IMMEDIATELY AFTER YOUR MEET:
- If you don’t compete again within the next three hours, re-hydrate and take in carbohydrates and protein within a half-hour. For the protein, you might try a turkey or peanut butter sandwich. Many recovery drinks on the market like Endurox are also worthwhile trying.
- If you do compete again, but not within an hour, you can try some liquid carb like non-citrus fruit juice or a sports gel, but discontinue it within an hour of your event. Re-hydrate.