A fter the competition, game, or event, nutritious foods and drinks that are high in carbohydrates replace fluid and glycogen stores necessary for complete recovery. Athletes should eat within 15 minutes and again within two hours of training and competition.
Muscles are most receptive to replacing glycogen stores soon after a hard workout.
Aim for 200 to 400 calories within 15 minutes of exercise by consuming fruit juice or fruit and crackers which are easy to keep in gym bags. After a hard workout, eat again within two hours. Carbohydrate is the best way to enhance glycogen replacement. Protein may help your body use carbohydrate. For starters, have a lean meat sandwich, a piece of fruit, and a low fat shake or skim milk.