What to do after training

Immediately after training you should follow a three-step process: First, drink fluids that contain a dilute glucose source (such as maltodextrin; see my "calories during training" thread). Then, five or ten minutes later i.e. as soon as your digestive system can handle it, eat an energy bar or a nut butter sandwich with a piece of fruit (such as a banana). Lastly, a half hour later eat another snack or a meal. During all this time, keep drinking water, and if your perspiration losses are more than one Liter consider adding salt to your intake if you are not eating out (see "performance hydration" thread).