You can choose the milk that works for your athlete and family. Just remember that changing the type of milk will change the shake's overall calories, protein, carbohydrate and fat.
Honey: A teaspoon of honey provides some additional carbohydrate and sweetness.
Why young athletes need carbohydrates after a game too
There's so much emphasis on protein in fitness and sports nutrition that it's easy to forget about carbohydrates. But young athletes are growing kids and teenagers who need energy to play sport.
Football is a great example. A young footballer may spend a game repeatedly running, accelerating, sprinting, changing direction and competing for the ball. Then they might have another training session within a day or two.
Replacing carbohydrate used during exercise therefore forms an important part of preparing the body to go again. This is why a post-game recovery option containing both protein and carbohydrate can make more sense than focusing solely on getting as much protein as possible.
When should a young athlete have a recovery shake?
There's no need to panic about an ultra-short "recovery window". The bigger picture matters, including what your young athlete eats across the entire day.
But a recovery shake can be particularly convenient after a game or hard training session when their next proper meal isn't happening for a while.
Think about the teenager who finishes football training at 7pm, has a drive home and isn't going to eat dinner immediately. Or the young athlete at a tournament who has another game later that day. That's where having a simple recovery option ready to go can be incredibly useful.
Does every young athlete need a protein shake after sport?
No. Young athletes don't need a protein shake simply because they've played sport. Whole foods and balanced meals should form the foundation of their nutrition.
A post-game meal containing foods such as chicken, eggs, fish, meat, tofu or legumes alongside rice, pasta, potatoes, bread or other carbohydrate-rich foods can provide both protein and carbohydrate.
The advantage of a protein shake is convenience. It's quick, portable and, for a hungry teenager who's just finished a hard training session, it can be an easy way to get some nutrition in while they're waiting for their next proper meal.
What about hydration after sport?
Recovery doesn't stop with food. Young athletes should also replace fluids after exercise, particularly after long sessions, hot conditions or when they've been sweating heavily.
Water will be appropriate in many situations. After longer, harder or particularly sweaty sessions, athletes may also need to consider the electrolytes lost through sweat as part of their overall hydration strategy.
The important thing is to build good hydration habits throughout the day, rather than waiting until the athlete is already thirsty at the end of the game.
Recovery doesn't have to be complicated
Parents of young athletes already have enough to think about. You don't need a cupboard full of sports supplements or a complicated recovery protocol.
Start with the fundamentals: good food, enough energy, protein, carbohydrates, hydration, sleep and recovery.
Our DYVAL Berry Recovery Protein Shake simply brings several of those nutritional elements together in one quick and delicious shake. Perfect for throwing in the blender when your young athlete walks through the door after training saying, "I'm starving."
POST-GAME. REFUEL. RECOVER. GO AGAIN.
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