After you work on your muscles, work on recovery
Effective recovery after sport or intense exercise is a key consideration of sports nutrition because recovering well will help you perform your best at your next training session, competition or match.
As the body replenishes carbohydrate stores (glycogen) at a faster rate immediately after exercise, aim to eat carbohydrate-based foods with some protein within 30-60 minutes after exercise to refuel energy stores and assist muscle repair e.g. sandwich with chicken/tuna/cheese; low-fat/skimmed milk with banana; or yogurt with granola. All fluid lost during exercise must also be replaced, remembering to take into account continuing sweat and fluid losses during the recovery period. Water and low-fat milk are good options.