Nutrition after the competition is essential for proper recovery. Such nutrition is extremely important, as it will determine the recovery and energy level of the sportsperson for the next day's competition. First of all the preference should be given to replacement of any fluid loss. This can be easily done by the intake of water or fluid replacement drink. It is equally significant to take some carbohydrate immediately within 15 minutes after competition to start restoring glycogen. For this purpose fruits, juices and sports drinks may be included. High carboydrate drinks may be used. Meals after the competition should be taken within two hours of the competition for the best glycogen restoration. About 100-200g carbohydrate along with lean protein like meat or chicken should be taken. Intake of protein with carbohydrate after competition will definitely help in building, maintaining and repairing muscles. At least 20g of protein is required after competition to enhance muscle recovery. It can be derived from the food like cheese, egg, milk, yoghurt, etc.
After two hours of competition, a sportsperson should take a complete balanced meal. In this meal, carbohydrate in the form of grains, rice, potatoes, cereals and vegetables and fruit and protein in the form of meat, fish, soyabeans, bread, peas and egg should be included. Various studies have shown that intake of carbohydrate approximately 2g per kg of body weight and 40g of protein within 2 hours after competition speed up the replenishment of glycogen stores and recovery time.