Femi has just played a full 90-minute soccer game. Which of the following would be the most beneficial for him to eat 45 minutes after the game has ended?

• A. A grilled chicken breast with steamed broccoli.
• B. A salad with lettuce, spinach, carrots, tomatoes, avocadoes, & an olive oil vinaigrette.
• C. A whole-wheat bagel with peanut butter & a glass of chocolate milk.
• D. Pasta with tomato sauce.

Answer: (C)

Verified step by step guidance

1. Step 1: Understand the nutritional needs after a 90-minute soccer game. After intense physical activity, the body requires a combination of carbohydrates to replenish glycogen stores and protein to aid in muscle repair and recovery.
2. Step 2: Evaluate the options provided. Each meal option should be assessed for its macronutrient composition, specifically the balance of carbohydrates and protein, as well as its timing relative to the activity.
3. Step 3: Analyze the first option (grilled chicken breast with steamed broccoli). This meal is high in protein but lacks sufficient carbohydrates, which are essential for replenishing glycogen stores after exercise.
4. Step 4: Analyze the second option (salad with lettuce, spinach, carrots, tomatoes, avocados, and olive oil vinaigrette). While this meal provides healthy fats and some vitamins, it is low in both carbohydrates and protein, making it less effective for post-exercise recovery.
5. Step 5: Analyze the third option (whole-wheat bagel with peanut butter and a glass of chocolate milk). This option provides a good balance of carbohydrates (from the bagel and chocolate milk) and protein (from the peanut butter and milk), making it the most beneficial choice for recovery 45 minutes after the game.